It’s 6:30 am. It’s -22°C with windchill. Your car is buried under a fresh dump of snow. Your gym bag is calling your name from the corner of your living room. You really want to go. But you don’t.
We get it. You want to be active during the winter but you just can’t seem to make it to the gym. We don’t blame you. Fitness during the winter months is tough for just about anyone, and there’s no reason that you can’t stay strong and be energized from the comfort of your own living room.
Staying strong and fit in Montreal during the cold winter months does not have to be hard. Below are the simple ways you can stay healthy, keep your energy up, and walk into spring feeling stronger than when you started.
Why winter in Montreal is so hard on your fitness routine
You know it’s hard to go to the gym during the winter months, but the worst part is that winter is so long in Montreal. Yes, it can be cold sometimes, but it’s mostly long and dark, and it affects every aspect of your life.
The cold and the slippery roads. Extremely cold temperatures, very icy sidewalks, and massive snowpiles between your parking spot and your car all add up. Simply getting to the gym can be a huge task in and of itself when it’s this cold outside. And scraping ice off your windshield at 6 A.M. to go for a workout is just too much to ask of many people.
The days are short. December brings very short days, leaving little time for exercise in the evening. At night you’d rather be snuggled up in a blanket with a warm bowl of soup than do any physical exercise. Naturally, your body slows down when it’s cold outside too.
Long commutes and difficult road conditions. Snowbanks, slow traffic, and icy roads make even a short drive stressful, whether you’re coming from downtown, Laval, Longueuil, or Brossard. A normally straightforward trip to the gym can turn into an excruciating test of your willpower.
Motivation takes a hit. A lot of people notice a drop in their energy and mood once the sun starts setting at 4:30 pm in December, and it lasts until spring finally shows up. The long trip to the gym, plus the cold weather, can exhaust you and discourage you from going.
So the long and short of it is that lots of people stop going to the gym in the winter (from November through to April or so) and then spend the whole of May and June trying to get back in shape. You don’t have to be one of them.
Why working out at home works in winter
Most people underestimate the value of bodyweight exercise during their Montreal winter workouts. You can work every major muscle group in your body with just a yoga mat in your living room: squats, push-ups, lunges, planks, and glute bridges.
A few more reasons home workouts keep growing in popularity:
- No travel time. A 25-minute workout takes 25 minutes. You’re not adding a 40-minute round trip on icy roads.
- The weather does not matter. Whether it’s snowing or freezing outside, your living room always stays the same temperature.
- No waiting for equipment. This is perhaps one of the best reasons to work out at home instead of heading to a gym in January: the gym is sure to be packed in the new year, but your living room never will be!
- Comfortable to work out at home. You can work out in your own clothes, listening to the music you like, following a workout schedule that suits you.
Set up a small workout spot (it takes 5 minutes)
A workout space does not have to be a large area in your home. In Montreal, most people live in condos, triplexes, or small houses. An area the size of a yoga mat is enough to complete a variety of floor exercises. Just leave some room to extend your arms and legs.
Here’s a simple setup:
- Designate a corner. We suggest choosing a corner of a room where you can keep a yoga mat out.
- Get a good yoga mat. Even a cheap one makes a big difference for floor-based exercises.
- Add resistance bands or dumbbells. They’re not necessary, but a couple of resistance bands or a few dumbbells give you more variety once bodyweight exercises start to feel easy.
- Keep a water bottle and a towel near you. It’s a small thing to set up in advance, but it keeps you from leaving your workout to go get them.
- Play some music! You’ll be surprised how much a speaker or a phone can do to keep you motivated during your 25 minutes.
Here’s a trick we’ve seen work really well: leave your mat out. Seeing it in the corner of the room is a simple reminder to go work out.
A simple 25-minute home workout for winter
Here’s a simple 25-minute home workout to get you started. You don’t need any equipment. Just move, and focus on doing the exercises correctly.
Warm up (5 minutes)
– March in place for 1 minute
– Arm circles, 30 seconds forward and 30 seconds back
– Bodyweight squats, 10 slow reps
– Hip circles, 10 each direction
– Gentle torso twists, 20 reps
Main workout (15 minutes)
Do each exercise for 40 seconds, followed by 20 seconds of rest. Go through the entire list 2 times.
- Bodyweight squats
- Push-ups (on your knees if you need to)
- Reverse lunges, alternating legs
- Glute bridges
- Plank hold
- Mountain climbers (slow and controlled if you have neighbors below)
Cool down (5 minutes)
– Hamstring stretch, 30 seconds each leg
– Child’s pose, 1 minute
– Chest stretch in a doorway, 30 seconds each side
– Slow, deep breathing, 1 minute
Follow this routine 3 times per week for a few weeks. If you have an injury or a health problem, or you have not been physically active for a long time, consult a health care professional before you start exercising.
Winter fitness tips that actually work in Montreal
Here are some simple habits that make a big difference when it’s freezing outside.
Create a routine by doing your workout at the same time each day. If you wake up every morning at 7:00 am to go to work, start right away by working out at 7:00 am before heading out. If you work from home, do your workout at 12:30 pm during your lunch break.
