Bad weather workout swap

Here are indoor swaps that match the outdoor session you planned.

Your details

Planned outside
Minutes
Your weight

Instead of 30 min running, 6 mph (10 minute miles)

343 kcal

indoor swaps that use the same energy

  • Stair climbing, slow pace (4.5 METs)1 h 14 min
  • Zumba class (6.5 METs)48 min
  • Circuit training, moderate (5 METs)1 h 5 min
  • Low impact aerobic dance (4.8 METs)1 h 8 min
  • Vacuuming (3 METs)2 h 5 min
  • HIIT, moderate (7 METs)44 min

Energy is one way to compare; the real aim is the same effort for your heart. Mixing in a strength session on a wet day is a great swap too.

Stop and get help if you have chest pain, feel faint or are unusually breathless, and call 999 if chest pain does not go away. If you have a heart, lung or joint condition, check with your GP before stepping up.

The working

A 30 minute run at 6 mph, rained off

Running at 6 mph is 9.8 METs, about 343 kcal for someone of 73 kg. The same energy takes 44 minutes of moderate HIIT, 48 minutes of Zumba or about 1 h 14 min of slow stair climbing.

Indoor ideas

No kit needed

  • Stairs at home: up and down, holding the rail
  • An online dance or aerobics video
  • A circuit of squats, step ups and wall press ups
  • A fast tidy of the house counts too

Or go anyway

If it is safe

Light rain is fine with the right layers, and many people enjoy it once they are out. Stay in for ice, strong winds, thunder or poor light on busy roads.

Read with care

What this cannot tell you

  • See the forecastCheck the Met Office.
  • Match the training effectEnergy is the same; the training is a bit different.
  • Know your stairsHold the rail, and take care.

Questions

Common questions

What can I do instead of running in the rain?

Stairs, a dance or HIIT video, a circuit at home or a treadmill if you have one.

Is it OK to run in the rain?

Yes, with sensible layers and grippy shoes; avoid ice, lightning and strong winds.

How long should my indoor swap be?

Long enough to match the energy; this page works it out.

Does housework count?

Yes. Vigorous cleaning is moderate activity.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Stop and get help

Stop and get help if you have chest pain, feel faint or are unusually breathless, and call 999 if chest pain does not go away. Check with your GP before stepping up if you have a heart, lung or joint condition.

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