Indoor training keeps momentum through the cold season and supports heart, metabolism, and mood.
Simple weekly plan
- Cardio: 2–3 sessions (20–40 min) bike, rower, or brisk walking.
- Strength: 2 sessions (push, pull, squat, hinge, carry).
- Mobility: 10 minutes most days.
Make it stick
- Set a minimum viable session (e.g., 10 minutes) and build from there.
- Pair workouts with a consistent time of day and a post‑session protein.
Related clusters
See Heart Health 101 for cardiovascular context, Longevity 101 for aging benefits, and Sleep 101 for recovery.
Authority resources: NHLBI: Heart health
