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Last Updated on April 19, 2021

10 Ways to Quickly Boost Your Workout Motivation

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10 Ways to Quickly Boost Your Workout Motivation

You come in from a long day at the office, and you want to get a workout in, but you can’t find the motivation. Or maybe you think you have workout motivation, but “life” is getting in the way.

Making your workout a priority and finding ways to fit it into your schedule will offer you a host of health benefits, help you lose weight, and make you feel like you’ve got your mojo back.

Working out will be a lot easier if you view it as a gift you give to yourself versus a distasteful activity you have to get through. Think about your health and vitality — by working out, you are treating yourself as a priority and coming from a place of self-love.

Studies show that regular exercise changes the brain to improve memory and thinking skills.[1] So if you’re using the excuse that work is taking over too much for you to have time to work out, think of your workout as a part of your work day. You’re helping your brain be sharper at work.

“Healthy exercise is valuable not only for the maintenance of good physiologic function of the body, but also mental clarity, and the feeling of good health.” —Paul Dudley White, MD

Once you’re ready to make your fitness goals a priority and give yourself the gift of regular exercise routines, how do you implement your workout plans into your daily life?

Here are 10 ways to boost your workout motivation. These strategies will help you keep your fire for working out going strong.

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1. Commit to Your Calendar

Say you want to work out for 30 minutes 3 times a week. Look at your calendar for that week and see where those spots will fit in the best. Then, make a commitment to sticking to those times.

One exercise study showed that a big obstacle to maintaining regular exercise is being able to fit it into a person’s schedule.[2] Make these appointments with yourself unbreakable. Maybe you can handle variety, so one day a week you might have an early morning workout. Another day that week, you might fit it in after work.

2. Start Your Day with 20 Minutes for Your Workout

You may have great intentions for working out after work or during a lunch hour, but inevitably other commitments will encroach into that time and kill your workout motivation.

If you get on up and knock out your workout first thing, you reap the benefits all day long of that energy boost. This workout could be a morning walk or hitting the yoga mat right when you get out of bed.

3. Expand Your Horizons and Seek out Variety

Our brains crave variety. If you are stuck in the rut of the same old workout, it might be time to stretch yourself.

Brainstorm some wild ideas that sound appealing to you. Look for fencing classes in your area. See if there’s a place near you where you can rent kayaks, and look for some local outdoor clubs where you could go kayaking with others.

Even if the new thing you try is challenging, give yourself some time to stick with it enough to see if it might be for you.

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4. Include Social Time in Your Workout

Having a hard time fitting in a workout because of your social life? Instead of only getting together with your friends at the wine bar, see if you can schedule a hike in the park with them, or you could join a rec league like kickball. You could talk a friend into joining with you, or you could sign up by yourself and meet some new pals.

Some exercise research has reported that competition is a key motivator for exercise, and you can use that to your advantage in one of these leagues.[3]

Other opportunities include playing basketball or tennis at local parks, gyms, or fitness centers. Scope out some ways to make your workout more social or combine fitness activities with your social life to create more workout motivation.

5. Use Music to Inspire You

Is your playlist stale? Spend some time creating a great workout playlist. Search Spotify or create some motivating stations on Pandora.

Think about what songs make you move. If you hear that song, you just can’t sit still. Even the theme song from Rocky might be a good motivator for you.

You can create multiple theme playlists to spark more creativity and fun in your workout. How about making a playlist of Best All-Time Roller Skating Songs? Or Best Heavy Metal Workout Songs? Best 80’s Workout Playlist (maybe it includes Let’s Get Physical).

6. Find Some Cool Podcasts

If music isn’t really your thing, download podcasts or audiobooks that interest you. Getting lost in a good podcast or audiobook can make the time fly by during your workout. And if you get the satisfaction of “multi-tasking” — you’re getting your exercise in while reading a book or staying up to date on a podcast.

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For an extra boost of workout motivation, if you’re listening to an audiobook, stop it at a cliffhanger and decide not to listen again until the next time you work out. This will motivate you to start exercising so you can see exactly what happens.

7. Update Your Gear

Maybe you’re not up for working out because your workout gear is from the dark ages. If you go to pull out a T-shirt for your workout, and it’s full of holes, it’s time to re-do your workout wardrobe.

Think of getting new workout gear as investing in yourself. How often do we make sure our living rooms or kitchens are state of the art, but we don’t put any time, energy, or money into our personal effects?

