When the days get shorter and the temperatures drop, it becomes tempting to pause your training. But winter is exactly the time when it pays off to stay active: you maintain your muscles and endurance, and you return stronger to the water in spring. Regular exercise strengthens your immune system and helps you cope better with colds. At the same time, sport counteracts the winter blues, improves your mood, and brings structure to daily life. And not least, you stay SUP-fit: stable, strong, and flexible – ready to start paddling again as soon as spring arrives.
Indoor Training – Winter SUP Fitness
Balance Training
Balance is essential in stand up paddling. With a balance board, Bosu ball, or even a simple cushion, you can activate your deep muscles and improve your stability. These exercises simulate the feeling on a SUP board and keep you “boardfit” all year round.
10–15 minutes of balance training per day are often enough to make noticeable progress.
Strength Training
Stand up paddling engages many muscle groups at the same time, especially the back, shoulders, legs, and core. With kettlebells, dumbbells or resistance bands, you can effectively train these muscle chains at home during winter.
The following exercises are especially important:
- Pull exercises like rowing (ideally with our MINT LAMA indoor rowing machine) to imitate the paddle movement
- Lunges & squats for stable legs and hips
- Shoulder presses & rotation exercises for effective paddle power
Strong muscles protect you from injuries and improve your paddling technique. A strong core also provides stability on the board and is the key to good balance. Exercises like planks, bicycle crunches, or variations with a gym ball strengthen the abs, back, and hips. The more stable your core, the easier it is to stay balanced on your SUP board.
Endurance Training
Even in winter you shouldn’t neglect your cardiovascular fitness. Good cardio options include:
- Jump rope (ideal for quick, intense workouts)
- HIIT training
- Rowing (MINT LAMA foldable rowing machine)
- Stepper or indoor cycling
These workouts improve your overall endurance and help you paddle longer SUP tours more comfortably in spring.
Mobility & Flexibility
Yoga is the perfect complement to stand up paddling and ideal for the off-season. With stretching exercises and mobility flows, you stay flexible, reduce muscle tension, and improve both balance and mental focus. SUP-inspired flows such as Warrior poses, quadruped variations, twists, and one-leg balance exercises are especially recommended.
Use a non-slip yoga mat (MINT LAMA yoga mat) so you can train safely at home.
Use a non-slip yoga mat (MINT LAMA yoga mat) so you can train safely at home.
Outdoor Alternatives – Winter Activities for SUP Fans
Winter Hiking or Snowshoeing
When the landscape is covered in snow, hiking trails turn into magical winter paths. Snowshoeing is gentle on the joints, ideal for all fitness levels, and trains endurance, legs, and the cardiovascular system. You get the same connection to nature that you love from SUP – just on foot, surrounded by winter silence and fresh air.
Skiing & Snowboarding
Skiing and snowboarding are, of course, excellent ways to stay active in winter. If you want a fun change on the slopes, be sure to try our MINT LAMA Bootski!
Cross-Country Skiing
Cross-country skiing is like SUP on snow: rhythmic, flowing, and incredibly effective. This sport trains legs, arms, back, and endurance. It also promotes coordination and stability – perfect for strengthening your SUP muscles during winter. If you enjoy long SUP tours on the water, cross-country skiing might become your new winter favourite.
Ice Skating
Gliding instead of paddling: ice skating is fantastic training for balance, leg strength, and body control. If you enjoy a dynamic workout, you can train at higher speeds—or simply glide comfortably over the ice. Especially cool: on frozen lakes, you even get a bit of SUP feeling in winter, just with blades instead of a board.
Cold-Water Dipping
If you’re brave and missing the lake, controlled cold-water training—like ice bathing—can strengthen you mentally and physically. It boosts the immune system, focus, and resilience. However, it’s important to start slowly and consult a doctor if you're unsure.
Stay Active in Winter – The Water Is Waiting for You!
Even if your SUP is stored away in the basement, you don’t have to give up movement during winter. With indoor tools such as a rowing machine, weights, or yoga mat, and with winter outdoor sports, you can prepare perfectly for the next SUP season.
And if you’re already planning your next summer adventure: MINT LAMA offers lightweight and stable inflatable SUPs that will make your summer unforgettable!