Winter Fitness Plan with HSN

Winter Fitness Plan with HSN

Be your best self with this Winter Fitness Plan from HSN!

Who would think that winter is the best time of the year to get in shape? Be ready to give it your all at any time with our winter fitness plan from HSN.

How do you train in winter?

The type of training you do in winter doesn’t necessarily need to be different from the type you do in summer, or any other season.

You simply have to take into account that the temperature is normally lower.

This can predispose you to an increased susceptibility to injury or infection of the upper respiratory tract, so it’s important to maintain certain ergonomic safety conditions, especially if you exercise outdoors during these months.

With this winter training plan you’ll be able to meet all your objectives!

The training should, as always, be based on strength training, accompanied by cardio-respiratory exercise to keep up good cardiovascular and pulmonary functioning.

Many of the plans can be carried out by practicing sport at home, something we have all become accustomed to in 2020, and as we’ve looked at in our blog.

Strength training

Strength training.

Of course, if you’re a competitive athlete, you should customise these general recommendations to you specific needs, determined by the performance aspects of your competitive modality, and your own particular case.

In other words, if you’re an ultra-distance runner who’s overweight due to excess muscle mass that negatively affects your lactate threshold (VT1), strength training may not be the best recommendation for you, and should limit your training to having an endurance-specific aerobic base.

Tips for training in cold weather

Training in cold weather is associated with the appearance of certain injuries related to cold-weather issues: Frostbite and hypothermia, both dangerous and potentially lethal.

Let’s look at everything you need to bear in mind.


7 days of recovery for Frostbite cold injuries.

For prevention, it’s important to do physical exercise in cold climates with adequate clothing, to stay well hydrated, and to follow a proper diet.

Weather Check

It might seem obvious, but it’s important.

Frostbite develops from lower temperatures under -0.5ºC, especially in distal segments of the joints, where microvascular flow is lower and capillaries are more susceptible to experiencing cold vasoconstriction, reducing blood flow to the muscle, producing ischaemia and necrosis.

This is made worse by wind speed, humidity, and, of course, rain, alongside any other condition that exposes the athlete to humidity.

Wind Chill Chart

Wind Chill Chart, which relates speed, temperature and time of exposure to wind to the perceived temperature.

Look at the data offered by your country’s weather agencies. In the case of Spain, AEMET (the State Meteorological Agency) is the best source of reliable information on the web, and it’s free.

This will give you useful information regarding the chance of rain, snow levels, temperature levels, humidity, speed and direction of the wind, weather warnings, etc.

It’s a must for any athlete in winter!

Wear layers

When doing exercise in a cold environment, it’s important to meet a series of clothing criteria that doesn’t condition performance but allows heat, sweat, wind and moisture protection to be maintained.

In a cold climate, it’s important to wear layers, where each layer performs a specific role in terms of weather protection.

Obviously, although it’s winter, if your plan is to train at home, you don’t need to wear all your clothes, just adjust your heating and save them for your next outdoor plan.

First, after your underwear, it’s important to follow this sequence of clothing, both for the torso and in the lower limbs:

First layer: Perspiration

Ideal material: Silk or Polypropylene.

Sweat from physical exercise sticks to the skin, evaporates and increases heat conduction, accelerating the decrease in skin temperature, and increasing the risk of hypothermia.

The first layer plays the role of expelling sweat without retaining moisture, keeping moisture away from direct contact with the skin.

Second layer: Insulation

Ideal material: Velvet, synthetic hair, or wool.

The role of this layer is to bring moisture out and prevent the cold from reaching the deepest layer and the skin, protecting heat transfer to the outside and maintaining the core temperature.

The more layers of insulation used, the more heat conservation we generate, but the more uncomfortable we will find it to exercise.

Third layer: Protection

Any windbreakers.

This layer releases moisture from the inside to the outside, and prevents the passage of air from outside to inside.

Well-known outdoor gear brands have greatly improved the development of this style of clothing and now have balanced, light and very comfortable options.

Winter Fitness Plan

Training in winter.

Head cover

It’s important to cover your head as it’s one of the main sources of body heat loss.

If it’s very windy, it’s important to cover your ears with a hat with earmuffs, as they are one of the areas most susceptible to frostbite.


Socks should also be worn in layers, in this case two: Breathable + Insulating, following the characteristics of the clothing described above.

Trainers should protect against moisture, and if you’re wearing layers of socks you should wear approximately a half size up from spring/summer.

In addition, it’s best to have wider trainers when exercising in cold weather, as very tight shoes make it easier to conduct (and lose) heat.


Hands should be covered in layers, just like the torso and legs: Breathable – Insulating – Protective.

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Limbs should always be well covered

Winter, in the cold, especially if the humidity is relatively high, can result in ice and snow.