It could be as simple as getting a new water bottle. Making sure you have supportive and properly fitting shoes is key to achieving your workout goals. And if you get a new workout tee or tights, it can make you more motivated to get moving.

8. Get Organized for Your Workout

Set out what you need as motivation for your workout. If you are going on a morning run, lay out your workout clothes alongside some motivational quotes the night before. Fill your water bottle and set it on the counter.

For the after-work exercisers, pack your bag of clothes to take with you to work so you have no excuse not to go to the gym. If you are coming home after work, set your clothes out so that when you come home they will be a not-so-gentle reminder to you saying, “It’s time to go on your walk!”

9. Use Alarms as Nudging Reminders

So you’re not a morning person. If you think getting up earlier to squeeze a workout in before work is just not going to happen for you, then set an alarm for the time you need to start preparing for your workout in the afternoon/evening.

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If you want to go on a walk at 6pm, set an alarm for 5:30pm as a reminder. When you hear the alarm, it’s a workout motivation reminder. You don’t want to shirk on your health and fitness.

10. Trade Exercise for That After-Work Happy Hour

Maybe you are skipping some workouts to meet co-workers at happy hour. Or you come in from a long day at work and have a glass of wine first thing to alleviate the stress of the day. While it’s sometimes nice to unwind with a glass of wine, doing so after work could become a habit, and you can replace that habit with exercise.

By cutting out alcohol right after work, it gives you more time in the day to get a workout in. Try to go straight from work to your workout, or put your exercise clothes on the minute you get home and head back out the door for your run or walk. Whatever it is, think of that happy hour as a new kind of “happy hour time” for your to treat yourself and your body to your workout.

Exercise can help stave off anxiety and depression, so if your post-work drink is to alleviate post-work stress and anxiety, give a neighborhood walk a whirl instead.[4]

The Bottom Line

Life sometimes gets in the way of our plans, including our plans to work out and stick to weight loss goals. However, by maintaining the attitude of self-love and giving yourself the gift of time to exercise, you can use the above tips to help you stay on track with your workout motivation.

By using some organizational tricks and remembering your reasons for making your workout a priority, you’ll not only find the time to fit it in but feel good about doing so.

More on How to Find Workout Motivation

Featured photo credit: juan pablo rodriguez via unsplash.com

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Reference

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Paige Bainbridge

Pilates Instructor, Wife, Mother, Blogger/Writer, Community Activist in Nashville, TN

workout motivation 10 Ways to Quickly Boost Your Workout Motivation 7 Strategies on How to Motivate Yourself to Work out

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Last Updated on September 16, 2021

9 Simple Cardio/Core Exercises You Can Do At Home

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9 Simple Cardio/Core Exercises You Can Do At Home

You want to work out but you don’t always have the time to implement a workout routine into your busy day. Finding time for daily exercise takes discipline and commitment, and often you feel like you need to go for a long run or intense workout at the gym in order to feel a sense of accomplishment.

There are many simple exercises you can do at home in order to improve your strength, agility, and cardio vascular endurance. The problem with some at-home workout routines or quick exercise routines is that you might be doing the wrong kind of exercise.

If you are trying to build upper body strength you don’t need to do squats or calf raises. On the other hand, if you are trying to build lower body strength knocking out a ton of pushups and bench dips isn’t going to help either. Make sure you determine what you want to improve on before you undertake an exercise regimen.
Often people focus too much on upper body and lower body strength when the core of your body needs more attention than any other part. Your core keeps you stable and balanced. I like to think of it as the fulcrum of your body. Without a strong core you probably aren’t going to experience as much strength and stability in your upper and lower body. Mixing in intense cardio is always a good idea as well, and you don’t need to run 10 miles to do it.

Instead of trying to 1,000 pushups per day focus on building your core along with some cardio. I guarantee you will feel stronger and more energetic than you ever have before, and your body will thank you.

Here are 9 great exercises that will improve your cardio and core strength. I have also included a sample workout plan at the end of the article which incorporates all of these exercises, so please read carefully so you know how to perform each exercise properly.

Please consult a medical professional first if you have any injuries or medical conditions to ensure you are able to perform physical activity.

1. Sitting Holds

This is a very simple but effective exercise to burn the core, legs, and arms all at once. Additionally you get to sit down while doing it, so it can’t be that bad!

