The annual end of daylight saving time brings with it a rude awakening, especially for the PM gym-goers among us. It’s hard enough to muster workout motivation after a long day at the office—when the sky turns pitch black by 5 pm, with a bitter chill in the air, it can feel all but impossible to add movement to your day.

But we can’t just wait on the couch ‘till springtime: Your fitness goals, mood, and general wellness all suffer at the hands of those skipped workouts. So to help us stay inspired throughout these (often dreary) winter months, we asked two fitness pros for their best workout motivation tips. 

The Experts

• Joshua Dillaha, MS, NSCA-CPT, TSAC-F, founder and movement specialist at Semper Fitness Training
• James T. Rodgers, UESCA-certified running coach 

Building Your Winter Workout Routine

Whether due to winter storms, holiday travel, or the general sluggishness that tends to creep in by year’s end, your routine might fall by the wayside. So instead of grasping for motivation, focus on rebuilding your daily rituals. 

“Anchor the workout to a fixed routine, not to motivation,” says Dillaha. “During winter, motivation fluctuates dramatically. A consistent training window—whether morning or evening—reduces decision fatigue and increases adherence. Routine eliminates the mental negotiations that usually cause a skipped session.”

Once you’ve chosen your workout window, you might wonder: How long do those workouts really need to be? Thankfully, Dillaha confirmed that short sessions can be productive, so long as they’re consistent.

“For most people, four to five 15-to 20-minute sessions a week is the sweet spot. It’s frequent enough to build rhythm without feeling overwhelming. In practice, I tell clients that shorter, consistent sessions beat long, inconsistent ones every time,” says Dillaha. 

But that routine doesn’t have to be monotonous. While your daily workout time should (ideally) stay consistent, don’t hesitate to vary the workout itself. “Mixing up your training locations between track, road, trails, gym, and even workouts at home can be hugely beneficial,” says Rodgers. “This variety keeps things interesting and reduces injury risk.”

Adaptability can also spare you from unpleasant outdoor conditions when extreme winter weather strikes. “Some days, the smart choice is adapting the workout rather than forcing it in dangerous conditions,” Rodgers notes. 

More Winter Routine-Building Tips

Adopting a workout routine that sticks is far easier said than done. Here are a few more tips from our pros to create structure in the cold-weather months. 

• “Shift the focus from intensity to continuity,” says Dillaha. “People often lose momentum in winter because they push too hard on ‘good days’ and burn out. Training should prioritize consistency over maximal effort. A well-designed lower-barrier routine (short warmups, mobility circuits, core work, short interval sessions) keeps the nervous system primed and prevents long lapses.”
• Sprinkle workout “cues” throughout your usual routine. “Preparing gym clothes the night before, keeping shoes by the door, or setting up a small home training space removes barriers and increases the likelihood of starting the session. The less friction between the person and the workout, the more consistent they become,” says Dillaha. 
• Turn a little treat into a workout reward. “For winter months, pairing the session with something inherently enjoyable—like a favorite post-workout drink, stretching with a heated mat, or a short walk in sunlight—strengthens adherence. This leverages basic habit-formation principles,” says Dillaha. 

Post-Work Gym-Goers, This One’s For You

Picture it: You *finally* get out of that last meeting of the day. You’re tired, but you skipped yesterday’s workout, so you’ve been hyping yourself up for the gym all day. But as you step outside, you’re surrounded by pitch darkness (at 5:00? Seriously?) and a biting cold that makes you want to retreat to your bed.

We hear you. We see you. We relate to you. But a change in season doesn’t have to kill your gym routine. “The winter months require a strategic approach to maintain consistency,” says Rodgers. Here are his tips for making evening gym routines plausible at this time of year.

• Prioritize convenience. “Choose a gym that's genuinely convenient for your daily routine (for example, one you pass naturally on your commute to/from work or during regular errands). This removes the mental barrier of making a special journey in the cold and dark. This worked well for me for a number of years,” he adds. 
• Rope in a buddy. “Having a friend or workout partner to train with creates accountability that's hard to ignore. If coordinating schedules is difficult, consider joining scheduled classes where you will meet other like-minded individuals, and the instructor's energy can help add some motivation.”

Goal-Setting for Wintertime Fitness

Does your fitness progress turn to regress in the winter months? It might sound simple, but goal-setting could be the missing piece in your approach. Here’s what our pros recommend. 

• Be specific. “Having a target race or fitness milestone gives your winter training real purpose. When it's cold and dark outside, knowing exactly what you're working toward, whether it's a spring 10K or a new personal best at the gym, keeps you accountable on those tough days,” says Rodgers. 
• Start small. “Small weekly goals (improving a plank by 10 seconds, adding a few pushups, completing a certain number of steps) reinforce progress. These are more effective than aesthetic goals, especially when those winter layers hide visible progress,” says Dillaha. “Small wins create momentum. They don’t have to be dramatic; they just need to be measurable and achievable.”
• Keep track of your wins. “When [you] start tracking small, achievable goals like these, motivation stops depending on mood—it starts running on progress,” says Dillaha. 

