I “Want” to Workout 🏋️
JustHereForInspiration
Posts: 9 Member
Hey! 👋
I want to workout, but tend to get distracted quickly & always find reasons to put it off. I know what you’re thinking, I must not really want it, right? I do, but I’ve never fully committed to exercising.
What are your suggestions for quick workouts that produce results? I’ve read about compound movements & it’s looking like that’s my best bet. I don’t need to lose any weight, but definitely need to tone up! Any wisdom you can send my way will be appreciated!
I want to workout, but tend to get distracted quickly & always find reasons to put it off. I know what you’re thinking, I must not really want it, right? I do, but I’ve never fully committed to exercising.
What are your suggestions for quick workouts that produce results? I’ve read about compound movements & it’s looking like that’s my best bet. I don’t need to lose any weight, but definitely need to tone up! Any wisdom you can send my way will be appreciated!
3
Replies
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Set an appointment on your calendar for as many days per week as you want to work out. Then just make sure to follow up just like it was a meeting at work or a dentist appointment or a date.
You just have to make it a habit. There's really no way around it. You will make it a priority as soon as you decide it is a priority. Otherwise it's just wishes.11 -
You are so right! I definitely need to make it a priority & hold myself accountable! Thanks for replying!1
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There is no “quick workouts that produce results” despite what clickbait would have you believe.
Sorry.
Like most of life, you reap the results of the effort you invest.
Instead of worrying about finding the perfect compound movement, and being frozen to inaction til you do, just find something you enjoy doing, and get off the sofa.
Walking is free (invest in good shoes!) and easy, no special training or equipment required.
When I finally “got off the sofa”, I started by doing one thing, which led to another, which led to another. Now I have lots of stuff I enjoy doing, and have a bucket list. I even tried flying trapeze classes last fall. I broke a toe, but I was darned proud of that broken toe and guess what? As a result, I took up lap swimming since walking was out for a short time and treated myself to some classes. Now I swim a mile several times a week.
If I’d waited for perfect everything, my butt would still be glued to the sofa.
You’re here for inspiration, but the best inspiration is inside of you.16 -
springlering62 wrote: »There is no “quick workouts that produce results” despite what clickbait would have you believe.
Sorry.
Like most of life, you reap the results of the effort you invest.
Instead of worrying about finding the perfect compound movement, and being frozen to inaction til you do, just find something you enjoy doing, and get off the sofa.
Walking is free (invest in good shoes!) and easy, no special training or equipment required.
When I finally “got off the sofa”, I started by doing one thing, which led to another, which led to another. Now I have lots of stuff I enjoy doing, and have a bucket list. I even tried flying trapeze classes last fall. I broke a toe, but I was darned proud of that broken toe and guess what? As a result, I took up lap swimming since walking was out for a short time and treated myself to some classes. Now I swim a mile several times a week.
If I’d waited for perfect everything, my butt would still be glued to the sofa.
You’re here for inspiration, but the best inspiration is inside of you.
I 100% agree with you about being frozen in inaction! OMGosh, that is the story of my life with exercise! I am not frozen on the couch though, my problem is saying “Yes” & committing to things that take precedence over working out. Thank you for replying! I will definitely put your advice to good use!
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I would second that notion of going for walks. Getting in to nature is so therapeutic. If you want to change it up a little to make it more challenging you could also try rucking, where you load some weight in a backpack or a weighted vest, and walk with that.
Alternatively, high incline treadmill walking is another way of getting a good workout in. It's low impact, and you sustain it for longer period than you would be able to with running, leading to a higher overall calorie burn. Anyone who says walking isn't a workout hasn't spent an hour on a 15% incline at 3mph. I was drenched by the end of it. The bonus effect of high incline treadmill walking is that your legs (especially the calves) tone up almost as a by product.
And finally on this walking theme, there's also another one of my personal go-to circuits. It involves kettlebell shuttle runs. It involves farmers carries and suitcase carries. It is one hell of a workout, that works, cardio, legs, shoulders, grip and core. I'll post the circuit in a separate reply below
Ultimately it's about picking one, or a few of these activities and turning it in to a habit, like something you have to do, like laundry, or meal prep etc, except as you make progress and start to feel better about yourself, it won't feel like a chore. You'll start to look forward to doing it, and miss it when you can't. See it as you're investing in yourself.
I wish you all the best with it. Don't hesitate to reach out if you have any questions.5 -
Kettlebell Shuttles Circuit
Use 2x kettlebells of equal weight
Over 20m distance [points A to B]
1 round =
A to B carrying both KB (Farmers carry)
B to A unloaded (jog/walk)
A to B unloaded (jog/walk)
B to A carrying one KB (suitcase carry right)
A to B unloaded (jog/walk)
B to A carrying one KB (suitcase carry left)
A to B unloaded (jog/walk)
B to A unloaded (jog/walk)
Do 10, 15, or 20 rounds.
