The Bodyweight Circuit Workout You Can Do All Winter Long

winter bodyweight workout

Zach Harrison Photography

Is the cold and frightful weather outside keeping you from hitting the gym? Honestly, us, too. The days are as short as they come, the wind just won’t quit and if we step in one more icy puddle with our mesh-top sneakers on, we might actually cry. So let’s avoid that entire process and work up a serious sweat at home instead.

We teamed up with Nashville, Tennessee-based fitness guru, author and wellness expert Erin Oprea to create this bodyweight workout just for you. You don’t need any equipment (unless you prefer to have a yoga mat underneath you for the ab exercises) and you don’t need more than a few feet of space to move through it. Use this circuit-style session all winter long, and you’ll be in great shape when those spring blossoms finally begin to bloom.

Start by performing the entire circuit once in the order listed below and see how you feel. Bonus points if you can work up to completing three rounds in one workout session!

Dip And Tap

winter bodyweight workout

Zach Harrison Photography

Sit on your bottom, and then place your hands on the ground with your fingers facing toward your feet, your feet flat on the ground and your hips up in the air. Bend your elbows, shooting them straight back. As you straighten your arms, push your hips higher, squeezing your booty and reaching one arm toward your opposite foot. Switch your arm and foot touch with each dip. Repeat for 12 taps on each side.

Straight Leg Sit-Ups

winter bodyweight workout

Zach Harrison Photography

Lie on your back with your legs flat on the ground and arms straight up above you. Sit straight up, keeping your heels glued to the ground. Reach for the sky (not your toes) as you sit up. Return to the start in a slow and controlled fashion, and repeat for a total of 20 times.

Mountain Climbers

winter bodyweight workout

Zach Harrison Photography

Get in a high plank position and bring one knee at a time into your chest without letting your toe hit the ground. Go back and forth with good form and speed, keeping your booty low and abs engaged. Keep running for 45 seconds.

T Pushups

winter bodyweight workout

Zach Harrison Photography

Perform a pushup. As you come up, rotate your body so that you go right into a side plank. Hold that for just a second before returning for another pushup, finishing in a side plank on the opposite side. Go back and forth alternating pushups and side planks until you’ve completed eight planks on each side.

Flutter Kicks

winter bodyweight workout

Zach Harrison Photography

Start on your back with your hands underneath your bottom to support your form. Crunch up slightly as you flutter your feet with your legs extended tightly. Do not let your back arch during the 30-second flutter kick.

Squat Jumps With Air Tap

winter bodyweight workout

Zach Harrison Photography

Lower into a squat and launch up into the air, bringing your feet together to tap briefly before landing softly in another squat. Repeat the jump squats with air taps for 30 seconds.

Reverse Lunge Skips

winter bodyweight workout

Zach Harrison Photography

Take a big step backward with one foot into a reverse lunge. Now drive up and into the air by bringing your back knee nice and high in front of you. Land softly back in the reverse lunge to repeat. Complete 10 reverse lunge skips on one side before repeating on the other.

Squat and Twist

winter bodyweight workout

Zach Harrison Photography

Lower into a squat. As you come up, lift one knee to the opposite elbow, crunching your core diagonally. Lower back down into the squat, then raise the opposite knee to the other elbow, crunching again. Alternate for 45 seconds.

And if you want to take your fitness to the next level, Oprea is starting a new StepBet game on December 31. It’ll last approximately six weeks, helping you start the New Year off on the right foot and stay on track throughout the winter months. Just download the StepBet app and enter the game code ERINOPREA to sign up for her game. Happy sweating!

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