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    Jan 8, 2015

    15 Easy Tips For Never Skipping Another Workout

    Because that post-workout selfie isn't going to take itself.

    1. Turn a favorite leisure activity into your workout of choice.

    2. Do a partner workout with a fitter friend.

    3. Use an app like Workout Plan to schedule workouts and reminders.


    Making specific plans to exercise — that is, committing to the how, when, and where — will help you stick to the commitment. Michelle Kerulis, director of sport and health psychology at Adler University in Chicago, advises people to write their workouts in a calendar and "keep that appointment as if you’re keeping a meeting for work."

    Workout Plan allows you to plan exercise in advance, log progress, and make notes, and then sends you notifications about upcoming workouts.

    4. Reward yourself for completing those scheduled workouts.


    Research has shown that certain kinds of rewards systems increase motivation. Decide what to give yourself for different milestones: a 30-minute massage after two weeks of consistent exercise, a one-hour massage after one month, and after six months? Spa day!

    Co-founder of Cressey Sports Performance Tony Gentilcore says that rewards "can have a profound effect on keeping people motivated towards a goal." He recommends non-food-related rewards, like a new outfit or a trip. "I've heard of people rewarding themselves with a weekend getaway. Rewards work; there's no denying that."

    5. Replace long, tedious hours of cardio with short, high-intensity workouts.

    Research has shown that short periods of intense exercise are just as effective — and sometimes more effective — than traditional endurance training (like cycling at moderate effort for an hour and a half or two hours).

    Try these nine total-body workouts you can do in about 20 minutes, and nine running workouts that take a half-hour or less.

    6. Use Fitocracy to track your progress.


    There's basically no exercise or workout you can't log using Fitocracy, which has a pile of other features like pre-made workouts, achievements to unlock, and more.

    Research on the effects of self-monitoring (by way of an online log or written diary) on weight loss efforts shows that subjects who recorded their workouts exercised more often and had fewer difficulties with exercise.

    7. Smash the scale. There are better ways to measure fitness.

    NBC / Via

    Say buh-bye to weigh-ins and instead pay attention to how energetic you feel, whether you're crushing and enjoying workouts, and how you feel in your favorite outfit. In the market for a health and wellness-related resolution that has nothing to do with weight loss? Here you go.

    Kerulis points out that a disappointing weigh-in could mean that "the person becomes discouraged, and that can result in a downward spiral that could lead to giving up on exercise plan."

    8. Get inspired by Instagram and Pinterest.

    9. Celebrate yourself mid-workout.

    If you've ever noticed a connection between how good you feel about yourself and how good you feel about kicking ass in a workout, that's because positive self-talk — that is, saying or thinking affirming and encouraging statements to yourself about you — does in fact improve self-confidence and exercise performance.

    One study showed that saying motivational phrases (like "I can," I'm strong," and "I've got it") to yourself while training makes you feel more capable and improves your performance.

    10. Rest and recover. Trying to work out while exhausted is a motivation-killer.

    Not only does it feel miserable to push through a workout when you're not well-rested, sleep and well-planned recovery are crucial to working out and increasing fitness.

    If you notice that you're persistently fatigued or extra sore, not making it through workouts, or fighting off a cold that never seems to go away, your body might be telling you that you haven't been taking enough rest and you need to chill.

    11. Game-ify fitness with an app and then crush your opponents. / Via

    Fitocracy allows users to compete, challenge, and cheer each other on. Sure, according to research, there's a good chance that head-to-head competition will help you perform better.

    But more importantly: BRAGGING RIGHTS.

    12. Use missed workouts as opportunities for rest or active recovery.

    13. See yourself as an exerciser.

    14. Don't focus on how much the very beginning of a workout sucks.

    15. Run to music that matches the workout you're doing, right down to the tempo.


    Research shows that listening to music while you exercise can distract you from discomfort and fatigue. It can also improve your mood, help your endurance, and make you feel like you're not working as hard.

    Apps like RockMyRun and Songza allow you to create or select from pre-made playlists that provide just the right songs for the kind of workout you're doing — search by beats per minute or genre, or play songs that match your pace or cadence.

    And now you're a boss. Go get 'em!

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