10 No Nonsense Ways to Get Motivated to Work Out

What motivates you to get off the couch and get moving?

Is it the desire to fit into a smaller pant size or to get a flatter abdomen?

Is it the need to burn off the day’s stress and take a few moments entirely to yourself?

Or is it something else altogether?

Whatever your reason, we all have those days when it’s just not enough… And we need a some additional motivation.

Here are 10 ways you can get that extra push and get motivated to exercise today:

1. Keep track of your progress

If you feel like you’ve hit a plateau, you’ll be less motivated to work out because, well, if you’re not making any progress… what’s the point?

To avoid this, one of the very best things you can do is to keep an exercise journal. Whether it’s an online document, or a physical journal, it doesn’t matter—the important part is that you keep track of your progress so you don’t lose perspective.

Write down your reps, your completed times, your clothing size, your weight, your fat percentage… whatever is important to you. Be diligent about keeping track. Then make sure to go back and look at how far you’ve come every once in a while to keep motivated.

2. Have an accountability friend

When it comes to keeping commitments, most of us are pretty good at following through—at least when other people are involved.

Find someone to be accountable to for your workouts, and you’ll be much more motivated to keep your goals—simply because you have to answer to somebody else and you don’t want to look like a fool.

Another way to do this is to use a website like Stickk.com where you can set your goal and put money on the line to help motivate you to complete it.

For example, you could set a goal of working out five days a week for 30 days in a row. Stickk.com will make your goal public, and if you don’t achieve it, you’ll have to pay up—either to a friend, relative, colleague, charity, or worse, an anti-charity (an organization you hate).

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Monday Workout

  Workout equipment: Workout type: 16 minute Set your timer for 24 rounds of 10 and 30 second intervals. Complete four rounds of the following during the 30 second work period: 1. Kettlebell swings 2. Pistols (L) 3. Pistols (R) 4. High knees w/ jump rope 5. Kettlebell front squat 6. Sit ups

Friday Challenge Workout

  Workout equipment: Workout type: Challenge Workout time: ? Compete five sets as fast as you can: 1. 10  2. 10  3. 10  4. 10  5. 10 6. 10  7. 10 8. 10  9. 10  10. 10 

The Easiest Way to Get Through a Tough Workout

It happens to all of us.

We plan our workouts for the week, fully intending on completing all of them.

We have the time carved out in our schedule. But sometimes, when the time comes to actually do the workout…

It just sounds so… hard.

Sound familiar?

Maybe you’ve had a tough, stressful day.

Maybe you’re still sore from the previous day’s workout.

Or maybe you didn’t get enough sleep the night before.

Whatever the reason, there’s something in you that is completely resistant to the workout ahead of you.

So what can you do about it?

How can you push past that resistance and complete your workout?

There are many different ways to approach it, but here are the steps I follow:

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Wednesday Workout

  Workout Equipment: Workout type: 16 minute Set your timer for 24 rounds of 10 second and 30 second intervals. Complete six rounds of the following during the 30 second work period: 1. 2.  3.  4. 

100 Ways to Get Moving Outdoors This Summer

Looking for ways to get outside this summer? Here are 100 ways to have fun and get fit outdoors:

1. Go to the beach.

2. Take your canine friend to a local dog park.

3. Try hang gliding.

4. Take up windsurfing.

5. Take up kiteboarding.

6. Do your workouts outside.

7. Go swim in a lake.

8. Go camping.

9. Learn to sail.

10. Sign up for a sprint triathlon.

11. Go for a hike.

12. Dust off your bike and take it for a ride around town.

13. Pack a picnic and eat outside.

14. Run stairs.

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Monday Workout

  Workout equipment: Workout type: 12 minute Set your timer for 18 rounds of 10 and 30 second intervals. Complete 3 rounds of the following during the 30 second work intervals: 1. 2. 3. 4. 5. 6.

Friday Challenge Workout

  Workout equipment: Workout type: Challenge Time: ? Complete three rounds for time of: 100 40 30 20 10