Get Fit For Free

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Did you have a New Year's goal of getting in better shape or losing weight? I know that is one of my goals, but I don't have a gym membership. Gyms can get fairly expensive and then you have to have the motivation to drive to the gym to workout. Rather than going this route, I do workout at home. These can be a great alternative, but sometimes you don't want to watch a video to workout and in the winter it is nearly impossible to run on the ice or in the below zero temps.

The good news is that winter provides its own forms of working out. Every time it snows, we might be able to get a little workout in. Shoveling can be a wonderful workout and should be a big change in pace from your typical workouts.



Calories Burned 30 Minutes (150lb Person)
Shoveling Snow - 200
Aerobics Low Impact - 170
Cycling (10-12 mph) - 200
Walking (4mph) - 152
Jogging (6 mph) - 338

Tips for Safe Shoveling:

Wear warm clothes (Its WINTER!!): The last thing you need is frostbite.
  • Gloves
  • Coat
  • Hat
  • Winter Boots (Be careful not to slip)
  • Snowpants?
Warm Up:
  • If you don't warm up at all, you risk pulling muscles while you're shoveling.
  • Try brisk walking, 30 jumping jacks, or your favorite warm-up before heading out.
Listen to your body:
  • If you're getting tired, out of breath, feeling dizzy, or in pain, TAKE A BREAK. Shoveling is a major cause of heart attacks every year. This is more common if you don't usually work out, so ease into it.
The Moves:

Try to use your legs as much as possible. You will burn more calories using your legs than using your back and you will save yourself a lot of pain later.

  1. Oblique Twist
    1. After scooping a load of snow, stand and raise shovel to waist high. Rotate to each side before dumping snow to the side.
  2. Squat
    1. Bend with your legs, and lift by standing up rather than bending at the hips. Squat deeper for a bigger workout.
  3. Lunges
    1. If you're a snow pusher rather than a shoveling. Try to throw a few lunges in while you're walking. Be careful not to slip on ice.
  4. Dead lifts
    1. If you want to add in dead lifts, here in the time to bend at the hips and lift. Don't overdue this move, you'll pay for it tomorrow. Also try to be stationary while completing this move rather than walking and lifting to avoid aggravating muscles.


Now you know, there is no excuse not to get a workout in. Get a huge storm, get an extra workout in. Didn't get new snow? Shovel the lawn. There is always a way to workout for free, you just have to find it. Do you have any unique shoveling workout moves? Comment below!

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