Winter Arc Workout Plan: 11 Weeks, No Gym Needed
This winter arc workout plan takes 11 weeks, starting Monday, October 12, and finishes just before New Year's Eve. It has six short sessions a week (three strength workouts and three walks) and one rest day, so you need no gym and no equipment. It builds up to the advice of the World Health Organization (WHO) and the UK's NHS: at least 150 minutes of moderate activity a week, plus strengthening exercise on at least two days. The walking starts at 70 minutes a week and reaches 155 minutes by week 8. Not a start on the 12th? Begin on any Monday and count 11 weeks from there.
The winter arc is a social media trend, not a medical program. If you have a heart, joint or other health condition, are pregnant or haven't exercised in a long time, speak to a doctor first, and stop if you feel chest pain, dizziness or sharp pain.
Your week
| Day | Session |
|---|---|
| Monday | Strength A |
| Tuesday | Brisk walk (or easy jog) |
| Wednesday | Strength B |
| Thursday | Brisk walk and 10 minutes of stretching |
| Friday | Strength C |
| Saturday | Long outdoor session: walk, hike or bike ride |
| Sunday | Rest |
"Brisk" means a pace where you can talk but not sing. The NHS uses this as a test for moderate intensity, and lists brisk walking and hiking as examples (NHS). Warm up before every strength session for five minutes: march in place, circle your arms and hips, and do a few slow squats.
The three strength workouts
Rest 60 to 90 seconds between sets. Move slowly and keep good form; quality matters more than speed.
| Workout | Exercises |
|---|---|
| A: legs and push | Bodyweight squat; push-up (on your knees or against a wall or table if you need to); glute bridge; plank, 20 to 30 seconds |
| B: legs and pull | Reverse lunge, each leg; bent-over row with a backpack, water bottles or a resistance band; dead bug; wall sit, 20 to 30 seconds |
| C: full body | Step-up on a stair, each leg; push-up (the variation you used on Monday); superman hold on the floor; side plank, 15 to 20 seconds each side |
Week by week
| Week | Dates | Strength, per exercise | Walks: Tue + Thu; Sat (weekly total) |
|---|---|---|---|
| 1 | Oct 12–18 | 2 sets of 8–10 | 20 + 20; 30 (70 min) |
| 2 | Oct 19–25 | 2 sets of 10–12 | 25 + 25; 40 (90 min) |
| 3 | Oct 26–Nov 1 | 3 sets of 8–10 | 30 + 30; 45 (105 min) |
| 4 | Nov 2–8 | 3 sets of 10 | 30 + 30 with 3 brisk minutes each; 50 (110 min) |
| 5 | Nov 9–15 | 3 sets of 10–12 | 35 + 35; 60 (130 min) |
| 6 | Nov 16–22 | 3 sets of 12 | 35 + 35 with 4 brisk minutes each; 60 (130 min) |
| 7 | Nov 23–29 | 3 sets of 8 with a harder version | 40 + 40; 60 (140 min) |
| 8 | Nov 30–Dec 6 | 3 sets of 10, harder | 40 + 40; 75 (155 min) |
| 9 | Dec 7–13 | 3 sets of 12, harder | 40 + 40 with 5 brisk minutes each; 75 (155 min) |
| 10 | Dec 14–20 | Test week: see below | 40 + 40; 60 (140 min) |
| 11 | Dec 21–27 | Easy week: 2 sets of 10 | 30 + 30; 45 (105 min) |
The walking totals don't include the strength sessions. Harder versions: slow the squat down to a three-second lowering, try a push-up with your feet on a stair, add a pause at the bottom of lunges, or hold a loaded backpack or a kettlebell.
Test week: in week 10, see how many push-ups, bodyweight squats and seconds of plank you can do with good form, and compare with week 1. It's a snapshot of your progress, not a contest. Then enjoy the easier week 11, and spend December 28 to 31 planning your next 11 weeks.
Winter-proofing the plan
- Dress in layers. A thin base layer, a warm middle layer and a windproof outer layer. Take the outer layer off when you warm up.
- Plan for the dark. The clocks go back on October 25 in the UK and Europe and November 1 in the US, so evenings get dark early. Do your Saturday session in daylight, and wear something reflective if you walk after dark.
- Have a bad-weather version. Walk up and down the stairs, march in place to a playlist or walk laps inside a mall or station.
- Stay warm and watch for ice. Shorten your steps on slippery paths and wear shoes with grip.
- Drink water, even when it's cold, and get enough sleep. Rest is part of the plan.
- Missed a day? Don't double up. Pick up with the next session. WHO says any amount of activity is better than none.
How does this compare with 75 Hard and 75 Soft?
It is gentler than both. 75 Hard asks for two workouts a day with no rest days, and 75 Soft for a 45-minute workout most days. This plan has six sessions (three strength, three walks) and one rest day. If you want to follow one of those challenges, lengthen the walks. See our guide to the 75 Hard start date and the risks experts flag.
Quick answers
What is a winter arc workout plan?
A training schedule for the winter arc trend, which runs from October to the end of the year. Most plans are simple: regular strength sessions, walking and rest days.
How often should I work out?
This plan has six sessions (three strength, three walks) and one rest day. WHO and the NHS advise at least 150 minutes of moderate activity a week, and strengthening exercise on at least two days. The walking in this plan builds up to that by week 8.
Do I need a gym?
No. Every exercise here uses your body weight, a backpack or a stair.
Can beginners do it?
Yes. Start with the easiest push-up version and add a set or a minute when it feels easy. Slow progress is fine.
When does the winter arc end?
On December 31. Most people count it from October 1, but you can join at any time.
