Try to include both short-term and long-term goals on your list. For instance, you might include, “Be able to do 50 sit-ups,” as well as, “Finish a marathon. ” Do not make your workout all about appearance. Looking good is as good a reason as any to work out. However, this has shortcomings as goal in and of itself. Losing weight will probably make you happier with your appearance, but your looks are a mixture of your weight, complexion, fashion, facial features, and other things that working out will not solve. If you’re working out just because you want to look like a supermodel, you’re probably going to get discouraged because your goals are only achievable for a very, very few. Avoid comparing yourself to other unrealistic goals. If you are 45, even if you got down to your high school weight you will not look 17 years old. “Looking good” is a vague goal, so it may be hard to measure. It can get discouraging if you do not feel you look better, even if maybe you do. Or if your appearance is due to a bad hair day rather than your waistline. Work up to big goals. If you haven’t exercised in months, don’t list something impossible (like you want to bench press over 200 pounds). You will be quickly discouraged if you set unattainable goals.

For example, if you think, “I should go for a run right now, but I don’t want to,” try reminding yourself of a goal, like, “I want to feel stronger and more confident, and running today will help me accomplish that. "

Quality running, walking or hiking shoes are important to be fitted properly to you, to prevent injuries and make your experience more pleasant. Cheap, ill fitting shoes will lead to issues like shin splints, foot issues, knee and back pain. It is OK to use what you have. Putting down money on athletic gear helps you commit to an activity. But that might not be affordable for you if you do not have the cash handy. Ask for loaner gear if necessary. Usually a gym, team, or organization will be happy to provide a new person with loaner gear to try before committing. For example, an ice hockey rec league may have some extra pads and skates available if asked. Workout gear can be expensive, so don’t try to buy it all at once if you don’t have the extra money. Just buy one or two pieces whenever you can, and keep your eye out for good sales. Try setting your workout gear on a chair or a table so it’s out in the open. That way, it will keep the idea of working out at the forefront of your mind.

Your rewards can be anything that you look forward to, from getting a smoothie or watching your favorite show after your workout to buying a new pair of shoes that you’ve been eyeing.

Talking to a friend can be really helpful for identifying the barriers that keep you from working out. Having to explain the reason you didn’t hit the gym will force you to really think about the underlying cause, whether it be due to self-doubt, stress, or feeling overwhelmed. A group fitness class can be a great way to find a supportive group of people who will motivate you to work out.

Songs at 140 bpm include “Womanizer” by Britney Spears, “Beat It” by Michael Jackson, “Mr. Jones” by Counting Crows, and “OMG” by Usher. Start listening to your playlist while you’re getting dressed to get you in the right frame of mind before your workout even starts.

When you are able to work out without feeling pressured, you might even find that you’re motivated to work out more often than your goal! In general, you should do 150 minutes of cardio a week, and add resistance training on at least 2 days of the week.

Some workouts will have both, like a well made Zumba workout or circuit training. Combining resistance training and cardio is a great way to do both at once. Jump squats, burpees, and mountain climbers can be added into your cardio routine. Crossfit and circuit training are other options. Depending on your level of fitness, it’s perfectly OK to start with just one type of exercise. You might want to start by just walking, or a 15 minute strength workout you found on YouTube. Aim for a well balanced workout, but start wherever works for you.

Working out doesn’t have to take a lot of time out of your day. Schedule 20 minutes into your day — 10 minutes for a high-intensity workout, and 10 minutes for a quick shower.

Fitness classes are also a great way to find a supportive community, and you get the benefit of a trainer who can critique your form. Look for fitness classes that combine cardio and resistance training. Circuit classes and Crossfit may be good options. Depending on your interests, you could try yoga classes, spin class, kickboxing, or dance lessons.

The next day, try to increase the number to 15 of each, and add in 10 squats.

If you need to, slow your pace during the workout so you can keep going and meet your goals.

After that, try telling yourself to just go outside and stretch, do your warm-up routine, or drive to the gym.

Even just a quick dance party in your living room a couple of times a day can help you get in better shape! Other examples of fun workouts might include Tai Chi, Zumba, parkour, or even joining an amateur sports team!

You might want to run one day, lift weights another, and go swimming on the weekends, for example.

One of your journal entries might read, “I finally beat my best time on running a mile! I feel excited and strong, but I think I can still go faster!”