Working out in winter: How to stay motivated as the temp drops

30 May 2025

When it’s cold outside, your fitness motivation can go into hibernation. But it doesn’t have to. Winter workouts might not seem as appealing as sunny jogs or rooftop yoga, but they’re still energising, empowering and downright essential. So, whether you’re braving the chill or sticking to the heater’s radius, here’s how to keep your body moving (and your mindset strong) until spring swings back around.

Don’t wait for motivation – build momentum

Let’s be honest: motivation’s a bit of a fair-weather friend. Reliable in summer, flaky in July.

So instead of waiting for that spark to get you going, focus on building a routine that runs on autopilot. Dedicate a specific time of day to exercise – ideally the same time – and stick to it. Whether it’s 6 am stretches or post-dinner Pilates, consistency will build momentum.

And once you’ve got momentum? You won’t need motivation. You’ll already be lacing up your shoes before the excuses even begin to arrive.

Pro tip: Lay out your workout gear the night before – it’s a visual cue and commitment all in one.

Bring the gym to you

Not a fan of frosty commutes or slippery sidewalks? Fair enough.

Thanks to YouTube, fitness apps and smart TVs, you can get your heart rate up right there in your living room.

From 10-minute yoga flows to 45-minute HIIT blasts, winter-friendly workouts are just a click away. You can even join live-streamed classes to replicate the studio vibe – sans the stress of parking (or people-ing when you don’t want to).

Pro tip: Invest in a set of resistance bands or hand weights to level up your home workouts. And if you’re short on space, just a yoga mat and your own bodyweight can still do the trick.

Make it social (even if it’s virtual)

Accountability is a powerful thing. When someone’s expecting you to show up – even if it’s via FaceTime – you’re far more likely to do it.

So start a weekly walking club, book a Saturday boxing session with a mate or invite friends to try a new online workout together. It’s less about competition and more about connection.

And why not sweeten the deal with a post-sweat coffee or smoothie catch-up? You’ve earned it.

Pro tip: If you and your friends all run on different schedules? Look into one of Melbourne’s many run clubs. Chances are, there’s one that’ll fit right into your calendar.

Layer up – and lean in

Yes, it’s cold. But Melbourne cold isn’t arctic cold. So, if you’re planning to train outdoors, get the right gear and get to work – you’ll be fine!

Invest in breathable base layers, windproof jackets and gloves. Once you’re warm and moving, the chill won’t feel nearly as brutal.

Plus, we all know that there’s something uniquely invigorating about a crisp morning jog, mist curling over the footpath, music in your ears and no one else in sight.

It’s meditative. Magical, even.

Pro tip: A 30-minute run outside in the cold can be even better than a 45-minute one inside on the treadmill. Why? Because you burn more calories in colder weather as your body works harder to stay warm. Which means you can double the benefits in a fraction of the time!

Set goals, and celebrate them

Winter is the perfect time to recalibrate your goals.

Whether it’s improving your 5 km pace, finally nailing a push-up or committing to three workouts a week, the colder months can actually offer more structure and fewer distractions than summer.

So write your goals down. Break them into weekly mini-milestones. And when you hit one? Celebrate it! New socks, a long bath, your favourite meal – whatever feels like a win.

Remember, progress doesn’t have to be flashy. It just has to be consistent.

Pro tip: As you ease into the winter chill, start with small, super-achievable goals. A few quick wins can lift your spirits – and spark the momentum to keep going!

Energise your body from the inside out

Your body needs fuel to move, especially in winter, when it’s burning more energy just to stay warm. So don’t skimp on nourishment.

Prioritise warming, whole foods: think slow-cooked proteins, fibre-rich veggies and immune-boosting herbs like garlic, turmeric and ginger. Yum!

You’ll also need to stay hydrated (even when you don’t feel thirsty). And aim for balanced meals that support energy and recovery.

Pro tip: Fitting in workouts and cooking midweek can be tough. We get it. So, take the pressure off by meal-prepping on your day off. Cook once, freeze it and thank yourself later.

Shift your mindset – this is your season

What if winter workouts weren’t a hurdle, but an opportunity?

The truth is, staying active in the colder months builds resilience. It strengthens not just your body but also your discipline, focus and sense of accomplishment.

So instead of dreading it, try reframing it: this is your time to dig deep. To get stronger. To show up for yourself when it’s not easy – and that’s where the real growth happens.

Even if your workouts are shorter or slower than usual, the fact that you’re doing them anyway? That’s the win.

Pro tip: The right playlist or podcast can turn any workout into the most entertaining of vibes. So find your soundtrack, connect your headphones and get it done!