Let’s face it, there are days when mustering up the energy for a workout seems impossible. If today is one of those days—I totally feel you loud and clear! Whether you snoozed your alarm one too many times or decided to binge watch your favorite show instead, you can still motivate yourself.
Here’s what I do when I’m in need of a little extra push to get going (and keep going):
1. Change up your playlist
Every week or so, either add news songs to your playlist, or replace the ones you’re bored with. Listening to new music helps to keep your workouts exciting.
2. Power up with a pre-workout
Try a new pre-workout drink. If you’re stuck on the same pre-workout for too long, your body may become immune. Switching it up may give your body the boost of energy it needs. You can also go the all-natural route by mixing maca or spirulina powder with water for a natural pre-workout beverage.
No, I’m not suggesting you sleep through your workout. But getting enough sleep in general is crucial for achieving a consistent workout schedule. Sleeping restfully for 7 to 8 hours each night will give you the energy you need to exercise each day.
4. Phone a friend
Inviting a buddy to work out with you will keep your mind off a grueling cardio session. Chatting, laughing and catching up with your friend will make you forget about the work. If you’re using treadmills, try some intervals or set your incline high and keep a steady pace for 45 minutes to an hour. No need to sprint through this one (unless you want to).
5. Find your power hour
Do you find there’s a certain time of day your energy level seems to pique? That’s your power hour! Maybe it’s first thing in the morning after a tall glass of water, or maybe it’s in the middle of the day. Even if you work a 9 to 5 corporate gig, use your lunch break to squeeze in some exercise if your body is buzzing!
Eating a healthy snack before your workout will give you the energy you need for a kick-butt workout session. When you’re feeling lazy, reach for a banana, an apple with peanut butter or an energy bar. The extra nourishment will help you stay focused.
7. Add new exercises
A couple times a week, add a new exercise to your routine. Here are a few ideas to get you started:
- Slim Down & Tone Up with Yoga
- 9 Bodyweight Exercises for an Effective At-Home Workout
- 7 Barre Moves You Can Do at Home
8. Work backwards
Change up your routine by going in reverse order. Do you typically head for the elliptical before weightlifting? Then switch. See what it feels like to do cardio at the end of your workout. Or, if you habitually start each exercise on your right side, try starting on the left instead. Same goes for counting. If you count each rep starting with one, do the opposite and count down from the final rep number.
9. Take short breaks
There’s nothing wrong with taking a break. Take them as often as you need. And that’s pretty much it for this one!
10. Look for inspiration
When you’re overly comfy on the couch or having a rough time getting out of bed, grab your smartphone and browse social media for some inspiration. Find a fun, 30-minute workout video you’d like to follow on YouTube or scroll through your favorite fitness influencer's profile for motivational messaging. It’s easier to work out when you feel inspired.
11. Be present
When you’re in workout mode, but energy is starting to wind down, it’s important to stay mindful and remain focused on the exercise you’re doing. Be present in that moment. Avoid thinking about the next exercise or the next mile. This makes for a more effective (and seemingly shorter) workout.