Indoor workouts as the weather cools 

High-Intensity Interval Training (HIIT) stands out as an efficient way to elevate your heart rate without needing to step outside. 

This workout strategy combines short, intense exercises with brief recovery periods, boosting your metabolism and burning calories long after your session ends. HIIT workouts can range from 10-30 minutes, incorporating activities like sprinting, biking (if you have a stationary bike) or bodyweight exercises¹. 

For a jumpstart, Ian Jones’ 20-minute at-home HIIT sessions feature a mix of 45-50 seconds of activity, followed by a 10-15 second break. Explore Ian’s workouts.

Yoga offers a gentle yet powerful practice focusing on the mind-body connection, flexibility, and strength. Practicing yoga indoors creates a peaceful haven away from the cold, helping you stretch, strengthen, and soothe both body and mind².

Whether you’re an experienced yogi or new to the practice, numerous online resources and classes are available to guide you. Check out offerings from, Glo, Yoga with Adriene, and Gaia for online inspiration.

Building muscle strength is crucial for overall health and reducing injury risk³. Indoor environments are ideal for strength training, whether using body weight, resistance bands or weights.

Ian Jones’ at-home workouts include strength building exercises that can be adapted to any fitness level, allowing you to build muscle safely indoors.

Indoor cycling on a stationary bike or in a spin class is an excellent way to maintain cardiovascular health during the colder months. It’s a low-impact exercise that strengthens bones and joints while minimising stress on them⁴.

With options to tailor your workouts to your fitness level and track progress through apps and fitness trackers, cycling indoors can be both effective and enjoyable.

Dance fitness classes offer a fun and energetic way to stay active indoors. Combining music with choreographed dance moves, these workouts improve cardiovascular health, mood and coordination⁵.

From Zumba to hip-hop there’s a style for everyone, with studies showing benefits of dance fitness such as improved BMI, waist size, and body fat percentage⁶.

At AIA, we encourage exploring a variety of workouts and integrating them into your member profile in our AIA Vitality App to earn points towards weekly physical targets – remember to set your device to workout mode to record the data. As a member, you’ll also enjoy discounts on fitness devices to help enhance your indoor workout experience.

As the winter chill sets in, seize the chance to explore a variety of indoor workouts and stay on track with your fitness goals. With creativity and motivation, you can stay active and healthy throughout autumn and winter.