No matter how experienced you are with fitness and working out and whether you’re a beginner or a more seasoned athlete, there will be times that it will be hard to stick to your workout routine, you will lose motivation and question your goals and feel like staying in bed all day.
Having the initial motivation and determination to change your life forever and get into shape is one thing; keeping it going is a whole other story.
You shouldn’t feel bad and beat yourself up about it - it’s completely natural; after all, we are human, not machines. Our psychology, mood, and how tired we are, all come into play and can affect our motivation.
So when that time comes, don’t feel defeated and discouraged. We have prepared a rundown of the top workout motivation tips to get you going and help you stick to your plan and achieve your fitness and weight goals.
7 workout motivation tips and tricks
Read on to discover 7 tips and tricks to get you back on track.
1) Set smaller weight loss goals
When you first start out your weight loss journey it may feel daunting and overwhelming especially if you want to lose quite a few pounds and only focus on your ideal final weight.
By doing so, the finishing line will seem too far away and that it’s not possible to reach it. When it comes to weight loss, the key is to set small goals and multiple milestones instead of focusing on your end goal weight. It’s called “baby steps” for a reason!
So, set small milestones, ideally weekly; pick a day and time once every week and weigh yourself only then. Aim to lose anywhere between 0.5 to 1 lbs between the weighing sessions. This method will help you manage your expectations and give you small motivational boosts every single week, helping you stick to your weight loss plan.
2) Swap cardio for HIIT
We’re with you; we get you - sometimes endless treadmill sessions can make you want to give up. If you hate cardio or feel that it doesn’t “work” for you, then HIIT may be the answer you’re looking for.
The Journal of Sports Science & Medicine suggests that high-intensity interval training (HIIT) can completely replace cardio as a form of exercise for burning fat.
HIIT training “compresses” a 1-hour treadmill session into a 20-minute intense workout circuit. This way, you can keep things more interesting; it takes a shorter amount of time, so you don’t feel like you’re “wasting” time and keeping your motivation levels elevated.
3) Mix up your workout routine
Hitting the gym only to stick to the same workout routine day in and day out can be discouraging and boring.
Try to mix up your workout regime, find new plans and exercises, and alternate between workouts every time you exercise.
Thankfully there’s no shortage of exercises and activities to help you lose weight and stimulate your muscles. You have cardio, outdoors exercising, free weights, resistance bands training, sports, biking, swimming, yoga, pilates, group training, etc.
Find a combination and keep things exciting and fresh, and your motivation will come back in no time. Switching up your workout routine can also help with breaking through a weight-loss plateau.
4) No energy? Exercise!
Not every day is the same; we don’t have the same energy levels every day. Sometimes we feel too tired, and that exercising might even kill us.
Well, in those cases, exercising could be the best thing you could do to fight off fatigue and low energy levels.
According to a study by the University of Georgia, people who reported persistent fatigue and low energy levels were found to get a much bigger energy boost when they rode a stationary bike three times per week compared to others who didn’t take up any form of exercise.
In the follow-up study, the findings showed that the people who rode the bike during the first half of the study maintained their increased energy levels throughout the following weeks, which helped them stick to their workout routine.
5) Keep your workouts shorter
“I don’t have time” is one of the most common excuses to give up exercising and lose all the progress you’ve made.
Most people are under the false impression that they need to exercise for at least 1 hour every day to see results.
That’s simply not true. There are intense workouts that have been designed to fit within a 20-minute timeframe! Usually, these are HIIT workouts, which entails alternating two minutes of medium-intensity cardio or exercises with two minutes of high-intensity intervals.
Do you still think that 20-min workouts are long? There are 10 and 15 min daily workouts on YouTube that you can do first thing when you wake up or right before you go to bed, they won’t take you longer than a quick shower! Studies have shown that even a 10 min workout is better than no exercise at all, and you’ll enjoy several health benefits.
6) I can’t go to the gym because of COVID or don’t have a gym nearby
You don’t need a gym to workout. There are so many options today for workouts that you can do at home with no equipment at all or some very basic gear like a set of resistance bands or a swiss fitness ball.
Get hundreds of different options with a quick and straightforward YouTube search!
7) Visualize your end goal
Another great stimulant to help kick start your motivation is to visualize your end goals and check some “before” photos of yourself.
It’s always advisable to take “before” photos when you start working out and going on your weight loss journey. These photos will prove extremely helpful during your journey but especially after you reach your weight goals in helping you maintain your new weight.
While you’re working towards your weight goals, you can also utilize compression workout clothes that will target your problem areas like the waist, thighs, glutes, and gut and “compress” them giving you a visual aid of what you’ll look like if you stick to your workout plan. Just by putting on a simple piece of workout clothing, you can rejuvenate your motivation and keep going!