10 rounds ~ 1 mile
15 rounds ~ 1.5 miles
20 rounds ~ 2 miles
Select a weight you can do at least 10 rounds with. When you can complete 20 rounds, increase the weight.3 -
StanDandyLiver wrote: »I would second that notion of going for walks. Getting in to nature is so therapeutic. If you want to change it up a little to make it more challenging you could also try rucking, where you load some weight in a backpack or a weighted vest, and walk with that.
Alternatively, high incline treadmill walking is another way of getting a good workout in. It's low impact, and you sustain it for longer period than you would be able to with running, leading to a higher overall calorie burn. Anyone who says walking isn't a workout hasn't spent an hour on a 15% incline at 3mph. I was drenched by the end of it. The bonus effect of high incline treadmill walking is that your legs (especially the calves) tone up almost as a by product.
And finally on this walking theme, there's also another one of my personal go-to circuits. It involves kettlebell shuttle runs. It involves farmers carries and suitcase carries. It is one hell of a workout, that works, cardio, legs, shoulders, grip and core. I'll post the circuit in a separate reply below
Ultimately it's about picking one, or a few of these activities and turning it in to a habit, like something you have to do, like laundry, or meal prep etc, except as you make progress and start to feel better about yourself, it won't feel like a chore. You'll start to look forward to doing it, and miss it when you can't. See it as you're investing in yourself.
I wish you all the best with it. Don't hesitate to reach out if you have any questions.
You’ve given me tons of great information. Thank you so much!2 -
My personal discovery about motivation: it gets much harder to get up and do something once you are comfortably on the couch ;-)
When I started running again after a break and only had times in the evenings, I found that the best way to ensure I stuck to my training plan was to change into my running clothes at work before driving home. And then never even going inside, but setting out for the run straight from my apartment's parking lot.
Another thing I sometimes do when I notice myself coming up with excuses to not go to the gym: I tell myself I don't have to do the entire workout with 3-5 sets per exercise, but just a quick training with one set each. Much easier to find the motivation to get started if you're only looking at 15-20 minutes instead of 60 minutes of workout in your future ;-)
Most of the time, once I'm changed and did the first round, I decide I might just as well do another set of each exercise - and usually end up doing the entire thing. And if not, then at least I did a bit, which is still better than nothing.
And of course, it helps if you find some exercise you enjoy (or at least don't hate). Even if some other workout would build more muscle or burn more calories - that doesn't help you if you don't do it; so it's better to find something less "productive" but more enjoyable that you stick with in the long run.7 -
Something that I think helps me a lot at times I'm feeling less motivated is when I get home from work (knowing I want to make sure I do something active that day) I just go ahead and change into my workout clothes. Ideally I'd then just go do my workout --- Generally speaking if I have something to do after work (go to dinner, errands, workout, etc.) I want to go straight to that after work --- like once I'm home and out of my work clothes sometimes I have a mental block that's just like, "I'm home, no more". Haha.
So immediately being prepared to go be active is helpful bc then I'm like, "Well I'm already ready...". I may still need to sit or lay down for a bit and decompress from work or something but since then I'm already dressed I just am more likely to go.
I would also suggest for you to think of ways you can incorporate more activity into your day without coding it as 'working out' or 'exercising'. Going for a walk in the neighborhood or park, going for a hike....getting into something like pickleball, rockclimbing, etc....some sport that many people play recreationally that can get you active. Pick something you actually enjoy so it's more likely you'll do it.
Honestly -- my intentional activity/'work outs' are really just running (bc I actually enjoy it - many don't so don't choose running as your cardio if it's a slog), hiking, walking, rock climbing. Anything else I do in the gym re: weight training is really exclusively to simply support my other physical activities.2 -
Circuits with compound movements, alternating between upper and lower to force your heart to work harder to shunt blood up then down.1
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JustHereForInspiration wrote: »Hey! 👋
I want to workout, but tend to get distracted quickly & always find reasons to put it off. I know what you’re thinking, I must not really want it, right? I do, but I’ve never fully committed to exercising.
What are your suggestions for quick workouts that produce results? I’ve read about compound movements & it’s looking like that’s my best bet. I don’t need to lose any weight, but definitely need to tone up! Any wisdom you can send my way will be appreciated!
Tell me to mind my own buisness but have you ever been checked for Adhd?