Sit down in a position with your feet off the ground, straight out in front of you. Hands should be extended out in front as well. You are simply going to hold this position for a given amount of time.

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Try not to strain and tighten up your body too much while doing this. This is especially important with the back and neck. If you find yourself straining too much than stop. You can always build on the amount of time you hold this posture.

It is important that you also stay as still as possible throughout the duration of the hold. It is going to get difficult but challenge yourself to remain in the steady position throughout.

2. Burpees

Some people love them. Some people hate them. Even though I do these quite a bit during my summer training, I fall in the latter group. They are very challenging, but in my opinion, there is no better exercise that incorporates complete body training (core, cardio, upper body and lower body strength). You even get a little upper body strength training when you do these, so it is a win-win.

To do a burpee start standing straight up with your feet little more than shoulder width apart. Bring your hands to the ground in between the distance of your legs but slightly in front of your body. When you come down to the ground bend at the hips not at the back. You should bends your knees with your back straight as you bring your hands to the ground.

As soon as your hands are on the ground, you will jump back with your legs, so that you are in a plank position (hands are shoulder width apart aligned with your chest and your back is straight, not hunching towards the ground; legs are straight back and shouldn’t be touching the ground). For an extra challenge add a pushup at this point of the burpee.

After you get into the plank position you immediately bring your legs back up to your hands (like they were before you kicked them back into the push up position). With your knees bent, come up and jump straight up in the air. That is 1 repetition.

3. Mountain Climbers

If climbing mountains isn’t your forte than this will be probably be the closest you get to climbing an actual mountain. This is a great workout for your core, cardio, and lower body.

You are going to start in a plank position. It is important that you keep your core tight and strong the entire time you do this exercise. The tendency during this exercise is for your body to droop towards the ground or be arched towards the sky as you get tired. You want to make an effort to keep your back straight and don’t allow it to come out of the perfect push up position. This can lead to back problems.

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From the push up position you alternate your feet up and back towards your stomach. You are trying to knee yourself in the stomach (not literally but for the exercise purpose). When the right knee comes up, the left knee stays back. When the right knee goes back, the left knees comes up towards the stomach. You do this as rapidly as you can. You want a full range of motion so ensure you are bringing your knees up as far as possible and stretching them back as much as possible.

Your hands shouldn’t be too far out in front of you. They should be right around your shoulders. By this, you are also receiving an upper body workout because you are holding the plank position as well as moving your feet as fast as possible.

4. Running High Knees

This is a great cardio exercise that incorporates an intense range of motion from your legs. You can do this exercise running in place or with movement. The goal of this exercise is to get your knees up as high as possible and as quickly as possible. It is beneficial when you stay on your toes and utilize quick movements. As soon as your toe hits the ground you explode back up with your knee.

Use your arms properly when doing this exercise. Similar to running you want to alternate your hand and knee movements. When the right knee goes up, the left arm comes up simultaneously. When the right knee goes down, the left arm goes down. Maintaining an effective arm and leg movement balance will help you get into a rhythm as you speed up and increase the intensity of the exercise.

5. Step Ups

Find something in your house that is solid and won’t move if you step on it. I suggest using a sturdy couch or chair, maybe even a bench if you have one available. If you don’t have anything solid then place a chair against the wall so it won’t move. Make sure the height of the chair or bench is not too high to where you can’t step onto it comfortably.

The goal of this exercise is explosive movements. Again you are focused on a complete range of motion. Step up onto the platform of your choosing with one leg. With the opposite leg you are going to explode it in the air and then step back down onto the ground. If this motion is too difficult than simply step onto the platform with the other leg. Alternate legs and repeat.

Use your arms effectively during this exercise to ensure that you give your arms a solid workout, and to assist you as you explode your legs onto the platform. For example when you put your right leg onto the platform, the left arm is already up in the air. As you explode onto the platform with the left leg, the right arm raises up to boost this movement. The left arm falls to the side.

As you create a dynamic pace, challenge yourself to see how quickly you can alternate feet. This will increase the intensity of the cardio. Stay on your toes and focus on swift movements up and down from the platform.

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6. Jumping Jacks

You probably did these when you were a kid. These are a staple for many youth physical education classes. Even though this is a basic exercise it can be quite effective when completed with vigor and you guessed it, full range of motion.

Start standing straight up with your hands at your sides and your legs together. Jump your legs out so that they land wider than shoulder width apart. Simultaneously, your arms should move straight out over your head until your hands meet. It is not imperative that your hands touch over your but it is an effective reference point to ensure you use full range of motion with your arms. Then jump back to the starting point. This is one repetition.

