Thanks to a steep drop in the mercury and absolutely zero chance of scoring any precious sunlight before or after work, even the easiest tasks in your life can become a whole lot harder in the winter months.

Take working out. It’s painstaking enough trying to muster up the energy to get out of bed when there’s a chill in the air, let alone pulling on your fitness gear and slumping into a gruelling routine. With that in mind, we asked Cato Rutherford, owner of Sydney’s Lift Performance Centre, to give us three simple winter fitness workouts – for home, work and, weather permitting, outdoors – to heat up your winter.

1. Indoors – Mobility and Strength Session
Perfect if… You can’t face the cold, but can face your fitness goals
Equipment required:  Wall, Floor, Pole (optional)

A)    Single leg squats – 3 sets of 12 reps


B)    Pancake stretch: with your legs in a straddle position, press your chest towards the floor – 3 sets of 20-second holds


C)    Push ups, pausing at the bottom for 2 seconds – 3 sets of 15 reps


D)    Lat stretch: rest your elbow against the wall, then push your chest towards the wall – 3 sets for each side


E)    Side lateral hold: like a plank, but on your side, hold your body up with your elbow – 3 sets of 45-second holds for each side


F)    Toe touches – 3 sets of 15 reps


2. Outdoors – Sprint Sessions and Stretch
Perfect if… There’s a break in the weather during your lunch break
Equipment required: an oval, park or running track

A)    Dynamic warm-up: leg swings – front-to-back first, then side-to-side; then, some speed skater arm swings





B)    Sprints:
a.    1 x 800 metre sprint at 70% Rated Perceived Exertion
b.    2 x 400 metre sprints at 80% RPE
c.    4 x 200 metre sprints at 90% RPE
d.    8 x 100 metre sprints at 100% RPE


C)    Cool down and light stretch
a.    1 x 200 metre light jog
b.    1 x 200 metre walk (at talking pace)
c.    Light stretch – a combination of hamstrings, quads, calves and lower back



3. At Work – Breathing, Stretch and Posture
Perfect if… You don’t have time to hit the gym
Equipment required: wall, floor

A)    Breathing exercise: touch your toes and exhale, then reach up to the sky and inhale – do this for 3 sets, 10 reps


B)    Chest stretch: holding your arm out, push against wall and hold for a short period – do this for 3 sets each side.


C)    Neck wall hold: stand with your back against the wall, about one foot away from the wall. Place towel behind head and stand as tall as possible with only head touching the wall – hold this for 60 seconds.


D)    Lat stretch: rest your elbow against the wall, then push your chest towards the wall – 3 sets for each side