Start small. We tell our clients to start small, especially when they tell us they haven’t been active for some time. Even 15 minutes of physical activity is better than zero! Many of our clients tell us that on days when they feel like doing nothing, they tell themselves to do only 5 minutes. Often enough, those 5 minutes turn into 20 or 30!
Go outside when you can. It doesn’t matter if it’s just to walk to the corner store and back. Even a 10-minute outdoor walk can boost your mood. If you can’t go outside, try to be near a window while you stretch or have your coffee.
Use your building. Most triplex and apartment buildings have long staircases that make great cardio workouts. Even better, most are quiet in the winter. If your condo has a gym, check it out. It’s probably less busy than you think.
Count your chores. Take into account all the physical activity you already do every day. Shoveling snow or carrying bags of groceries up the stairs can be as good as a workout. Just be sure to warm up first, and protect your back by lifting with your legs.
Dress properly for your exercise. A warm apartment can make us want to curl up under a blanket instead of working out. Wear layers that you can remove as you warm up, and choose the warmest room in your home for your exercise routine.
Eat well. Winter makes our desire for comfort food go up. Most of your meals can include a good amount of protein and veggies, and the occasional bowl of soup or poutine is fine too. Just don’t overdo it, and make sure you’re drinking enough water.
Protect your sleep. Long, dark nights make it tempting to stay up late. A steady bedtime helps your energy, your mood, and your workouts.
When working out alone isn’t enough
Most people who work out at home do fine for a while, but eventually quit after two or three weeks. Others need help figuring out which exercises work best for them, or have physical limitations they need to work around.
If you recognize yourself in some of these points, working with a personal trainer may be the right next step:
- You start strong, but don’t last more than 2-3 weeks.
- You are not sure if you are using proper form.
- You are returning from an injury, surgery, or pregnancy.
- You get bored of the same workouts.
- You want faster results but don’t know what to change.
A personal trainer who comes to your home will work with you to build a routine tailored to your fitness goals, and around your home, your schedule, and your current fitness level. They’ll monitor your progress, keep you motivated, and correct any bad habits in your exercises.
At Total Home Training, we have several personal trainers who can come to your home in Montreal or the surrounding areas (a condo in downtown Montreal, a triplex in the Plateau, a house in Brossard, an apartment in Laval, and more). Your workouts are more efficient because you don’t spend time traveling to the gym and changing.
How to keep going when motivation disappears
In winter, as the holidays fade from memory and spring feels far away, everyone hits a wall at some point. It usually happens in late January or early February. Here’s how to get through it.
Track your progress. Something as simple as ticking a box each time you complete a workout works. The sight of a growing row of checkmarks can be a powerful motivator.
Set a small goal. This helps keep you motivated and keeps things in perspective. A goal like “get in shape” is too generic. Doing 20 push-ups by March, or working out 3 times per week for the next month, is much more realistic and achievable.
Tell someone. Text a friend or family member and tell them you’ll do your workout for the day. Or even better, work out with a friend who has similar goals and check in with each other from time to time.
Shake up your workout. Change things up with a different style. Look for short yoga, Pilates, or dance workouts, and even a few minutes of stretching, to keep things interesting.
Don’t be too harsh on yourself. Even if you miss one workout, or it’s been a whole week since your last session, don’t get discouraged or frustrated. Just start again the following day!
Quick answers to common questions
Can I really get fit working out at home in winter?
Yes. Bodyweight exercises, light weights, and resistance bands are all you need to build muscle and do cardio. Most importantly, you have to exercise regularly.
How many times a week should I work out?
It’s typically recommended to work out 3-4 times per week in the early stages of your fitness journey, then increase as you get stronger.
What if I have a small apartment or condo?
Home training in a small apartment, condo, or room can be very effective, as you only need enough space to lie down on a mat and extend your arms. To be polite to neighbors below, choose low-impact versions of jumping exercises.
Do I need equipment?
No. You can start with nothing more than your own body weight. A mat is helpful, and so are resistance bands or dumbbells, but they are by no means necessary.
Is it worth hiring a personal trainer for at-home sessions?
If you struggle with consistency, want to work out efficiently and get results fast while keeping good form, or have specific goals or restrictions (injury, pregnancy), then yes. Having someone show up at your door is often enough to keep you accountable throughout the winter.
How long before I see results?
Most people notice an increase in energy within 2 to 3 weeks. Changes to the body usually take about 6 to 8 weeks. Good training, good nutrition, and enough rest and recovery are all key.
Final thoughts
You don’t have to let the winter weather in Montreal stand in the way of your health. Even with very little space and only a few minutes of working out a day, you can build strength, boost your energy, and be stronger by spring.
Get the support of a qualified personal trainer. We’re here to help.
Let us help you get fit at home all winter long! Total Home Training (THT®) provides all of its personal training services in your home throughout Montreal and surrounding cities. Contact us to book your first session and get a workout plan designed around your home, your schedule, and your goals! Contact us or call/email at info@totalhometraining.com