Seattle’s rainy season can last for weeks—or let’s be honest, sometimes months. While the drizzle creates the lush scenery, we all love, it can also derail outdoor fitness routines and make it harder to stay active. The good news? You don’t need sunshine to keep moving.
At Seattle Rehab Specialists, we believe movement is medicine, and there are plenty of effective workouts you can do indoors to maintain strength, mobility, and endurance, even when the weather isn’t on your side. Here’s a detailed guide to indoor workouts that will keep you moving all season long.
1. Bodyweight Workouts at Home
Bodyweight training is one of the most effective ways to stay fit without needing a gym. These exercises use your own body for resistance, helping you build strength, stability, and endurance.
Examples to Try:
- Squats (targets glutes, quads, hamstrings)
- Lunges (improves balance and hip strength)
- Push-Ups (works chest, shoulders, triceps, and core)
- Planks & Side Planks (stabilizes the core and spine)
- Bridges (activates glutes and strengthens the lower back)
Workout Idea: Try a circuit of 5 exercises, 30–45 seconds each, with 15 seconds of rest in between. Repeat for 3–4 rounds.
Why it helps: These moves maintain functional strength, which translates directly into everyday movement. Like climbing stairs or carrying groceries.
2. Indoor Cardio Alternatives
Missing your runs or walks on the Burke-Gilman Trail? Cardio doesn’t have to stop indoors.
Options include:
- Stair Climbing: Great for lower body strength and cardiovascular health. Use stairs at home or in your apartment building.
- Jump Rope: Excellent for coordination, agility, and endurance.
- Stationary Bike or Treadmill: Low-impact cardio for joint-friendly workouts.
- Dance Workouts: Put on music you love and move! Zumba, hip hop, or even just freestyle can elevate your heart rate.
Tip: If you don’t have equipment, try “shadow running” by jogging in place with high knees and butt kicks. It’s surprisingly effective!
Why it helps: Cardio improves heart and lung health, boosts energy, and helps manage stress; especially useful during gray days.
3. Yoga and Pilates for Strength & Flexibility
When the weather feels heavy, yoga and Pilates can give you a much-needed reset. Both practices emphasize breath control, posture, and mobility while providing a strong core workout.
Yoga Benefits: Improves flexibility, balance, and mental focus. Poses like Downward Dog, Warrior II, and Tree Pose build stability and stretch tight muscles.
Pilates Benefits: Focuses on controlled movements and core engagement, which helps protect your spine and improve posture.
Routine Idea: Start with 5–10 minutes of gentle stretching, then move into a flow or mat sequence lasting 20–30 minutes.
Why it helps: Flexibility and core strength are critical for injury prevention. These practices also reduce stress, which often increases during dark, rainy months.
4. Resistance Band Workouts
Resistance bands are compact and versatile, making them perfect for small apartments or home gyms.
Exercises to Try:
- Banded Squats: Adds resistance to your lower body.
- Standing Rows: Works the back and shoulders—key for posture.
- Chest Press with Band: Strengthens the chest without heavy weights.
- Lateral Walks: Activates hip stabilizers, great for runners.
Routine Idea: Perform 10–15 reps of each exercise, 2–3 sets total.
Why it helps: Bands challenge your muscles through the full range of motion, improving both strength and stability. Plus, they’re joint-friendly and easy to progress by using different resistance levels.
5. Join an Indoor Fitness Community
Seattle is full of unique indoor fitness opportunities. From climbing gyms like Seattle Bouldering Project, to spin studios, barre classes, and yoga communities, there’s something for everyone.
Benefits of Group Classes:
- Built-in accountability (you’re more likely to show up if others are counting on you).
- Expert instruction and feedback.
- A social outlet during months when it’s easy to feel isolated indoors.
Tip: Many studios offer first-class free or discounted intro passes. Use the rainy season to experiment with something new!
Final Thoughts
Rainy days don’t have to derail your fitness goals. By embracing indoor workouts, whether it’s bodyweight circuits, yoga flows, cardio alternatives, or PT-inspired exercises; you can maintain strength, prevent injury, and keep your energy levels high all season long.
At Seattle Rehab Specialists, we’re here to support your movement journey. Whether you’re looking for safe exercises to recover from an injury or ways to stay active year-round, our physical therapy team can help create a plan tailored to your needs.