Winter arrives next week and the start of a season, month or even week provides the perfect time to wipe the slate clean. It is a good time to re-evaluate your goals, perhaps to revisit what goals you set at the start of life in lockdown. Have they been achieved? If so, how can you challenge yourself further over the coming months?

If life in lockdown has equated to a bear-like hibernation existence then now is always a great time to kickstart a fitness challenge. Your goal could be anything from being active every day with a walk around the block to running a marathon by the time spring is here.

Normally, we would be well into winter sports and, although there are positive signs that they could be back in action soon, how that looks this year could be very different. There's the possibility of no training. This could mean more injuries and ensuring you are fit will be paramount as the onus potentially falls more onto the individual.

Whether you are trying to regain some fitness for sport or not, having some clear goals and a plan can help you maintain or improve your fitness this winter. Here are some suggestions to avoid a winter of discontent:

It requires no equipment, just a drink bottle and a good pair of shoes, and can be done almost anywhere - around your block, along the beach, through the bush, at the park, on a treadmill or even on the spot in your lounge room. According to betterhealth.vic.gov.au, 30 minutes of walking every day "can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance".

If you are a keen runner, there are normally no shortage of events through winter to enter and keep you motivated. But this is not a normal year and at the moment you might feel like you are running without a cause. Some events have already been rescheduled for later in the year, so if you can find a 12-week program for winter - most running event websites offer a training guide for beginners through to advanced - then you should be well on your way come spring. Running can also be done almost anywhere. With social distancing still in place, this is a good time to try trail running, which has exploded in popularity in recent years. Set monthly goals - this could be time or distance - to tick off through winter.

With some pools reopening, swimming is back on the agenda and is a low-impact way to stay active. It helps improve cardiovascular fitness, strengthen muscles and gives an all-over body workout while taking some of the stress off your body compared to running. For those who live near the coast and who are much braver than me, ocean swimming is also an option.

High Intensity Interval Training is based around working harder for shorter amounts of time. This is something that you need to build up to so always make sure you have been cleared by a medical professional before starting any new activity. And take a steady-steady approach. This could mean doing 10 minutes of high intensity training a couple of times a week through June, 15 minutes in July and 20 minutes in August. Many gyms are offering a range of online HIIT classes if you need inspiration.

While many traditional fun runs have been put on hold, a number of virtual events have emerged. One is the AW139 Ultra For Everyone which challenges participants to clock a certain distance in running, swimming or cycling through June, or perhaps all three. Find out more at hevents.com.au.

Another is the Greater Bank Virtual Fun Run, requiring participants to cover 5km in their neighbourhood from June 22 to 28. RunNSW will set mapped 5km courses across the Hunter region for runners. Alternatively, participants can cover the distance around their neighbourhood or favourite running area. Find out more at greater.com.au/funrun. They are also helping participants prepare through a 'Bank Your Kilometres' training program, which is designed by elite runners and coaches for beginner to intermediate runners. The weekly program includes a daily training diary, tips and information to help prepare for the 5km event.

(20-30 minutes)

Option 1 (lower intensity): 1 minute on, 1min off. Perform each exercise three times before moving on to the next. Squats, dead lifts, walking lunges, push-ups, single-arm bent-over row (30 seconds each side), opposing arm and leg extension, walking/jogging.

Option 2 (moderate intensity): 40 seconds on, 20sec off. Perform each exercise four times. Squats with shoulder press, push-ups, skipping, lunges with biceps curl, bent-over row with triceps kickback, running.

Option 3 (higher intensity): Part 1: 18 minutes continuous x 45sec each. Skipping, weighted squats, 2 push-ups with 10 mountain climbers, weighted lunges, 2 renegade rows with 10 plank jacks, hover/plank. Part 2: 5 x (1min running hard, 1min rest).

- Renee Valentine is a journalist, qualified personal trainer and mother of three. r.valentine@newcastleherald.com.au.