The ‘I don’t feel like working out’ plan

We’ve all been there – those days when we don’t “feel like it”. And with the silly season coming up, we might feel less motivated to get fit than usual. This is generally a busier-than-usual time, with family commitments, work functions, a long to-do list, and holidays just around the corner.

It’s important to acknowledge the feeling, but if you want to stay consistent with your fitness during this period, this article can help.

How to stay active when you lack fitness motivation

Exercise doesn’t have to be all or nothing. Some days, moving a little is better than not moving at all. Here are a few ways to redefine what “working out” can look like:

The 10‑minute movement rule

Commit to just 10 minutes of movement. You might find that once you start, you’ll keep going. But if 10 minutes is all you manage, that’s still a win. These small wins help build long-term workout consistency.

Even short bursts of exercise can improve energy and mental wellbeing, supporting long-term exercise motivation.

Move without “working out”

Exercise doesn’t have to feel like a workout. It can simply look like:

• a walk to your favourite café
• a dance around your living room to your favourite album, or
• playing a game with your kids.

You’re still moving and getting your body active, even if it doesn’t feel like formal exercise.

Stretching

Stretching is a textbook workout in disguise – and it’s also great for mobility. Even a short stretch routine can help you:

• loosen stiff joints
• increase blood circulation
• help with muscle recovery, and
• reduce stress.

And if you’re feeling up for a good stretch, why not join a Reformer Recovery class?

Mini circuits

Mini circuits are easy to fit in with a busy routine and feel mentally achievable on one of those “nay” days. The best part? You can modify the number of circuit reps to how you're feeling and to how much time you have on that day.

You can try this simple mini circuit:

• 5 squats.
• 5 push-ups.
• 5 sit-ups.

Short, repeatable movements make it easier to start and improve workout consistency over time. You might surprise yourself once you start.

Move while you wait

Use small moments throughout your day to sneak in movement. Here are some ideas:

• Brushing your teeth? Try some calf raises.
• How about throwing in some bodyweight squats while you wait for the kettle to boil?
• Ever thought about using your bench top for some push ups while you microwave your lunch?

Incorporating movement snacks into your day still benefits your body and mind, helping you learn how to stay active even on tough days.

Reset your mindset

Sometimes, motivation is less about the workout and more about how you think about it. Try these mindset shifts to improve your exercise motivation:

Replace “I have to” with “I get to” – Shifting the language can make exercise feel like a choice, not a chore.

Focus on how it feels – Pay attention to energy, mood, and stress levels. Often, you’ll notice an improvement even after a short session.

Celebrate showing up – Every time you start, you’re building workout consistency and reinforcing the habit.

If motivation to get fit is low, remind yourself of your “why”. The small steps you take today pay off over time.

Often, the hardest part is simply showing up: walking through the door, strapping on your shoes, or rolling out your mat.

Once you get started, momentum usually carries you further than you expect. This can help boost your fitness motivation, even on low‑energy days.

Getting support

Personal Training can help you stick to a plan, stay accountable, and make exercise feel achievable and enjoyable.

Explore Virgin Active’s Personal Training programs to create a routine that suits your schedule and goals – perfect for low-motivation days. Using a trainer is one of the best ways to maintain fitness motivation and workout consistency.