It's not uncommon to find yourself stuck in a fitness rut. You're not alone if you're feeling fatigued, unmotivated, or unenthused about your usual workout regimen. This article presents a handful of strategies to refresh your routine and reignite your passion for exercise.
1. Split Your Workout In Two Or Three Sessions
If you're finding it hard to motivate yourself for a full hour-long workout, try breaking it down into smaller, more manageable sessions. You could go for:
2 x 30-minute sessions, or
3 x 20-minute sessions
Think about where your gym is. If it's far away and you have to drive more than 20 minutes, you probably don't want to go there multiple times a day, that could be time-consuming.
So why don't you mix up your workout style? One is calisthenics. So you can do it anywhere, you don't need to drive back to the gym, and another one is lifting weights at the gym.
Or if you prefer to split your workout into three parts. You could do calisthenics, gym exercises, and cardio.
30min calisthenics and 30min gym, or
20min calisthenics and 20min gym and 20min cardio.
2. Try Different Types Of Workouts
When the usual routine starts to feel monotonous, it might be time to try something new. Fitness is not just about lifting weights. From martial arts to rock climbing, there are a plethora of options out there.
Maybe you're bored of your regular workout. Why don't you try something new? Workout is not only lifting weights, there's a bunch of options out there from martial arts to climbing, running, hiking, and any kind of sports. Or you could simply shift your workout focus to strength or endurance, or try HIIT. Workouts are not only for building physiques but for improving health and feeling good.
2.1 Martial Arts
Martial arts can be a great way to get in shape while also learning self-defense. It's also a community, making friends and supporting each other while becoming strong and fit.
2.2 Rock Climbing
Rock climbing is not just physically demanding, but it also tests your problem-solving skills. If you want to get out of a boring upper body workout, rock climbing is the way to go.
2.3 HIIT
High-Intensity Interval Training (HIIT) is a workout method that involves short, intense bursts of exercise followed by brief recovery periods.
2.4. Shadowboxing With Weights
Have you ever tried workouts like shadowboxing with weights? This workout is a killer. Even in only 3 minutes, your shoulders and arms will be on fire. If you do it for 10 minutes. The fatigue will last for the rest of the day.
2.5 Hill Running
Joe Rogan recommended this workout to Wiz Khalifa. It's an intense workout where you run uphill, incorporating upper-body twists to increase speed. This is way harder than normal running.
2.6 Crossfit
2.7 Hiking
Hiking offers a refreshing escape into nature while providing a great workout for both body and mind. Whether you're tackling challenging trails or leisurely strolling through scenic landscapes, hiking engages your muscles, boosts cardiovascular health, and reduces stress. Plus, it's a wonderful opportunity to disconnect from technology and reconnect with the beauty of the great outdoors.
2.8 Shift Your Workout Focus to Strength or Endurance
Sometimes it's a good idea to shift your workout focus, such as from strength to endurance or from endurance to strength. Varying your training can prevent plateaus, challenge your body in new ways, and ensure balanced overall fitness. Whether you're aiming to build muscle mass or improve cardiovascular health, adjusting your workout emphasis periodically can help you achieve your fitness goals more effectively.
3. Reduce Your Workout Duration
How long do you usually work out? An hour? An hour and a half? 2 Hours or even more? Sometimes, this might feel like too much – maybe it doesn't quite fit with your lifestyle or your fitness goals.
Think about why you work out. If you aim to become a bodybuilder and compete in competitions, then yes, intense and lengthy training sessions are necessary. But if your goal is simply to improve your health and feel good, then you don't need to dedicate hours each day to exercise. Even just 30 minutes could be enough.
Perhaps you're busy and struggle to find time for a full hour-long workout each day. In that case, consider cutting your workout time in half. You can always extend it later when you feel more energetic or have more time to spare. You don't have to commit to an hour-long workout every single day. Exercise is about more than just building muscle – but it's also about feeling good.
4. Try a Few Minutes of Exercise
It may be just a bit of laziness. Try a few minutes of working out and see how you feel, if you still don't feel like working out, you can have a rest day, and if you feel motivated to work out, then you can kick off your workout.
5. Simply Take 'Rest Days' But That Doesn't Mean Doing Nothing
Perhaps, your body is sending the signal that you need to take a break. Taking a break from exercise can be beneficial for the recovery of both body and mind. However, we don't need to take a complete break to recover, we can go for a walk or do some low-physical-intensity activity. Moving our body helps recover our muscles faster than not doing anything.
Alternatively, you could take a break for a few days and see how you feel. If you've been working out for years. Chances are, you'll naturally start to miss your workouts and feel motivated to get back into your routine.
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