Discover (new) indoor sports and stay fit and active all year round.
They're almost always at the top of the list of (New Year's) resolutions: to exercise more, feel fitter, and do something for your health . But especially in winter, when it's cold, wet, and dark outside , it's hard to overcome your inner couch potato . Yet there are more and more options and sports you can do indoors in the warmth : from strength training and cardio equipment or classes at the gym to indoor tennis and bouldering gyms, all the way to indoor cycling and even indoor skiing – indoor sports are the perfect solution for anyone who wants to stay active during the colder months. We'll tell you everything about the what, how, where, and when.
Indoor sports: Variety and advantages
In winter, many people tend to reduce their physical activity. However, regular exercise is especially important right now: it strengthens the immune system , boosts mood , and keeps us fit for everyday life . Indoor sports offer a whole range of advantages that make them the ideal choice for the cold season.
- Weather independence: Rain, snow, ice, or freezing temperatures? Indoors, the weather is irrelevant. You train under consistent, comfortable conditions without the risks posed by ice or darkness.
- Safety: Indoor sports minimize the risk of injury, which is significantly higher with outdoor activities in winter – indoors there are no icy paths or poor visibility (except in the sauna).
- Consistent training conditions: Whether you want to train at 6 a.m. or 9 p.m., you'll always find the same conditions in the hall. This makes it easier to establish a routine and stay motivated.
- Social component: In gyms, studios and indoor facilities you meet like-minded people, can find new training partners and benefit from the group dynamic. This provides additional motivation.
- Variety: From classic sports like basketball, volleyball or badminton to climbing and bouldering, to innovative trend sports like padel tennis, indoor golf or indoor surfing – the selection is huge.
Are you interested in learning more about some typical and innovative indoor sports? Here's a brief overview of variations and benefits of indoor sports that you might not have considered .
Gym: The foundation for many sports
Gyms offer so much more than just weightlifting. Most are perfect for your indoor workouts – for example, as a foundation for all your other challenges. Strength training your legs can support your running , shoulder exercises can improve your swimming, strong arms often make throwing easier, and a well-trained core supports your cycling and many other movements. Especially in winter, you can use the gym to stay fit for your outdoor sports. Many gyms also offer a variety of classes such as Zumba, HIIT, boxing, abs, legs, and glutes, indoor cycling, yoga, Pilates, and many more. On gym websites, you'll usually find a training schedule with all the classes for beginners and advanced participants . Not sure how to find the right gym for you? Here are three tips: Read reviews, talk to like-minded people in your circle, and visit gyms for a trial workout (ideally at times you would normally use). This will give you a good impression of the service, friendliness, hygiene, and clientele.
Indoor cycling and spinning: Power on two wheels
Indoor cycling has become a true fitness phenomenon in recent years. Whether it's classic indoor spinning, intense HIIT sessions with heart rate monitoring and motivating music, or leisurely base training on a stationary bike at home – cycling in place offers a joint-friendly yet highly effective endurance workout . In a one-hour session, you can burn up to 800 calories, intensively train your leg muscles, and strengthen your cardiovascular system . Modern smart trainers also allow you to experience virtual rides through breathtaking landscapes or compete against cyclists from around the world.
Bouldering and climbing gyms: Reaching new heights on the wall
Bouldering and climbing are holistic indoor sports that challenge both body and mind . While climbing involves being suspended from a rope in a harness, bouldering involves moving freely on the wall at a safe jumping height (maximum 4.5 meters). Thick mats cushion your falls. As a combination of cardio, strength, and coordination training, climbing and bouldering provide a full-body workout. You can try these indoor sports in a class or train alone or as a team at your own pace . Different difficulty levels are usually color-coded, so you can always find suitable routes. And don't worry: learning to climb and boulder is far less difficult than you might think.
Indoor tennis, padel and squash: Racket sports all year round
Racket sports are among the most versatile indoor sports – they combine endurance , speed , coordination and tactical thinking.
- Indoor tennis is a classic. In winter, you can play in flexible tennis halls with clay courts as well as in typical indoor halls with carpet courts. Keep in mind that footwear and technique must be adapted to the surface.
- In addition, padel has established itself as a real trend sport in recent years. Glass or mesh walls are actively incorporated into the game on a smaller court, allowing for longer rallies, quick changes of direction, and a fast-paced game. Padel is easy to learn, very social, and ideal if you want to combine an intense cardio workout with fun and team spirit.
- Squash is considered one of the most intense indoor sports. In a confined space, you demand maximum speed, explosiveness, and endurance from your body. Short sprints, lightning-fast reactions, and precise shots make for an extremely effective workout – perfect if you want to burn a lot of calories and boost your fitness in a short amount of time. At the same time, squash promotes concentration and tactical thinking, as every rally requires utmost attention.
