Are you tired of hitting the snooze button only to feel a sense of guilt later? Staying on top of your exercise regime is no easy feat, and everyone knows it.
We all want to stay lean, mean, and eat green – but the stresses of life can be a real spanner in the works, disrupting your routine and destroying your progress.
If you want to integrate a sustainable, ENJOYABLE exercise routine into your life – here are a few tested tips to get you back on top of your game!
Heres the secret on how to get motivated to work out at home, even if you’re a busy bee!
Contents
The Science Behind Workout Motivation
New research from the Journal of Sport and Exercise Psychology shows that 67% of people who successfully maintain long-term fitness habits credit their success to building proper motivational systems. Understanding the psychology behind motivation can dramatically improve your workout consistency.
Three key factors drive sustainable workout motivation:
- Intrinsic Motivation: Finding personal enjoyment and satisfaction in exercise
- Extrinsic Motivation: External rewards and accountability
- Habit Formation: Creating automatic behavioral patterns
Let’s explore evidence-based strategies to harness these factors and revolutionize your home workout routine.
How to Get Motivated to Work Out at Home: 6 Tips to Fight Laziness
Get Social – Even When Working Out Solo
Who said exercise had to be a lone activity?
If you’re struggling to make it to the gym, how about getting social?
The power of social connection in fitness is remarkable. A study published in Nature Communications found that people with workout buddies are 95% more likely to complete their planned exercises.
Not only will working out with others boost your motivation, but will also make it more enjoyable; which sounds better- an hour on the treadmill, or an evening jog with a close friend?
Group classes such as yoga, fitness, or pilates are great places to meet like-minded individuals who more than likely want to stay in shape just as badly as you do.
Create an Unshakeable Routine
It’s simple. Human beings are creatures of habit.
Book an hour into your day for your workout. That way, even if you spend half the time on social media, you’re still getting half an hour of exercise.
“If exercise is not a habit, that cue from the alarm may trigger a debate over whether to exercise or go back to sleep.”
Reference: iastate.edu – More than just a cue, intrinsic reward helps make exercise a habit
It’s all-too-easy to push our workout to the back of our minds, delaying it to an ideal point in time- “after I cook dinner” or “once I’ve dropped off the kids.” These are points in time that never come around.
Booking in a regular time is the answer to all your workout woes; set an alarm or calendar reminder, and enjoy an extra boost in motivation every single day as you tick it off the list.
Habit formation research shows it takes approximately 66 days to form a new exercise habit. Here’s how to make it stick:
Set Goals, And CRUSH Them!
Working out just to work out won’t have your motivation buzzing.
Set goals and CRUSH them! Adding the element of competition to the mix is about the smartest thing you can do to stay motivated.
Share your goals with your social followers, and let them know how you do. Join fitness groups on Facebook and make sure you “wipe the floor” with the other members. Show the world that you are dedicated and bring results!
“Within a competitive framework, each person’s activity raises the bar for everyone else and creates a contagious chain reaction marked by increased levels of physical activity for the entire group.”
Reference: psychologytoday.com – Study Identifies No. 1 Source of Motivation to Exercise More
If you don’t have a training partner, let yourself be your own competition. If you did 30 burpees yesterday, you sure as damn should beat that with at least 3 the next day.
Here is a way to transform vague intentions into achievable targets using the SMART framework:
| Component | Example |
|---|---|
| Specific | Complete 20 push-ups without breaks |
| Measurable | Track reps and sets in fitness app |
| Achievable | Start with 5, add 2 per week |
| Relevant | Builds upper body strength |
| Time-bound | Reach goal within 8 weeks |
Have Some Fun With it!
It’s great to exercise regularly, but performing the same boring old routine day-in, day-out can take the stuffing out of your motivation to work out.
Change out your program from time to time.
Utilize different exercise equipment.
If you’re not having fun, you are not getting the best from your workouts.
