Rain has a habit of arriving just when you have planned to exercise. A home workout, a session on your cardio machine or a trip to the leisure centre can all give you a useful alternative. Here are five rainy day workout ideas to help you keep going without a gym membership.
The UK climate means we sometimes have to endure days upon days of rain. If you’re a fan of outdoor exercise, this can really threaten your training momentum. What do you do when even the dog refuses to go outside? I’ve got 5 suggestions for working around rainy season so you can stay fit and reap all the rewards of regular exercise.
1. Try a bodyweight workout at home
You do not need equipment to train at home. Choose bodyweight movements you already know and can perform comfortably, clear some space and work at a level that suits you. If you enjoy HIIT and it is appropriate for your fitness, it can be an option. A steadier session counts too; the workout does not have to leave you exhausted to be worth doing.
Check out my YouTube for dozens of great home HIIT sessions (ranging from bodyweight to equipment).
2. Use your home cardio machine
Have you got a treadmill, indoor bike, ski erg or rowing machine at home? Perfect. You can use the equipment you already have instead of abandoning your session because of the weather.
Choose a pace and duration that suit your current fitness and your plan for the day. Steady exercise is a perfectly useful option. Intervals can add variety if you are familiar with them, but there is no single speed or incline that everyone should follow.
Follow your machine’s safety instructions. On a treadmill, use the safety clip and stop the belt before stepping off; do not jump between the moving belt and the side rails.
3. Try your local leisure centre
When’s the last time you visited your local leisure centre? It’s easy to forget just how many exercise options you can choose from (for a very reasonable one-off cost). Book a squash court, play a few games of badminton, go for a swim, or try climbing. Challenge yourself with a form of exercise you haven’t done for years and have a laugh with friends or family!
4. Follow an online exercise class
You can go online and find a huge range of live or on-demand workouts led by inspiring and motivating instructors from around the world (or just up the road!) This is a great way to get a rainy day workout in without leaving the house. Sweat it out with a HIIT workout, build muscle with resistance training, do some yoga… the options are endless.
5. Walk or run outside when conditions allow
If you want to get outside, check the forecast, visibility and conditions underfoot first. Choose an indoor option during thunderstorms, flooding, ice or poor visibility. My suggestion is running or fast walking rather than cycling or doing anything that involves equipment. Dress for the weather, avoiding cotton and adding a waterproof outer layer for a longer run. A cap is a good idea for keeping rain out of your face. Don’t wear black and consider wearing something reflective so motorists can see you. And remember to dry your shoes properly when you get back, or they’ll still be soaked next time you want to go out!
Motivation tips for rainy day workouts
Endlessly rainy days might leave you feeling lazy and sluggish, or wound up and trapped in the house. Even more reason to get a rainy day workout done.
- Decide on your alternative in advance. Keep a home session ready so you are not starting from scratch when the weather turns.
- Make it manageable. A shorter session may fit your day better than waiting for the perfect opportunity.
- Choose something you enjoy. A class, a swim or a workout with a friend can be easier to look forward to.
- Keep the bigger picture in mind. Your usual outdoor steps may be lower, but you can still find opportunities to move indoors.
- Allow for recovery. Adjust your plans if you are unwell or need rest. You do not have to force a workout just because you are at home.
The NHS physical activity guidelines include both moderate and vigorous activity. You do not need to make every rainy-day session a hard one.
My private personal training at your home is built around your goals, the space you have and the equipment available. Get in touch if you’d like to work with a health and fitness coach who understands your life and routine.
Joseph Webb
Expert coaching. Entirely personal.
Chartered Personal Trainer | FRSPH | FCIMSPA
