Northeast Wisconsin
  • Northeast Wisconsin
  • May 2017
Written by 

Keep your workouts going

Winter is behind us, and the warm weather is within reach. Summer is a time when we have the opportunity to be outdoors, enjoy and participate in a greater amount of activities, and therefore live a more active lifestyle. That doesn’t mean everything must come to a halt during the cold weather months. It’s not hard to transition your summer workouts to short, effective and powerful indoor workouts. Alternating aerobic and strength into short time bursts will give you the results you desire, and ensure your workouts don’t feel mundane and boring. Here is an example workout to get you started.

For cardio, interval training will give you great results. You can utilize a treadmill, bike or elliptical and start out with intervals. Think of each interval as a zone.

  • Zone 1 is easy, like an easy walk on the treadmill.
  • Zone 2 is more difficult, yet still comfortable.
  • Zone 3 is the most difficult and challenging.

Stay at each zone for 30 to 60 seconds before switching to the next level, and continue alternating zones for a total of 5 minutes. This will guarantee an effective cardio workout.

Begin your first strength series with upper body movements such as bicep curls, overhead tricep press, chest press, seated row and plank hold. Perform each strength movement for one minute, and complete two sets. Head back for some more cardio and complete the zones just as before. After this round of cardio, move to lower body strength movements such as squats, lunges, calf raises and side lunges. As you did with upper body, perform each strength movement for one minute, and complete two sets.

Indoor workouts can easily be modified for the gym or home. Modified cardio could include jumping jacks, jumping rope, butt kicks, burpees, mountain climbers, step touches or speed skaters. Modified strength circuits can include body-weight exercises like pushups, planks, squats, lunges, side leg raises, tricep dips, bridges, back leg raises and calf raises. Don’t forget to include stretching at the end of any workout!

You can get a great workout in 10 to 30 minutes if you challenge yourself and incorporate both facets of exercise. Don’t let the effects of a long winter keep you down. The end of summer doesn’t have to mean the end of being active. Indoor workouts can be just as fun if you follow these tips. 

Susan Hildebrandt and Katie Schalk

Susan Hildebrandt is the Fitness Director at the Neenah-Menasha YMCA with a Bachelor’s Degree in Health and Fitness Management. Katie Schalk is the Wellness Coordinator for the Neenah-Menasha YMCA with a Bachelor’s Degree in Physical Education and Health. Both women have over 20-years of experience in the fitness field.


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