Can Working Out in the Cold Increase Calorie Burn?

As the temperature drops and you lace up for an outdoor workout, you may wonder: Does exercising in the cold burn more calories? While it’s tempting to think that shivering or battling the chill leads to significant extra calorie burn, the truth is more nuanced. Let’s explore how cold weather impacts your body and whether it gives your metabolism an edge.

Does Cold Weather Increase Calorie Burn?

When you exercise in cold temperatures, your body works to maintain its core temperature. At first, your skin may feel cold, but as your activity level increases, your body generates enough heat to keep you comfortable and prevent hypothermia.

The extra calories burned in cold weather primarily come from two mechanisms:

1. Shivering

Shivering is your body’s way of generating heat when exposed to cold. The rapid muscle contractions use energy, burning calories in the process.

• According to experts like Dr. Jason Schlader, shivering is somewhat analogous to sweating: one helps cool you down, the other warms you up.

• However, while shivering burns calories, it’s not a sustainable or significant method for weight loss, and it’s highly uncomfortable.

2. Brown Fat Activation

Brown adipose tissue, or brown fat, is a specialized type of fat that helps maintain body temperature. It generates heat without muscle contractions, meaning it doesn’t require shivering.

• Research shows that cold temperatures can activate brown fat stores, which use calories to produce heat.

• The exact calorie burn from brown fat activation isn’t substantial. Dr. Schlader estimates that during a 30- to 45-minute run in the cold, the additional calorie burn from brown fat or shivering might be around 100 calories.

Factors That Affect Calorie Burn in the Cold

1. Exercise Intensity

The intensity and duration of your workout have a greater impact on calorie burn than the temperature. For example, running an additional mile will burn more calories than what your body generates to stay warm during a shorter, colder run.

2. Proper Preparation

Wearing appropriate cold-weather gear minimizes the calorie burn from shivering or brown fat activation. When you’re dressed warmly, your body doesn’t need to work as hard to maintain its core temperature.

3. Duration of Exposure

Extended exposure to cold without sufficient clothing can increase calorie burn as your body works harder to generate heat. However, this isn’t a safe or recommended strategy for weight loss.

Does Working Out in the Cold Help With Weight Loss?

While cold-weather workouts burn calories, the difference compared to exercising in warmer conditions is minimal when you’re dressed properly. The calorie boost from shivering or brown fat activation doesn’t outweigh the benefits of increasing exercise intensity or duration.

The Bottom Line

Exercising in the cold burns calories, but not significantly more than working out in warmer temperatures. The exception is when you’re underdressed, forcing your body to work harder to produce heat.

To maximize your workouts:

• Focus on exercise intensity and duration rather than relying on cold exposure for extra calorie burn.

• Dress appropriately for the weather to stay safe and comfortable.

Cold-weather workouts are still a great way to maintain fitness and enjoy the outdoors, so bundle up and keep moving!

Discover more fitness insights subscribe to our newsletter.