HIIT: WHAT IS IT AND WHY IS IT IDEAL FOR INDOOR TRAINING?
HIIT, or high-intensity interval training, alternates short bursts of intense movement with recovery periods. It’s a time-efficient option that works well in small spaces and helps to maintain fitness all year round.
30-MINUTE INDOOR HIIT WORKOUT AT HOME:
Warm-up (5 minutes): March on the spot for 2 minutes, then do gentle step jacks and bodyweight squats for 3 minutes.
Complete 4 rounds of the following circuit (20 minutes):
- Jumping jacks
- Bodyweight squats
- Mountain climbers
- Reverse lunges
Recover: Rest for 40 seconds after each exercise.
Cool-down (5 minutes): Walk slowly on the spot for 2 minutes, then finish with 3 minutes of gentle stretching.
CIRCUIT TRAINING: WHAT IS IT AND HOW CAN YOU TRY IT INDOORS?
Circuit training involves moving through a sequence of exercises, completing each for a set time or number of repetitions before moving to the next. It combines strength and cardio movements to work different muscle groups in one session.
To get started, choose 3 to 4 exercises that suit your fitness level and available space, and complete them in sequence with rest breaks as needed.
TRY THIS INDOOR CIRCUIT ROUTINE:
Squats: Complete 10 reps.
Push-ups: Complete 8 reps, using a wall or elevated surface if needed.
Reverse lunges: Complete 8 reps for each leg.
Mountain climbers: Continue for 20 seconds at a controlled pace.
Rest between movements and repeat if comfortable.
STRENGTH TRAINING: HOW CAN YOU GET STARTED AT HOME?
You can start strength training at home with simple bodyweight movements that use your own weight as resistance. For example, squats, lunges and push-ups help you to build a foundation before progressing to weighted exercises.
As you gain confidence, add equipment such as dumbbells and bands to increase resistance. A mat can also provide a comfortable surface for floor-based work.
STRENGTH EXERCISES TO TRY INDOORS:
Squats: 10 reps.
Reverse lunges: 8 reps for each leg.
Glute bridges: 12 reps.
Push-ups: 8 reps, using a wall or elevated surface if needed.
BODYWEIGHT TRAINING: HOW CAN YOU BUILD STRENGTH WITHOUT EQUIPMENT?
Indoor bodyweight workouts use your own weight as resistance to develop strength, balance and control. These exercises target different muscle groups without equipment, making them easy to adapt to your space and fitness level.
UPPER-BODY EXERCISES TO TRY AT HOME:
Plank shoulder taps: In a plank position, alternate hand taps to the opposite shoulder while keeping your hips steady.
Inchworms: Walk your hands forwards into a plank position, then walk them back towards your feet.
LOWER-BODY EXERCISES TO BUILD STRENGTH:
Wall sits: Hold a seated position for 30 seconds at a time with your back against a wall.
Single-leg glute bridges: Target your glutes by lifting your hips with one foot planted and the other leg raised.
HYBRID TRAINING: WHAT IS IT AND HOW CAN YOU TRY IT INDOORS?
Hybrid training combines different types of exercise, like strength and cardiovascular workouts, in one session or across a plan. It helps develop strength, endurance and overall fitness.
A SIMPLE HYBRID TRAINING PLAN TO GET YOU STARTED:
Dumbbell squats: 10 reps.
Marching high knees: 30 seconds.
Push-ups: 8 reps.
Mountain climbers: 30 seconds.
Rest as needed and repeat the sequence if comfortable. For a no-equipment option, use bodyweight squats and modified push-ups.
WHEN TO TRAIN INDOORS VS OUTDOORS
Choose where to work out based on the weather, your goals and what helps you stay consistent.
Train indoors when: Cold, wet or windy weather makes outdoor exercise uncomfortable or unsafe.
Train outdoors when: Conditions are safe and comfortable enough to enjoy fresh air, varied terrain and a change of scenery. For warmer weather and sweatier sessions, adidas Climacool helps keep you dry and cool, while adidas Climawarm provides warmth when temperatures drop.
WHAT SHOULD YOU WEAR FOR INDOOR WORKOUTS?
Choose breathable workout clothes that suit the room temperature and intensity of your session. The best gym outfit should be supportive and comfortable.
For high-intensity sessions: Choose adidas Climacool apparel, designed to help manage sweat and keep you feeling cool and dry during training.
For cold rooms and warm-ups: Wear adidas Climawarm apparel to help retain heat, removing layers as you warm up.
WHAT SHOULD YOU LOOK FOR IN INDOOR TRAINING SHOES?
The best training shoes depend on the type and demands of your workout. Look for:
- Grip and stability for jumps, lunges and quick changes of direction
- A stable base for lifting
- Cushioning and support
- A secure fit suited to your foot width
BEST TRAINERS FOR HIIT AND CIRCUIT TRAINING:
For HIIT and circuit workouts, the adidas Rapidmove ADV 2 features:
- A super-light midsole perfect for quick changes and fast, dynamic exercises.
- A dynamic torsion system designed to support multidirectional movement.
BEST SHOES FOR STRENGTH TRAINING:
For strength training, the adidas Dropset 4 offers:
- A secure fit and locked-in stability to help keep you grounded under heavier loads.
- A durable outsole designed to handle regular training across different surfaces.
BEST SHOES FOR HYBRID EXERCISE:
For hybrid training, the adidas Adizero Dropset Pro features:
- Lightstrike Pro cushioning to support dynamic movements.
- Traction across different surfaces that allows you to run and lift with confidence.
WHAT DOES A WEEK OF INDOOR WORKOUTS LOOK LIKE?
Build a balanced routine by mixing cardio, strength and recovery throughout the week.
- Monday: HIIT
- Tuesday: Strength training
- Wednesday: Rest or gentle mobility
- Thursday: Bodyweight workout
- Friday: Rest
- Saturday: Treadmill run
- Sunday: Rest or light walking
Stay active this winter with indoor workouts that fit your goals, with the right layers and training shoes. Mix up your routine, listen to your body and keep moving, whatever the weather.