We know you’re not ready to trade those shorts in for snow pants. The cold weather makes it easy to justify staying inside, curling up in front of the fire, putting a movie on the TV – and avoiding exercising. But unfortunately, those leftover Christmas cookies are looming. Here are some ways to beat the cold-weather blues and burn fat while Jack Frost is knocking on the door.
Find workout gear that feels great and looks great. When you’re excited about a snazzy, soft new pullover, you’ll be more motivated to put it on and get in that winter workout. Plus, good gear is key to beating the cold.
The secret here is one word: layers. In cold weather, you should be wearing three layers to keep yourself warm. Your first layer should be a lightweight, synthetic material (think “dry-fit” type items) that wicks away moisture. Beware of heavy cotton materials – these will sop up sweat without drying, making you wetter and colder. On top of this, wear something wool or fleece. Finally, top off your layers with a windbreaker or water-repellent rain jacket.
Additionally, make sure you have gloves, warm socks (we recommend wool) and something to keep your head warm, like a hat or headband that covers your ears. In cold weather, you can lose up to 50 percent of body heat from your head. A hat can make all the difference.
If you’re a walker, runner or cyclist, your workouts can be long, and chances are you’re not too excited about sweating outside in freezing cold weather, even with the right gear. Cold weather exercise, meet your new best friend: HIIT.
HIIT stands for high-intensity interval training, a training technique in which you give all-out, one-hundred-percent effort during quick, intense exercise bursts, followed by short recovery periods. An HIIT workout is usually no more than thirty minutes, but this method is proven to burn more calories and more fat in less time as compared to a regular, steady-rate aerobic workout. What’s more, HIIT workouts increase your metabolic rate for up to 48 hours after you finish exercising, so you’re burning calories long after you stop sweating. HIIT workouts are quick, convenient (if you have enough space, you could even do one in your living room) and usually don’t require any equipment, since the focus is on raising your heart rate rather than building muscle. But if you’ve got some dumbbells that are being neglected, you can easily incorporate weights into an HIIT workout.
Here’s an example of a 30-minute HIIT workout for beginners. Do each exercise for 45 seconds, followed by a 15-second rest, for three rounds. Make sure to engage your core while doing each of the exercises. This will help tone your belly, burn more calories and protect your lower back from injury.
It’s important to remember that each of the exercises should be done as fast as possible without compromising your form. Your heart rate should be around 80-90 percent of its maximum exertion, so you should be huffing and puffing! When you get tired, remind yourself that this workout is only thirty quick minutes and it only works if you push yourself. When you’re done, reward yourself with some hot tea, coffee, hot chocolate or whatever you’re craving to warm up. After all, it’s cold outside and working out in cold weather is no easy feat!