Other racket sports such as badminton, table tennis and crossminton or speedminton can also be played on indoor courts .
Indoor skiing and snowboarding: Fun on the slopes under the roof of an indoor hall
Yes, you read that right: In Germany, you can also go indoor skiing and snowboarding! With six indoor ski slopes currently operating nationwide, nothing stands in the way of your fun on the slopes. The world's longest indoor slope, a proud 640 meters long, can be found at the Alpincenter Bottrop . At constant sub-zero temperatures on perfectly groomed artificial snow, you can ski, snowboard, or toboggan here all year round. Perfect for preparing for your winter vacation or simply for a quick run down the slopes.
Indoor sports have a lot to offer. For example: safe climbing in a climbing hall.
More indoor highlights for more variety, fitness and fun
In addition to the well-known classics and trend sports, there are numerous other indoor activities that allow you to vary your training, try out new forms of movement , or specifically regenerate .
- Swimming and aqua fitness : In the water you train almost all muscle groups at the same time, without putting stress on your joints.
- Basketball, volleyball, hockey and indoor football: These classic indoor sports combine intensive exercise with team spirit and fun.
- Indoor surfing : You can train your balance, core stability and coordination on artificial, standing waves – all without the sea.
- Trampoline parks and trampoline classes (Fitness Jumping): Trampoline sport is an effective cardio and coordination training – at the same time it strengthens deep muscles and balance.
- Yoga & Pilates: These calm indoor sports promote flexibility, strength and mental relaxation.
- Indoor golf : Whether in a professional indoor golf center with simulators or at home with a putting mat and launch monitor – indoor golf allows you to train your technique all year round.
So if you want to work out, try something new, or supplement your training with specific goals: indoor sports offer countless opportunities to stay active . Take advantage of the variety and find the perfect sport to fit your daily routine and your goals.
The most important tips for your indoor training
Good preparation, organization, and attention to detail in your training determine how effective and motivating your indoor workout is. Whether you go to the gym, attend classes, or play indoors, these fundamentals will help you train in a structured , safe, and enjoyable way .
- The right warm-up: Many people tend to neglect warming up when doing indoor sports. But even though the temperatures in the gym are pleasant, your muscles need a good warm-up to avoid injuries and improve your performance.
- Indoor equipment: For most indoor sports, you don't need expensive specialized equipment. However, it's important that your training gear is appropriate for your training location. You can usually rent everything you need on site. Typically, you should bring breathable clothing, clean indoor shoes, a towel, a water bottle, and a sports bag.
- Hydration: Especially in winter and during indoor sports, adequate hydration is essential for your performance. Since the climate is usually regulated, you may feel less thirsty, but you still lose a lot of water and electrolytes. Drinking is crucial during strenuous indoor sports. Carbohydrate-electrolyte solutions can improve water absorption during physical activity. Our tip: Our new Fast Hydration ° drink powder – developed based on the WHO formula for oral rehydration solutions (ORS).
- Organization: One of the great advantages of indoor sports is the flexibility it offers. However, you should still pay attention to opening hours, booking times, and peak hours. Our tip: It's usually less crowded early in the morning, late in the evening, or around midday. It's also worth putting yourself on a waiting list for classes, as there are often last-minute cancellations.
To reach your training goals and maintain your motivation , it helps to think in small steps , find a training partner , and reward yourself occasionally. While our Liquid Gels and Energy Gums* with carbohydrates are suitable as a snack between workouts, you can support your recovery phase after your indoor sports with, for example, our Recovery Drink° . This offers a 3:1 carbohydrate-to-protein ratio and contains vitamins and magnesium.
Flexible, versatile and motivating: Indoor sports keep you fit
Indoor sports are more than just a backup plan for bad weather. They're a whole world of possibilities, offering you weather-independent , safe , and diverse training . From traditional indoor sports to innovative trends like padel and indoor surfing, all the way to spectacular indoor ski slopes – the selection is huge . With the right preparation, the right equipment, and some smart organization, nothing stands in the way of your winter and New Year's plans. So: New Year, New Me – but this time for real! Pack your gym bag, grab your water bottle, and get going. Your indoor adventure awaits!
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*contains carbohydrates
° in Recovery Drink: Proteins contribute to an increase and maintenance of muscle mass.
° In Fast Hydration: Carbohydrate-electrolyte solutions improve water absorption during physical activity.
A varied, balanced diet and a healthy lifestyle are important.
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Sources:
https://www.med.fau.de/2024/05/06/sport-hat-anti-aging-effekt/
Image credits
Hero image: iStock.com/Anton Vierietin
Inline image: iStock.com/skynesher