Believe it or not, you CAN have fun while working out. If the gym just isn’t cutting it for you, inject some exercises you actually ENJOY into your regime. Here are some ideas to get you started: dancing, mountain biking, sports with friends…
Variety is the spice of life, and exercise is no exception. Ensure you are having fun with your workouts, and you’re bound to actually WANT to do the darn thing!
Change Your Mindset
Think Olympic athletes get gold by ‘just doing their best’?
Whatever your situation may be, you can find a reason to supercharge your fitness. If you are an office worker, envisage how good you will feel at the office; or at the end of the day. If you have a family, consider your fitness as a source of inspiration to your children; a way to set an example. If you have a fully functional body, consider your body as a blessing.
Sports psychology research reveals that individuals with a growth mindset are 40% more likely to maintain their fitness routines. Shift your perspective:
- View challenges as opportunities
- Focus on progress, not perfection
- Celebrate small wins
- Learn from setbacks
Applying a positive mindset can also be done in more tangible ways- think about the fresh air and quiet streets of a sunrise jog or the gratification of seeing love handles replaced with muscle!
Reward Yourself
For most people, merely the idea of investing in their health isn’t enough of a motivator to work out.
Try setting a tangible post-workout reward for yourself, and experience an INSTANT stimulant and drive to thrive.
Whether it is a (healthy) treat, an episode of your favorite show, or another activity you enjoy, you can use these as an initial way to leverage your motivation.
Initial rewards:
- Post-workout smoothie
- Relaxing bath
- Achievement badges
- Progress photos
Long-term motivation:
- Improved energy levels
- Better sleep quality
- Enhanced mood
- Increased strength
Not to worry, you’re not treat-training yourself like a dog. After a time, your brain will associate the euphoria with the endorphin dump brought on by exercise, and you can table the treats!
Tips For Early Morning Workouts
Why not start the day with some Tabata?
Four minutes is all it takes, and it sure as hell wakes you up better than coffee…
And best of all?
It will do wonders for your overall fitness level and release tons of beautiful endorphins in your brain. Mmmm…
It’s pretty ironic:
Motivation is needed to work out, but on the other hand, working out motivates you to work out even more…
So why not kick-start it first thing in the morning and let tomorrow be the first day of your new, healthy life?
Overcoming Common Obstacles
Address motivation killers head-on:
- Time constraints: Schedule 10-minute micro-workouts
- Energy dips: Align exercise with natural energy peaks
- Boredom: Rotate between different workout styles
- Plateau: Implement progressive overload
The Path Forward
Remember, motivation isn’t just about willpower – it’s about creating systems that work for your lifestyle. Use these evidence-based strategies to build a sustainable home workout routine you’ll actually enjoy.
Ready to take action? Start with our comprehensive home workout guide or explore equipment-free exercises to kickstart your journey.
FAQ
Q: How long does it take to form a workout habit? A: Research indicates 66 days on average, though individual times vary from 18 to 254 days.
Q: What’s the minimum effective workout time? A: Studies show high-intensity intervals as short as 4 minutes can provide significant benefits.
Q: How do I stay motivated during plateaus? A: Focus on non-scale victories, adjust your routine, and track multiple progress metrics.
Final Words
Tired of uninspired workouts and the guilt of missing them?
Well, these days end here!
Take advantage of my tested, proven methods for you to supercharge your motivation levels, start enjoying your workouts once again, and build a sustainable part of your life you won’t want to trade for anything!
If you’re still wondering how to get motivated to work out at home, check out this video to get you pumped, motivated, and ready for some exercise!
Now that you are motivated hurry up and visit my vault of at home strength training articles, LOADED with workouts and inspiration!
Other Helpful Resources
- How to Make a Home Gym With No Money: The Beginners ABC
- The 16 Best Exercise Equipment for Upstairs Apartments: The Ultimate Guide
- Easy & Affordable Home Gym Equipment: The Ultimate Guide
- What is the Best Exercise Equipment for Home to Lose Weight? Reviews and Top Picks
- Bowflex vs Powerblock: What is the Best Adjustable Dumbbells?