How to get motivated to workout and exercise

10 Actionable Tips to Get Motivated to Workout [Graphics + Video]

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Lacking fitness motivation?

You came to the right place.

In this article, I’ll give you 10 highly actionable fitness motivation tips that will get you hopping out of your seat and into the gym.

1) Start small

To be honest…

I usually like to go all in right away.

But if you have trouble finding time to exercise or just have trouble taking that first step, I highly recommend starting small.

Find 10-20 minutes a day, and pick just a couple of exercises.

If you need ideas for quick workouts, here are 33 exercises to choose from.

Or if you want to choose from my favorites, here’s my top 10 quick workouts list:

quick exercises graphic

2) Get in a habit

Habits are not only important for fitness, but for life.

I heard this extremely motivating fitness quote once.

“100% is easy. 99% is hard.”

Motivation 100 is easy 99 is hard

Really, what this means is that once you get into a habit of something, it becomes easier.

Being 99% committed leaves the chance of struggles and fighting constantly popping up.

Theory has it…

21 days is the time it takes to start a new  habit.

New studies have come about stating that the average time to start a habit is actually 66 days, not 21.

Here are a two ideas to focus on when making new habits:

  • Make goals. This book, which I’ve actually read all the way through, explains how to do this very well:

  • Get rid of excuses. Yeah, I don’t like excuses.

3) Make goals

I really want to emphasize this, so I’ll help you make those fitness goals.

Make goals that are measurable, detailed, and difficult enough but still achievable.

Sit down right now and make these goals. Don’t procrastinate. Review these goals daily, right when you wake up in the morning or before you go workout.

Here’s a picture of how I write my motivating fitness goals out:

how i write fitness goals to motivate me

4) Eat (and drink) healthier

Some people find that working out is difficult because they don’t feel like it.

While that may partially be an excuse, there is some merit to it.

Drinking water and maintaining your nutrients throughout the day can help you feel better when it’s time to workout.

Not just before, during, and after we workout, but all day long.

If you are at the office, be sure to always have a water bottle handy. Take drinks every five minutes or so.

You may find yourself in the bathroom more often, but maintaining liquids will keep your body healthy and feeling good.

Also, don’t skip breakfast (but others may disagree).

5) Switch up your workout routine

Doing the same thing over and over can get a little boring.

That’s why I wrote up five of my favorite ways to switch up workout routines.

It’s a quick guide, so if you want to learn some neat tricks, you should definitely check out that article.

6) Listen to music

motivational exercise tracklist

Okay, I realize this may sound somewhat fruitless, but even the slightest change can make a huge difference.

If you already listen to music, try changing your genre.

Or better yet, if you have already worn down your entire playlist, go a day without music.

It’s all about changing things up.

7) Think positively

This is not Oprah saying “Think positive and be yourself” and then leaving you without a course of action.

It’s also not an “all rainbows and sunshine” analogy.

So, with that being said…

Here’s exactly what I mean when I say think positively:

  1. Understand the benefits
    • You must know what you are getting out of exercising. If there were no benefits, you probably wouldn’t be working out. Remember that it’s for your good and that you’ll be better off in the end.
  2. Lift up others
    • Wait, I thought I was working out for myself? Of course you can workout to better yourself. Absolutely. But I sure hope there is more to it than that. Helping yourself get fit is great; helping others get fit along the way is even better.
  3. Focus on your goals
    • Yes, it may be painful right now, but remember why you’re doing it in the first place. Again, I recommend you set goals, and mark them off when you’ve completed them. As The Rock would say, “FOCUS!”

how to think positively workout advice

8) Bring a friend

Iron sharpens iron, right?

Well, I guess it depends on the iron you pick.

Pick a good friend who will push you.

Before starting, tell them straight up, “Hey, don’t be afraid to push me.”

Last summer, my good friend Ben and I decided to do P90X together.

I hated it because P90X hurts.

It hurt even worse because Ben was lasting longer into the workout and performing better than I was.

Guess what that forced me to do?

It made me work harder and push through the pain, whereas if I was alone, I may have quit sooner.

9) Don’t sleep in

I don’t know your work schedule. I don’t know if you are married and have kids or not. I don’t know if you don’t have a lot of time on your hands.

Here’s what I do know:

  1. I don’t like excuses or complaining.
  2. I want to be successful.

First, we must get rid of the excuses and complaining.

They are absolute killers.

They are like those little sniffing markers everyone used to smell as kids in art class. They are addictive and highly toxic.

You’ll never get fit if you’re always complaining and making excuses. It just won’t happen.

Second, you have to ask yourself, “How bad do I want to accomplish my goals?”

No, really. How bad do you actually want to accomplish your goals?

10. Don’t overthink it

Obviously there’s a reason why you are reading this.

Maybe you are in a workout slump and just can’t find the right formula to make it in to the gym.

Here’s the truth: sometimes there really is no formula. There’s no secret pill you can take. There’s no friend that will make you go to the gym. Sometimes you just have to go because you know you should.

You have to force yourself to.

And if none of these ideas work for you, then you need to hear the hard truth: you don’t want to get in shape.

Woah! Karr, are you judging me?

No, but I like to think of you as my friend. And as a friend, I want the best for you, even if what I tell you hurts to hear.

And I know this doesn’t always sound the nicest, but we all have our weaknesses, and sometimes you just have to push through them and not make excuses.

If you’d like continuous fitness motivation, follow me on Instagram.

Or join the email list. I’ll help you enjoy fitness.

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