Irregular surfaces are common and can be dangerous.

It’s very easy to suffer injuries resulting from such surfaces, from visibility due to clouds, and because of the shorter days, etc.

The joints should always be covered by a certain volume of clothing when dressing with layers, as it has been described above.

Athletes that do exercise in environments that make grip and traction difficult and that are more likely to result in falls are more susceptible to traumatic joint injuries, which are the most unstable and fragile structures of the body and usually the first point of support on impacts.

Suitable clothing protects the joints from impact and the whole body from accidents that can occur when practicing sport. If you train at home, this protection isn’t going to be such a high priority.

Look after yourself with you 2020 plan to get in shape!

Don’t forget to drink liquid

Hydration is still important in winter training plans to keep performance levels up and a good general state of health in athletes.

You can read more about the importance of hydration and the right drink composition here.

Loss of fluid through sweat occurs at any temperature, even when doing sport in winter, although it’s true that it happens to a greater extent in warm climates. When doing sport in cold climates, the osmolarity of sweat is greater, i.e. more mineral salts are lost per unit of sweat volume.

Evocarbs 2.0

Moreover, thirst can be partially inhibited by the cold, but this doesn’t mean you don’t need to drink, as the sensation of thirst is a late marker of dehydration in athletes. For this, you can use an isotonic drink such as Evocarbs.

You should drink as much liquid as you would in a moderate climate, approximately 600-800mL/h of isotonic drink.

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HSN Winter Fitness Plan

Day 1 (Power Day – Lower Body)


Main Component: A+B+C+D+E:

A) Quadricep extensions – 2 sets x 10-12 repetitions @8 RPE.

B) Front Squat with KB – 4 sets x 5-6 repetitions @7 RPE.

C) Air lunge – 1 set x AMRAP @ Technical failure.

D) Dead Lift Legs Semi-Rigid – 3 sets x 6-8 repetitions @8 RPE

E) Finisher – 6 circuits by time:

  1. 10x Box Jump.
  2. 10x Drop Squat.


10 minutes LISS (Walking or Jogging) 55-65% MHR.

Day 2 (Endurance Day)


Main Component:

A) Fartlek – 6 km.


Static stretching of the muscles involved

Day 3 (Rest)

How about a walk?

Day 4 (Tabata Day)


A) 10’ Jogging – 65-70% MHR.

B) HIIT on the treadmill – 5 circuits without rest:

  1. 10” High Intensity.
  2. 30” Low Intensity.

C) 5’ Walking.

Main Component: leave 2min of rest between Tabata I and II.

Tabata I:

Tabata II:


Sauna followed by a cold shower.

Day 5 (Power Day – Upper Body)


10′ Indoor Rower or SkyErg – Medium Intensity

Main Component: A+B+C

A) Circuit I – 5 rounds [90” Rest]

  1. 10x Press-ups
  2. 12x Low Pulley Row
  3. 8x Dumbbell Inclined Bench Press
  4. 15x Chest supported dumbbell row
  5. 15x Pulley flys at a medium height
  6. 12x Pullover rope high pulley

B) Circuit II – 3 rounds [60” Rest]

  1. 12x Lateral raise.
  2. 10x Face Pull.
  3. 15x Straight bar bicep curl.
  4. 12x Low pulley rope tricep extensions above the head.
  5. 10x Cross-body hammer curls.
  6. 20x High pulley tricep extension.

C) Core Tabata – V-Ups.

Day 6 (Active Rest)

Mobility evaluation.

Lower Body

Upper Body:

Day 7 (Rest)

Don’t miss a single sessions of our 2020 winter plan.

You can do several of them at home, with your dumbbells, and a treadmill, or a bike, and don’t forget that the plan is to keep your health at its best this winter, doing physical exercise in a healthy and sustainable way.

Can you think of better plans to take care of yourself this 2020?

Bibliographic References

  1. Carlson, M. J. (2012). Exercising in the cold. ACSM’s Health and Fitness Journal, 16(1), 8–12.
  2. Fudge, J. (2016). Exercise in the Cold: Preventing and Managing Hypothermia and Frostbite Injury. Sports Health, 8(2), 133–139.

Related Entries

  • And when it’s summertime: HSN Summer Fitness Plan. Discover it at this link.
  • Do you know the Benefits of Cold Exposure? We tell you at this link.
Review of HSN Winter Fitness Plan

Importance of strength training - 100%

Training in the cold - 100%

Recommendations - 100%

Training routine - 100%


HSN Evaluation: 5 /5
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About Alfredo Valdés
Alfredo Valdés
He is a specialist in metabolic physiopathology training and in the biomolecular effects of food and physical exercise.
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