Do Cold-Weather Workouts Burn More Calories?
Cold weather can increase calorie burn, but should you move your workouts outdoors in winter to lose weight faster? Discover the science behind cold exposure and exercise.
Wondering if shifting your workouts outside during winter helps accelerate fat loss? Let's explore the facts.
Cold Temperatures and Calorie Burning
A 2017 study by Cara J. Octobock revealed that walking in temperatures between -5°C and -10°C (23°F to 14°F) burns approximately 34% more calories than walking at milder temperatures around 10°C (50°F).
In this research, 37 men and 16 women participated in 12 to 16-week outdoor programs in cold climates. Men burned about 3,822 kilocalories daily during spring, increasing to 4,787 kilocalories in winter. Women experienced an increase of roughly 800 kilocalories per day in colder months.
So, cold weather does boost calorie expenditure, but does this effect extend to exercise sessions? To answer this, we need to understand what drives increased energy use in cold conditions.
How Cold Stimulates Extra Calorie Burn
In chilly environments, the body expends extra energy on thermogenesis—maintaining core body temperature. Humans use two types of thermogenesis: shivering thermogenesis, where skeletal muscles contract to generate heat, and non-shivering thermogenesis, which involves burning brown adipose tissue (brown fat) and other metabolic processes.
Dr. Aaron M. Cypess from Harvard Medical School explains how brown fat functions.
Brown fat cells contain the protein UCP1, which converts fatty acids directly into heat, bypassing the usual energy production pathways involving ATP (adenosine triphosphate), the cell’s energy currency.
But what fuels brown fat? A 2016 study found that individuals with higher brown fat activity had lower blood sugar levels during these active periods, maintaining stable glucose levels without spikes. Conversely, people with less brown fat experienced blood sugar fluctuations.
Researchers concluded that brown fat acts as a glucose buffer, helping stabilize blood sugar and significantly reducing the risk of type 2 diabetes.
However, most brown fat studies involved participants at rest—sleeping or passively sitting in cold rooms. Even in Octobock’s study, participants walked rather than engaged in high-intensity exercise that elevates heart rate significantly.
During Intense Exercise, Thermogenesis Plays a Lesser Role
When you warm up through vigorous physical activity, your body no longer needs extra calories to generate heat and operates normally. This means that the less you move in the cold, the more calories you burn through thermogenesis. But during intense workouts, additional calorie burn from cold exposure diminishes.
To maximize extra calorie burn in winter, consider:
- Taking brisk walks outdoors;
- Sleeping in a cool room;
- Spending time in the cold before exercising.
After exercising, avoid staying in the cold while sweaty to prevent hypothermia, weakened immunity, and potential illnesses.
That said, cold-weather training offers other benefits such as enhanced endurance and improved immune function.
In summary: Train outdoors in cold weather if you enjoy it, but remember that if you don’t feel cold during your workout, you’re unlikely to burn extra calories from the cold itself.
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