Cardio Indoor Swaps for When It’s Raining Outside

By Maddie

When the weather gets gloomy or icy, there’s no need to skip cardio. At Halo Gym in Tunbridge Wells, you can swap outdoor sessions for effective indoor alternatives that still build fitness, burn calories, and keep training consistent.

Swap 1: Outdoor Run to Treadmill Incline Walk or Run

If you’d planned a steady outdoor run:

• Set the treadmill to a 5–10% incline

• Walk or jog for 20–30 minutes

This mimics hills and keeps intensity high without pounding the joints.

Swap 2: Hill Sprints → Assault Bike Intervals

Missing hill sprints? lol

• 20–30 seconds hard

• 60–90 seconds easy

• 8–12 rounds

This hits the legs and lungs hard, just like hills.

Swap 3: Long Cardio Session → Rower or SkiErg

For longer endurance work:

• 15–30 minutes steady pace, or

• 500m intervals with controlled rest

Low impact, full-body, and easy to scale.

Swap 4: Team Training or Park Circuits → Indoor Circuit

Try 3–4 rounds of:

• Sled pushes

• Kettlebell swings

• Battle ropes

• Shuttle runs

Minimal rest, high heart rate.

Swap 5: Recovery Run → Bike

On lighter days:

• 20 minutes easy spin or cross trainer

• Focus on breathing and flow

Great for active recovery when it’s cold and wet outside.

Halo Tip:
Consistency beats perfection. If it’s raining, train inside your fitness won’t know the difference.

Need help choosing the right indoor swap? Our personal trainers are always happy to help just pop to reception 💪

Frequently Asked Questions

How often should I apply progressive overload?

Most people can increase weight, reps, or intensity every 1–2 weeks, depending on recovery and experience. The key is gradual progression…

Can beginners use progressive overload?

Yes! In fact, beginners often see the fastest progress with small, consistent increases in reps or load. Just make sure form comes first.

Do I need to add weight every workout?

No. You can also apply progressive overload by increasing reps