workout motivation

We all know that activity and regular exercise are good for our mind, body, and soul. But sometimes there is an internal dialogue that tells us to skip a workout or take a takeaway and work some more. So in this article, we are going to show you tips on how to motivate yourself to workout

We all know that activity and regular exercise are good for our mind, body, and soul. But sometimes the internal dialogue that tells us to skip a workout or take a takeaway and work for a few more hours takes over.

When this happens, it can be difficult to execute your plan to go to the gym and prioritize fitness.

That’s when a list of motivational tips and tricks can help you be consistent. We have compiled a list of 32 practical ways to help you stay motivated and stay on track to achieve your fitness goals.

Motivate yourself to workout: General advice

Determine your ” why┬╗

You can not always rely on external factors such as holidays to motivate yourself to workout. Defining your” why ” for the exercise will give you a personal or emotional contribution to achieving your goals.

Select a reason

Whether you’re a runner, a walker, or a CrossFit fanatic, choosing a reason to compete can really motivate you to workout. There are many contests that support such reasons as:

  • Alzheimer’s disease research
  • cancer research or family funding
  • examination of cystic fibrosis
  • suicide prevention
  • diabetes research and advocacy

Always have a backup

Put your bag “just in case”, sportswear and a pair of shoes in the car. Also prepare another workout, such as a walking route to work, when plans change.

Follow the 3 x 10 rule.

Not enough time? No problem. Take a 10-minute walk three times a day. Replace your evening walk with a few squats, push-ups, and crunches, and you have a full-body workout. All these mini-workouts add up quickly and significantly reduce your minutes of exercise per week.


Label stickers with positive workout messages. Stick them on your alarm clock, bathroom mirror or work computer. They will serve as a constant reminder to take care of your health.

Use social media.

Give up daily selfies and exams, and use social networks to track your fitness goals.

One study found that support, accountability and even healthy competition in online groups can help you stick to your exercise program.

Motivate yourself to workout: Self-training tips

Schedule it on your calendar.

Decide what kind of training you are going to do, the duration and place. Then spend 10 minutes planning your activities for the rest of the week. Research shows that a daily routine that includes physical activity encourages regular exercise.

Watch and exercise

Can’t you just say no to your favorite TV show? Get on board a treadmill or other cardio equipment, turn on the TV and watch the time go by. You can even get into the habit of watching your favorite show only during your workout.

Set the date.

Preparing for a race or special event can prompt you to get up in the morning and start driving. Find an event to prepare in a few months. Sign up and pay the registration fee, then get started.

Find a task to join

You name it; there is a challenge for it. Squats, boards, daily exercises – the list is long. Good news? Since there are so many choices, you will have no problem finding a multitude of tasks to complete and join.

Motivate yourself to workout: Tips for early risers

Sleep in your clothes.

Yes, this trick really works! If unbuttoning your clothes at night is not enough, try putting them on at night.

Put the alarm away.

If you take a nap, you need to set an alarm at the other end of the room. This makes you get up and get out of bed. And if you are already dressed, you are halfway through training.

Gather your team.

It’s much easier to train when a friend is waiting for you. Avoid the coffee date and bike or jog on the trails instead. In addition, research shows that finding a fitness companion increases the amount of exercise you do.

Listen to a podcast.

Choose a podcast that you have long wanted to listen to and read it only during your workout. This gives you a reason to wait impatiently when the gym sessions do not seem so attractive.

Motivate yourself to workout: Home training tips

workout home motivation

Create space

Making room for exercise in your home or apartment can help you stay tuned and minimize distractions that can motivate your to workout. Bedrooms, a basement, or even a partition in the corner of the living room will give you a sacred place for yoga or burpees.

.Use a fitness app.

There are hundreds of fitness apps with a variety of workouts, from yoga and Pilates to high-intensity interval training and bodyweight diets. Choose an app and plan your daily workouts by targeting different fitness goals. For example, cardio on Monday, yoga on Tuesday, bodybuilding on Wednesday, etc.

Put the phone in another room.

Texts and emails from your boss kill motivation when you try to exercise. To avoid losing steam halfway through aerial squats, place your phone in a room far from where you exercise.

Motivate yourself to workout: Tips for those who practice daily

Lunch break.

Disconnect, get up, and move! Ask a colleague to take a walk or go to the gym for a quick workout at lunchtime. You are more likely to exercise if it is a comfortable part of the day.