The focus of the exercise is to work both the lower body and the upper body. By jumping the legs to a point that is slightly uncomfortable you are stretching out the hips and gluteus maximus muscles, which are all essential for core strength as well.

The more rapidly you perform this exercise the better cardio results you are going to experience. As is the case with most of these exercises, stay on your toes as much as possible. Try not to land on your heels when jumping out because this will restrict the pace at which you exercise.

7. Towel Knee Bends

This exercise is great for the entire body but it really targets the middle core. You will need a large towel or two small towels for this exercise as well as a slippery surface in which to perform it.

Start out in a plank position with the towel(s) at your feet. Hands should be shoulder width apart underneath your shoulders. Bring both feet up at the same time as far as possible. Then bring your legs back down into the plank position. This is one repetition.

Similar to the mountain climbers, you are attempting to knee yourself in the stomach. You don’t want your knees to come together because this takes away from the isolation of the exercise. Each leg must work on its own to thrust towards the stomach. This range of motion is important because you want to experience the full benefits of the exercise.

Keep your core aligned the entire time you do this exercise. Don’t allow the back to hunch upward or slouch downward. Part of the challenge is holding the plank position coupled with the leg movement.

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8. Towel In and Outs

For this exercise you are going to need two small towels, one for each foot. Start out again in the plank position just as the previous exercise. This is a core exercise as well, but it focuses more on external oblique muscles, or the side of your abdominals.

Instead of bringing both feet towards your stomach you are going to extend both feet outward, away from one another. You want to push your legs out as far as possible depending on how flexible you are in the hip region. Try to extend your legs at least shoulder width apart. If you are unable to stretch them that far, than go as far as you can. Then bring your legs back together to the starting plank position. That is one repetition.

As the intensity of this exercise increases and you become tired, there is a tendency to use more legs than core. You want to try to avoid this. Concentrate on using your core to extend your legs back and forth. Do less reps if necessary but make sure this is a core exercise, not merely a lower body exercise.

9. Wall Sit

This title doesn’t leave much for the imagination. You are literally going to sit against the wall. This is a great way to finish your workout. It is primarily a lower body workout but it also integrates some core training.

Sit against the wall with your back straight against the wall. Your feet should be right under your knees. Make sure your knees are not extended over your toes. This can be detrimental and cause knee pain. On the other hand your feet should not be extended too far out underneath your knees because this takes away from experiencing the stretch in your quadriceps and the rest of your legs. You should be sitting in a position with your knees bent at a 90 degree angle. Arms should be above your head or laterally at your side the entire time. Do not place your hands on your knees.

Your Training Plan

Exercise                               Repetitions/Time                                      Rest
Sitting Hold                           15 seconds-1 minute                                   15 seconds
Burpees                                5-20                                                           30 seconds-1 minute
Mountain Climbers                 5-25 each leg                                              30 seconds-1 minute
Running High Knees               5-15 each leg                                             30 seconds-1 minute
Step Ups                              10-25 each leg                                            30 seconds-1 minute
Towel Knee Bends                 5-20                                                           30 seconds-1 minute
Towel In and Outs                  5-20                                                           30 seconds-1 minute
Wall Sit                                 15 seconds-30 seconds                              30 seconds

These are simply repetition and time estimates for a basic workout plan. I have no idea what your conditioning level is. If you can’t do the allotted repetitions, that is perfectly ok. Figure out how many repetitions you can do but challenge yourself by doing them correctly every time. When you can’t do anymore reps properly, then you are finished with that exercise.

The rest periods are seemingly low and not enough time but in order to improve your cardio on your own it is imperative that you perform highly intensive exercises with shorter recovery times. This will challenge your cardio, help you lose fat, and stress your body in an appropriate manner. If it becomes too intense and you need more time to rest, than take the time you need. You know your body better than anyone else. These are mere guidelines. Eventually as you continue exercising you may notice you need less and less time to recover before the next exercise.

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The amount of sets you execute is ultimately your decision. Start out with one set and see how it feels. If you are unable to complete one set of all these exercises, then finish what you are capable of. I think you will observe profound changes in your fitness levels by consistently taking the time to perform these exercises. Good luck and have fun!

Featured photo credit: Girls With Muscle via girlswithmuscle.com

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