Need examples? Here are some sample micro-goals from Dillaha:

• Add one or two reps to your main exercise each week (push-ups, squats, etc.).
• Hold your plank 10 seconds longer every two weeks.
• Aim for 7,500 steps five days in a row and reset the streak when you miss a day. Setting up a Stridekick challenge can add some competitive fun to this goal while keeping you accountable with friends!
• Commit to 15 minutes of movement before your morning coffee.
• Track sleep consistency—same bedtime and wake-up time for a full week.
• Hit your hydration target (about half your bodyweight in ounces) every day for seven days.
• Accumulate a total distance goal (miles walked or cycled) by the end of the month.
• Do three short mobility flows each week to keep your hips, spine, and shoulders loose.

How to Safely Exercise Outdoors in the Cold

Winter weather presents certain safety concerns for outdoor exercisers, from ice to limited visibility and concerningly low temperatures. But outdoor workouts provide particular benefits, too—for one, they’re an ideal way to soak up that mood-boosting vitamin D from the sun. So if you’re not letting go of your outside exercise, here are a few ways to stay safe throughout the cold weather months. 

• Invest in appropriate gear. “Quality base layers, a good jacket, and shoes with decent grip transform miserable sessions into manageable ones. When you're comfortable, you're far more likely to actually want to get out the door,” says Rodgers. Take a look through our shop’s apparel section for top-notch winter gear, like Oiselle’s Firecracker Insulated Full Zip, Flyout Tights, and Lux Running Gloves. 
• Choose the right layers. “Moisture-wicking base layers make all the difference. Avoid cotton—it stays wet and cold,” says Dillaha. We like PANGAIA’s Zipped Long Sleeve Top, made with quick-drying, thermoregulating, bio-based materials.  
• Warm up inside. “Spend three to five minutes moving before you step outside. Warm tissues handle cold better and lower injury risk,” says Dillaha. 
• Shorten your typical route on dicey weather days. “Stick close to home or your car when the weather’s unpredictable,” says Dillaha. 
• Chase daylight. “If possible, train around midday when visibility (and vitamin D) are best,” adds Dillaha. 

Too Cold? Try These Indoor Workouts Instead.

Sometimes Mother Nature has other plans. If a downpour, blizzard, or sub-zero temps hold you back from that outdoor workout, you can try an indoor alternative.

“Indoor training isn't just a compromise; it's a powerful tool used by athletes of all abilities year-round. The controlled environment allows you to focus on your effort and access a range of stats, such as pace, distance, and incline, without battling wind, rain, or icy surfaces,” says Rodgers. Here are a few swaps that he recommends. 

• Running outside→treadmill interval training 

“Try 10 x 400m repeats at your 5K pace with one-minute recovery jogs or walks between efforts. This builds speed and mental toughness while tracking your pace and distance.”

• Walking outside→gradient treadmill walk

“Gradient walks on the treadmill offer excellent cardiovascular benefits. Try for a set amount of time, for example, 20 minutes, to walk with alternating gradients such as 2%, 4%, and 6% for two-minute intervals, returning to 1% gradient for two-minute recovery periods, repeating as required.”

• Biking outside→stationary biking

“Indoor cycling provides a fantastic alternative to outdoor rides, and there are some great platforms to utilise to make this a lot of fun and even add a competitive element if you like, allowing you to maintain your cycling fitness through structured interval sessions or steady endurance rides without concerns about traffic, weather, or visibility,” says Rodgers.

“Indoor training isn't necessarily inferior to outdoor work; it is different, but it's a valuable tool that keeps you consistent, motivated, and progressing toward your fitness goals regardless of what's happening outside,” Rodgers adds.

Consider Sleep, Hydration, and Human Connection

Workout motivation doesn’t exist in a vacuum—it’s influenced by other aspects of your health. “Winter lethargy is often misinterpreted as a motivation problem when it’s actually poor recovery,” says Dillaha. “Adequate hydration and consistent sleep stabilize energy levels and support training consistency more than people realize.”

• Hydration: “Cold weather makes you feel less thirsty, so you end up under-hydrated without realizing it,” says Dillaha. “Aiming for about half your bodyweight in ounces daily is a good baseline. If that feels unrealistic, start by adding one extra glass of water with each meal. Herbal teas and warm electrolyte drinks count, too.”
• Sleep: “Keep a consistent bedtime, cut caffeine after lunch, and expose yourself to some natural light within the first hour of waking—this helps regulate your sleep cycle,” says Dillaha. (And check out the sleep-supportive supplements in our shop, while you’re at it). 
• Stay socially connected: “Use an app like Stridekick to track progress and stay accountable. That bit of competition or camaraderie helps more than people realize during the winter slump,” adds Dillaha.

Micro-Workouts For When You Just Don’t Want to Exercise

When all else fails, put on your favorite playlist for 15 minutes and try these home micro-workouts from Dillaha—no equipment required. 

• Strength flow
  
  • 10 bodyweight squats
  • 8 push-ups
  • 10 glute bridges
  • 10 bent-over band rows
  • 20-second plank

Complete three to four rounds, resting briefly as needed.

• Mobility and core reset
  
  • 8 cat-cows
  • 8 bird dogs (per side)
  • 20-second side planks (per side)
  • 10 hip bridges
  • 10 reverse lunges

Repeat two to three rounds. 

• Cardio circuit
  
  • 30 seconds of jumping jacks
  • 30 seconds of bodyweight squats
  • 30 seconds of mountain climbers
  • 30 seconds of rest

Repeat for five to six rounds. 

So while motivation can feel elusive in winter, we have good news: By settling into a routine and finding cold-weather workouts you actually enjoy, you can gain momentum that lasts until spring. 

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