How to Prep for Outdoor Workouts in the Cold

January 1st, 2021

Hiking in the snow,

Spending time outside is so important, for both our mental and physical health. But when it’s cold out it can be hard to motivate ourselves to get out there. The key to working out outside comfortably is to layer up.

  • Head: covering your ears is key, whether just an ear warm or a full hat. Covering the top part of your head will help you retain heat for the extra cold days.
  • Torso: here there is some flexibility, but the basic guide is base layer + mid layer + shell.
    • Base layer: something that wicks sweat (no cotton); this is usually thin and pretty fitted so you can layer on top.
    • Mid layer: fleece or puffy jacket- keeps you warm and also traps body heat.
    • Shell: topper to protect from wind, rain, or snow- this should be water resistant or waterproof.
  • Hands: gloves or mittens will work perfectly here. Mittens will keep your hands warmer because they trap the heat of all of your fingers versus gloves that separate the fingers.

Now that you are bundled up and ready to go, here is an outdoor workout you can do anywhere!

  • 5-10 warm up walk or run
  • Pick a block or loop that is easy to walk/run around and at each corner (or, if a loop, pick four spots equally spaced from each other) and at each point do one of these four exercises:
    • 10 squats
    • 10 push ups (can do these on the ground, on your knees, or against a tree or wall)
    • 10 lunges each side
    • 10 standing crunches (bringing opposite knee to opposite elbow)
  • Repeat for as many laps as you have time

By Cassie Zehenny