5 Energizing Warm-Up Routines to Combat Winter Stiffness

Written By: Kaylie Gragnano

As frequent gym go-ers and fitness enthusiasts, we know firsthand how the colder months can make it harder to get moving. Winter brings about a drop in temperature, and with that, a natural resistance to getting out of bed and into the gym. But here’s the thing: if you’re not careful, that winter stiffness can lead to injury. To combat that, it’s absolutely essential to warm up properly before any workout.

In winter, our muscles and joints are more prone to tightness because our bodies work harder to stay warm. That’s why we're sharing five energizing warm-up routines designed to loosen you up and prepare your body for a killer workout. Whether you're heading out for a run or preparing for a strength session, these routines will get your body moving and ready to take on any challenge. Let’s dive in!

Dynamic Stretching Flow

Dynamic stretching is one of the best ways to increase blood flow to the muscles and get your body ready for movement. Unlike static stretching, dynamic stretches keep the body in motion, which is perfect when you're trying to shake off that winter stiffness.

How to do it:

Leg swings: Stand tall and swing one leg forward and backward for 10-15 reps, then switch legs. This targets the hips, hamstrings, and hip flexors.
Arm circles: Stretch your arms out to the sides and start making small circles. Gradually increase the size of the circles. Do 10-15 reps in each direction.
Lunges with a twist: Step into a lunge, and as you lower your body, twist your torso toward the front leg. This helps activate the core and legs while stretching the hips.

This routine will get your heart rate up, your muscles warm, and your joints lubricated – perfect for winter workouts!

Hip and Ankle Mobility Drill

Cold weather tends to make us stiff in the hips and ankles. For those of us who love to run or do lower-body exercises, having good mobility in these areas is crucial. Hip and ankle mobility drills not only help prevent injury but also improve performance during your workout.

How to do it:

Hip circles: Stand tall and place your hands on your hips. Start making slow, controlled circles with your hips. Do this for 10-15 seconds in each direction.
Ankle rolls: Lift one foot off the ground and slowly rotate your ankle clockwise, then counterclockwise. Perform 10-15 reps per ankle.
Deep squat to stand: Start in a deep squat position with your feet flat on the floor. Hold onto your toes, and as you lift your chest, gently straighten your legs. This mobilizes the hips and ankles and helps with flexibility.

These simple exercises will loosen up the lower body, reduce stiffness, and improve your range of motion, making it easier to move through your workout.

Full Body Activation with Resistance Bands

Using resistance bands during your warm-up is a great way to activate the muscles you’ll be using during your workout. Plus, it’s a low-impact way to warm up that still targets multiple muscle groups. This is a go-to routine for many of our clients during the colder months as we want to make sure our bodies are firing on all cylinders.

How to do it:

Lateral band walks: Place a resistance band around your legs, just above your knees. Squat down slightly and walk sideways for 10-15 steps in one direction, then reverse.
Band pull-aparts: Hold a resistance band in both hands, with your arms extended in front of you. Pull the band apart by moving your hands out to the sides while squeezing your shoulder blades together. Do 15-20 reps.
Glute bridges with band: Lie on your back with a resistance band looped around your knees. Drive through your heels and lift your hips toward the ceiling, activating the glutes and hamstrings. Perform 12-15 reps.

This routine ensures that your glutes, legs, and upper body are all primed and ready to go for a strong workout.

Spinal Mobility and Rotation Routine

With the cold weather keeping us bundled up and sedentary for longer periods, it's easy to feel stiff in the spine and shoulders. This warm-up routine will help improve spinal mobility and keep your posture in check, so you can move freely and prevent any back strain during your workouts.

How to do it:

Cat-cow stretches: Get on all fours, arch your back towards the ceiling (cat), and then drop your belly towards the floor while lifting your head and tailbone (cow). Repeat for 10-15 reps.
Torso twists: Stand with your feet hip-width apart and twist your torso from side to side, keeping your hips square. Do 10-15 reps on each side.
Seated spinal twists: Sit with your legs extended in front of you. Cross your right leg over your left and twist your torso toward the right side. Hold for 20-30 seconds, then repeat on the left side.

These exercises will enhance flexibility in the spine and promote a strong core, helping you stay injury-free throughout the winter months.

Heart-Rate Elevation with Jump Rope or Jumping Jacks

When the weather is chilly, it’s essential to raise your heart rate gradually, especially if you plan on doing cardio or high-intensity exercises. Jump rope or jumping jacks are both excellent ways to get the blood pumping and activate your entire body.

How to do it:

Jump rope: If you have the space, jump rope for 30 seconds to 1 minute. Focus on landing lightly and keeping your feet together.
Jumping jacks: Perform jumping jacks at a steady pace for 1 minute. Start slow if needed, then increase speed as you get warmer.

These exercises will increase circulation and elevate your heart rate, getting you primed for more intense workouts while also improving your coordination.

Winter might make you feel like hibernating, but don’t let the cold stop you from keeping your body in peak condition. A good warm-up routine is key to combating that winter stiffness, keeping your muscles flexible, and preventing injury. Whether you choose to start with dynamic stretching, mobility drills, or resistance band work, these warm-ups will get you feeling energized and ready to crush your workouts all season long.

Remember, the key to a successful workout is preparation. So take the time to properly warm up before each session, and your body will thank you. The good news is, our instructors are all pros in warming up and cooling down before and after classes! We're here to guide you throughout your entire work out or group fitness class. Do not hesitate to ask us any questions or come try out a class at MVP!