Rainy Day Workout: What to Do When You’re Stuck Inside

Rainy Day Workout: What to Do When You’re Stuck Inside

Man doing rainy day workout at home

When it’s wet and rainy outside, you’re probably not overly keen on getting outside to workout. That’s totally understandable, but it doesn’t mean you have to give up your workout routine. In fact, we have the perfect rainy day workout that doesn’t require any special exercise equipment to get your blood flowing below!

Rainy Day Workout: Get Started With Cardio

Jumping Jacks

Once you’ve cleared a little bit of space for yourself to workout at home, jumping jacks are a great way to get the blood flowing. Swing your arms up toward your head as you jump your legs out wide then back in and bring your arms down as you jump back in.

Start with 30 jumping jacks.

Jogging in Place

To finish your cardio warm-up, jogging in place is a great way to keep the blood moving. You don’t need a fancy treadmill or enough space to run around to get much of the same effect as jogging in place!

Run for about 1.5 minutes then sprint in place for the last 30 seconds.

Man doing crunches in at-home workout

Ab Exercises


Crunches are a classic ab exercise that’s perfect for the indoors. They are particularly good for working the upper abdominal muscles. Very similar to sit-ups, to do a crunch lie with your back flat on the floor, knees bent, and bring your head and chest towards your legs. Stop when you raise your shoulders and upper back off the floor before slowly lowering back down.

Do 3 sets of 15 crunches.

Cycling on Your Back

Just because you don’t have a bike doesn’t mean you can’t still work on your bicycling skills. Simply lie with your back flat on the ground with your feet and legs raised off the floor. Bring your hands to the sides of your head and extending one leg out at a time “pedal” like you’re riding a bike on your back.

Cycle for about 1 minute for 3 sets.

Chest Exercises


Push-ups are a tried-and-true chest exercise that is popular for a reason: it’s great for building muscle. There are also many different kinds of push-ups that can work different chest muscles.

One of these types of push-ups are decline push-ups. These are still standard push-ups in form except your feet rest on a chair or couch to slant your body downward.

For your rainy day workout do 2 sets of decline push-ups then 2 sets of regular push-ups.

Leg Exercises


Squats continue to be some of the best leg workouts. Plus, they don’t require any weights! Stand upright with your feet flat on the floor, shoulder-width apart and slowly squat down making sure to keep your butt out and your back straight and feeling the pressure in the back of your heels.

Perform 3 sets of 12 squats.


Finally, finish off your workout with lunges. These are great for targeting your quads, hamstrings, and calves and can easily be done at home. Simply start standing up with your feet shoulder-width apart and lunge out with your right leg. Make sure to lunge far enough that you can make your right leg bend at a 90-degree angle. Step back then do the same with your left leg.

Perform 3 sets of 20 lunges total (10 lunges per side).



Need help finding the right workout routine for your needs and goals? Contact us today to learn more about how we can help you achieve them!

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