Getting distracted easily, putting things off even though you clearly want to do them because you've bothered to research them.1 -
StanDandyLiver wrote: »Kettlebell Shuttles Circuit
Use 2x kettlebells of equal weight
Over 20m distance [points A to B]
1 round =
A to B carrying both KB (Farmers carry)
B to A unloaded (jog/walk)
A to B unloaded (jog/walk)
B to A carrying one KB (suitcase carry right)
A to B unloaded (jog/walk)
B to A carrying one KB (suitcase carry left)
A to B unloaded (jog/walk)
B to A unloaded (jog/walk)
Do 10, 15, or 20 rounds.
10 rounds ~ 1 mile
15 rounds ~ 1.5 miles
20 rounds ~ 2 miles
Select a weight you can do at least 10 rounds with. When you can complete 20 rounds, increase the weight.
This sounds so fun!! What an awesome recommendation.2 -
I’m replying in the part for you to make it a habit.
The most important thing, and I can’t stress this enough is self-discipline.
You will not always have the motivation.
Start with a small/attainable goal. Exp: I will commit to doing at least a 30min workout 3x a week.
Once you do that for 2 weeks-a month, maybe up that goal to longer workouts or to 4-5x a week.
As I’ve seen others say: accountability is a big part. There will be days where you’re tired or had a bad day at work.
Self-Discipline > Motivation2 -
I struggle with the same issue, but I.have found lazy work outs. Arms, back, chest, core are easy to do in bed. Legs and butt are a bit more difficult. So have to push on those days. Just grab some dumbells and do it while your laying down after a bit it's easier to be motivated because you feel good.1
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Bro, start with something very small and scale it up to build your discipline. Why do you keep cutting off working out? I believe that in your case it's because you want very quick result with minimal effort. It will take up to a year to see results and you need a challenging routine.
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Thanks everyone!0
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It’s an inside job to get motivated to workout.
Once you decide to get serious about getting in better shape you’ll start working out and not before.4 -
I like the running coach programmes on my Garmin watch because I know I will run 4-5x per week and know beforehand when and what's planned. If the weather is not good or I'm away for the weekend I shuffle the training days around, but try to never skip a workout if possible. Now strength training is a different thing I've not found a solution for yet. I try to do a strength workout on days I'm not running, but it's not really working.2
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I.like workouts that combine cardio and strength, harder to get bored or distracted! On YouTube, there are plenty to choose from. Two of my favorites are CDornerfitness and Yvette Bachman. If you are motivated by live classes, CDornerfitness has them almost daily.2
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Sometimes joining a gym and getting a trainer helps. I have a handful of clients the don't really need me to instruct them much anymore, but because they PAY MONEY and HAVE AN APPOINTMENT, they come. Even though I've told them that they can do it on their own, they usually all respond that without me, they won't come to the gym. I've had a couple of clients now for 12 years.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
5 -
i use free videos in an app called FitOn. some are only 20 min.3
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I am not sure if you are able to do this... I used to have the same problem as you until I hired a personal trainer and started using fitness apps (in conjunction with MyFitnessPal). Keeping up with steps and calories burnt was a great help, a long with the professional guidance.3
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I link going to the gym with something I need to do ie I get off from my morning wfh job and need lunch so before I get lunch I drive past my gym and I'm dressed for it so I do that first then lunch then errands.3
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Join a class so you show up. When class finishes perhaps a classmate would be a workout buddy.1
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i use free videos in an app called FitOn. some are only 20 min.
Videos don't tell you if your form is wrong or if you're executing the exercise correctly. You'd be surprised at how many people do exercise incorrectly on their own who have been exercising for years.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 40 years and have studied kinesiology and nutrition 2 -
if you have trouble focusing, get a treadmill or an exercise bike and play games, post to forums or watch videos on your phone or TV while you work out. no getting dressed or having to find parking. my treadmill is a walking pad that can fit under my bed, and some exercise bikes fold to one third of their size when not in use.2
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Join a group training class. Almost any gym has them. The people are awesome and you'll make friends which will lead to accountability on the days when the tank is empty.1
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I have a suggestion based on personal experience: BODI subscription. I did their 21 Day Fix program and it toned my muscles very quickly. I easily went down a size. Even my hubby noticed that I was more shapely. I didn't do the entire workout each day. I would get tired after 25-30 minutes but those minutes were enough to make a difference. I couldn't maintain the program long term because of hip issues. There are a lot of squats and lunges in the program. I would definitely recommend it to others.1
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For me when I don’t feel like working out I tell myself just do 10 mins anyone can do 10 mins, once I get up I always end up doing more often times my full workout, also I find if I do my workout in the morning sometime before 10 I’m more likely to do it, as the day goes on things get in the way or I’m just tired and I am less likely to do it . You have to just treat it like something that needs to be done there are a lot of things we do that we don’t necessarily won’t to do,2
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I mean if you actually want to do something as simple as exercise you'll just do it.
You know what to do. Just stand by your word like you expect others to.0
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