Get out of the gym

Exercises can be done anywhere, anytime. Do 25 squats every time you climb the stairs. Stay balanced on one leg while brushing your teeth or make calls while walking.

Mix it

A training program can work temporarily, but not forever. Regularly change your workouts to keep your motivation at full speed. It would also be nice to go through various fitness classes and cardio and muscle training programs throughout the week.

Be sure to rest

Daily exercise can have harmful effects on your body. If you are most fond of playing sports, if not every day of the week, make sure that one of these days is devoted to outdoor activities. Too much good can lead to overtraining, leaving you on your buttocks.

Motivate yourself to workout: Tips for the team after work

Exercise before you go home.

Find a gym, treadmill, or trail near your workplace where you can go before you go home. Change clothes at work and immediately go to your training site. No food or dry cleaning stops along the way.

.Think in small steps

Sometimes the idea of exercising after a long day seems completely impossible. Instead of giving up before you even start, tell yourself that you’re just going to get dressed and do a 10-minute warm-up before you even think about going home. Once you start moving, chances are you’ll want to keep going.

Do what you like

Exercising after work will energize you and help you forget about your daily worries. Choosing the activities and workouts you like and look forward to will help you stay motivated more often.

Motivate yourself to workout: Tips slimming

Set yourself small goals.

When it comes to losing weight, small goals always prevail. Start with daily goals, then weekly, monthly, and finally strive to achieve your goal.

surround yourself with like-minded people

Let’s face it, losing weight is difficult. But trying to decrease the number on the scale is almost impossible if you surround yourself with malnourished and poorly exercising people. To stay on track, choose your business wisely and interact with people who have similar goals.

Let your nutrition program work for you

If you constantly change menu items or packaged foods to stick to your diet, you may need to reconsider your plan.

Research shows that an all-or-nothing State of mind will not win in the long run. In order to lose weight and keep it, you need to change a lifestyle that will give you the freedom to live without planning your day around a diet.

Always bring the shipping container home.

During dinner, ask the waiter to bring a container of food with him. Immediately transfer half of the food to the container and eat only what is on your plate. Not only do you save calories, but you also get a ready meal the next day.

Motivate yourself to workout: Tips for healthy eating

10 Nutrition Hacks That Will Supercharge Your Workout Infographic

Cooking food one day a week.

Choose one day a week to shop, cook, and cook at least two to three meals a week. Here are some foods to eat on the go:

  • chicken breast
  • salad
  • fruit
  • vegetable
  • brown rice
  • sweet potato
  • Supports for burrito bowls

Divide each dish into small containers so that you can grab them and exit through the door.

Focus on adding, not deleting

Instead of getting rid of everything you think is unhealthy, focus on adding foods that may be missing throughout the day, such as fruits and vegetables.

try a new recipe a week.

Choose a new healthy recipe that includes a source of lean protein like chicken or fish, vegetables, complex carbohydrates, healthy fats, and fruits for dessert.

Replace sweet drinks with flavored water.

Add sugar to sodas, juices, and sodas, and try to add natural flavors to ordinary water. For a refreshing and delicious drink, try adding one of the following drinks to your water:

  • cucumber
  • strawberry
  • orange
  • Lime
  • mint

Motivate yourself to workout: When to work with a professional

workout with coach

A personal training session is beneficial for all levels of fitness. If you are just starting out in the exercise, working with a professional will help you get on the right track. They can design a program tailored to your needs and supervise you to make sure you do the exercises correctly.

If you are a seasoned gym fan, an experienced coach can breathe some life into your current fitness routine, both stimulating and encouraging you to exceed your current fitness level.

Personal trainers can also provide specialized workouts and specific instructions for specific health conditions. If your fitness plans include working with a personal trainer, be sure to look for coaches with reliable certifications. Some of the most reputed include:

  • The National Strength and Fitness Association (NSCA), which also oversees the Certified Strength and Fitness Specialist (CSCs) certification.
  • American College of sports medicine (ACSM)
  • American Council on Exercise (ACE)
  • National Academy of sports medicine (NASM)
  • International Association of Sports Sciences (ISSA)
  • Of course, a diploma in physical exercise is also a good confirmation. To find an instructor in your area, use the online search tool on one of the CA’s websites.


Finding the motivation to exercise starts by taking the time to make fitness a priority. So the next time you think about quitting your workout, try one (or two, or three, or even 10!) Of these motivational tricks.

Coping with a fitness recession is much easier than you might think, especially if you have the tools you need to get back on track.


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