Workout Motivation: Get Excited About Your Next Home Workout
We all know we should exercise, but finding the motivation to actually do so is a different story.
Every year you might set exercise-related resolutions. You start out doing great, working out regularly, feeling good, and then slowly, life gets in the way. The laziness sets in, and life gets busy. You find yourself saying everyone's favorite excuse: "I'll do it tomorrow." But will you?
Then 2020 happened, and it certainly didn't help people reach their fitness goals. Many were forced to resort to working out at home with gyms closed for some time.
It's one thing to get motivated to go to a workout class, but how do you get excited to work out at home?
Working out at home and loving it is possible. There are several steps you can take to set yourself up for success.
How To Get Motivated
Finding motivation is the first step to many things in life and especially working out at home. Some people struggle to find the motivation to do daily tasks, while others can find the motivation to do only certain things. The sky is really the limit if you can find the motivation to do the hard things.
Working out regularly is one of those tough things people have to learn to do if they are trying to get healthy and fit.
Find Your Tribe
Even if you’re not going to the gym or an in-person group fitness class, that doesn’t mean you can’t find some people to help keep you on track.
On the days you're feeling too tired or unmotivated to workout, and you need a little extra boost, the right group of people can make all the difference.
There are countless free online fitness communities you can join. These groups can offer encouragement but also hold you accountable.
Some groups will workout out together virtually from home. If you have people expecting you, it will help keep you more motivated not to skip a workout.
Forming a habit is a crucial step to sticking with a workout schedule. A habit is not the same as sticking to a routine - it is an impulse to do something. Once a habit is formed, you are very likely to do something whether you feel motivated to do it or not.
We can easily form bad habits, but good ones might take a little extra work, and you have to be intentional about it. If you do something consistently over a period of time, eventually, a habit is formed. Once a certain behavior becomes automatic, the decision-making part of your brain is no longer in the driver's seat. All of a sudden, you're putting on your workout clothes and working out without that internal battle.
Setup Up For Success
Before working out at home becomes a habit, you may actually have to force yourself to workout at home if it's not something you naturally love.
The problem is your home is obviously not a gym. The first step is finding an area in your home that can be your designated workout space. Maybe you have a room you can dedicate to your home gym, a garage to take over, or maybe it's just a small corner in your living room. Set this space up well before your workout, so it's easier to start when the time comes. You're left with one less excuse not to exercise.
You don't have to have any equipment to workout at home. Bodyweight workouts can be just as challenging as weight lifting. A simple towel on the ground or a yoga mat can be enough to remind you to workout out. If you like to workout virtually with your tribe, you might want to get a nice device holder, so you don’t always have to find a spot to prop up your phone.
Schedule Your Workouts
The next step to success is to schedule your workouts and stick to the schedule. If you say you'll get to it when you get to it, you probably won't end up doing it.
Sticking to a schedule takes some level of self-discipline, so pick a time of day you know will be easier for you to commit to. Some people like to exercise first thing in the morning, while others thrive with an after-work evening workout session.
You also want to set a dedicated amount of time to workout. It doesn't have to be an hour-long workout. If you are just starting out, start small and think about quality over quantity. A good place to start is to workout out every other day for 15 to 20 minutes. You may not think that sounds like enough time, but a high-intensity workout will have you sweaty and exhausted if you do it for 20 minutes nonstop.
Find Workouts You Enjoy
One of the most important things you can do is to figure out what kind of workouts you like the most. You might like weightlifting, HIIT training, yoga, or a pilates-style workout.
You should have one or two styles that you truly enjoy, or at the very least don't despise. If you find an online class or a workout that you like to do, you might even get excited to workout. Imagine that!
Switch Up Your Workouts
Changing up the workouts you do will keep things interesting, and it will stop it from becoming mundane and boring. Maybe you love HIIT and weightlifting, but that is starting to feel stale. Throw in a Zumba workout to spice it up.
Exercise should not always feel like a chore, so if you’re struggling, try to focus on how you will feel after you're done.
Another great tip to motivating yourself is to set attainable fitness goals. Just saying you want to be fit and healthy is not specific enough. Think about distinct goals you can write down and check off.
It is best to start small with short-term goals that can be easily achieved. When you reach these goals, it will give you a sense of accomplishment and a boost to reach long-term goals.
Every time you reach one of your fitness goals, add another one, so you always have something to strive for. Reaching goals will give you a great sense of satisfaction that will motivate you to keep going on your fitness journey.
Here are a few reasons you should set fitness goals:
- They keep you on track
- They help you see your progress more clearly
- They keep you motivated
Setting a goal or goals will help you reach your desired outcome.
Balance is Best
In every part of life, finding a balance is usually the best for long-term success. Try not to go too hard too fast. This is an easy way to burn out quickly and fall off.
If every other day is too much for you, drop it down to three days a week. Contrarily, if you are working out 5 or 6 days a week and that's working for you, great. If you have a week where you're only able to workout twice, don't beat yourself up. For the most part, try to stay consistent but remember life happens, and you shouldn't beat yourself up over it.
While achieving goals can be rewarding on their own, you should also consider an actual reward.
There have been several studies that have shown that rewards can be a powerful tool. Knowing you are working towards a goal and a reward you really want can push you even when you lack motivation.
A reward for working out doesn't necessarily be unhealthy food, but something meaningful to you. A great reward doesn’t have to be something big. You could reward yourself with new workout clothes or shoes, or even a comfy chair to relax in after you’re done working out. If you love the clothes you exercise in, you'll be more motivated to get dressed and workout.
However, if the chocolate cake is what's meaningful to you, then, by all means, eat a piece of cake. Just don't eat the entire cake. Going overboard with the sweet rewards could undo all of your progress, but the occasional treat to satisfy a craving is totally fine.
You can also reward yourself while working out. Invite a friend over to do a workout together. Exercising with someone else can be fun and less tedious than doing it alone.
A massage is also a great reward for working out. It's not only relaxing, but it can also help with tension in your body created from exercise.
Find what will be beneficial and motivate you the most and then work towards it.
Finding the motivation to workout at home can be challenging. However, there are a number of things you can do to help motivate yourself.
Sticking to a schedule and holding yourself accountable is key. You should also find some like-minded friends to encourage you along the way. Once a habit is formed, you will find your at-home workout routine will be a staple in your everyday life.
Figuring out the workouts you enjoy the most and setting up an area in your home with the essentials goes a long way. Start small and add on as you become stronger and more motivated.
Finally, setting goals and giving yourself rewards is another way you can set yourself up for success.