Workouts to Do When You Don’t Want to Workout

No matter how you feel, there are always benefits to working out. Check out these easy workouts to do when you don’t feel like working out.


Exercising can help us feel energized, lower stress, increase endorphins and even boost our self-esteem. However, when you don’t feel like doing a workout it can be hard to summon the motivation you need to get started. Don’t worry though – following are some great workouts that will get your body moving without leaving you feeling overwhelmed. With just a few minutes of effort, you can find creative ways of exercising that will help make staying active an enjoyable part of your lifestyle.

These types of exercises are great for those who aren’t feeling up to a full-on workout or for those who simply want to start moving their bodies in different ways. Don’t hesitate to give any of these a try!

Bodyweight Workouts

With bodyweight workouts, you can still get a great workout without having to leave your house or go to a gym. These workouts use your own bodyweight as resistance, meaning you can tailor the exercises to your own fitness level. Bodyweight workouts can be high intensity, allowing you to burn a lot of calories in a short amount of time. Let’s take a look at some bodyweight exercises that you can do when you don’t feel like working out.


Squats are a fundamental lower body exercise, and one of the first exercises recommended for those just beginning their fitness journey. Squats primarily target the quadriceps, glutes, and calves—lending themselves to becoming part of an effective and balanced workout program.

Unlike deadlifts and other traditional gym-style exercises, bodyweight squats require no additional weight or equipment. You can perform bodyweight squats in any setting or environment with minimal floor space available.

Here are two basic squat variations you can do without weights for strength building:
-Basic Bodyweight Squat
This is the most basic squat you can do where body weight provides resistance as you move through a full range of motion squatting down until your thighs become parallel to the floor.
-Pulse Squat
Start in a basic squat position with feet shoulder-width apart, chest up and abs tight before coming down into a “mini” pulse squat position, which is lower than 90 degrees, before returning back up to the starting position—but not all the way—before repeating again. Practicing this movement will help increase overall hamstring mobility and strengthens your glutes for lifting heavier weights later down the road if desired.


Push-ups are an excellent exercise for building muscle and improving your overall strength and conditioning. They require nothing more than your own bodyweight, and can be performed anywhere you have a flat, comfortable surface. The standard push-up is performed with your hands directly beneath your shoulders and your body in a straight line from your head to toes. To begin, bend at the elbows until your chest is nearly touching the floor, then press back up to the starting position. Push-ups work all parts of the upper body, from shoulders to triceps and even core muscles when done correctly.

For beginners, it’s often helpful to perform wall or incline push-ups instead of full press ups until you build more upper body strength. These variations focus more on isolating specific muscle groups rather than working them together as with the classic push-up. Wall push-ups can be done by standing a foot or two away from a wall and pressing down against it with arms shoulder width apart. Incline push-ups involve placing your feet on an elevated surface such as a bench or coffee table while keeping arms close to the body in line with shoulders.

To increase the difficulty of traditional push-ups once you feel comfortable completing several repetitions without pause, try adding additional elements such as clapping between reps or increasing speed during sets for increased cardiovascular intensity. Explosive exercises like handstands and Plyo push ups are also great for building core strength, balance and agility quickly with only minimal equipment needed!


The lunge is a full-body exercise that works several major muscle groups including the quads, glutes and hamstrings. It can help increase muscle strength and flexibility while improving balance. For a traditional lunge, stand with your feet hip-width apart and take a giant step forward with your right foot. Lower your body toward the ground until your right thigh is parallel to the ground and then return to an upright position. You can do this exercise both unilaterally (with one leg) or bilaterally (switching from one to both legs). To add difficulty, place dumbbells in each hand or stand on a stability ball.

To get the most out of this exercise and remain safe, keep these tips in mind:

-Tighten your abdominal muscles by drawing them towards your spine throughout the exercise
-Engage your legs rather than relying on momentum to complete each repetition
-Bend your front knee so that it forms an approximate 90 degree angle with no fewer than 4 inches between knee and heel
-Keep weight evenly distributed between each leg while lunging
-Avoid arching or rounding in the lower back during the movement—maintain an upright posture throughout


Burpees are one of the most efficient and effective bodyweight exercises you can do when you don’t have access to gym equipment or don’t feel like working out. The movements needed to complete burpees engage multiple muscle groups at once; this makes them a great full-body workout that can help you gain strength and burn calories quickly.

Burpees involve a squat thrust movement with an optional pushup at the bottom of the exercise. To do a burpee, start by standing straight up and then crouching into an athletic stance with your feet shoulder-width apart and your toes pointed forward. From here, jump back into a plank position, do one push up (if desired), then bring your feet back towards your hands and jump up as high as possible before landing softly back in your athletic posture. This completes one repetition. You can vary the intensity according to how many reps you do, or switch it up to muscular endurance sets rather than just going for maximal height jumps.

The beauty of burpees is that there are various levels available depending on someone’s skill level – from beginner all the way to advanced athlete – giving everyone an opportunity to get in a good bodyweight workout when they don’t feel like heading out or driving to their gym. Burpees can help increase muscular strength, aerobic capacity, coordination, speed control and balance while also helping improve your posture due to their dynamic nature. As long as you make sure not to overdo it by jumping too high or machine-gunning many reps in quick succession, they’re a great addition to any fitness routine!


Plank is one of the most effective core exercises and can be done almost anytime and anywhere. It strengthens and tones your entire core, helping improve your balance, stability, and posture. Planks engage all the muscles in your body including your abs, back, glutes and legs. They also burn more calories than traditional sit-ups or crunches. This is due to the fact that your body uses more energy to remain in a static position than a dynamic one like sit-ups or crunches. Planks also help strengthen bones, improve balance and increase flexibility which can then lead to improved performance in other areas of fitness such as running and cycling.

When doing a plank exercise it is important to begin by finding the correct form. To do this you should have your feet together with all four corners of each foot on the ground – toes not curling under – hips at about knee level – arms outstretched – head in-line with spine (behind shoulders) – stomach tucked in slightly towards spine – eyes fixed straight ahead slightly ahead. Make sure everything from head to heels is completely straight throughout the exercise with no bending or swaying happening at any point as even slight changes can make huge differences in effectiveness of the exercise (and make it easier). Once you have found this form, hold it for as long as possible keeping everything tight including you abs, glutes, back muscles and neck while breathing normally throughout. Focus on using muscle tension instead of tensing up these areas like you would if you were doing a sit-up or crunch as this will tire out much quicker leading to an earlier end than desired: Ultimately aim for 30 seconds per plank instead of just 20 seconds when starting out but always stop when form starts losing accuracy so that injuries don’t occur down the track!

Resistance Band Workouts

Resistance bands are an easy and effective way to add strength and mobility training to your workouts. Not only are they lightweight, but they are also extremely versatile. From rehabilitation exercises to full body workouts, resistance bands can help you target any muscle group. In this article, we’ll explore some of the best resistance band workouts to help you stay active and healthy even when you don’t feel like working out.

Banded Squats

Banded squats are a great exercise if you don’t have access to gym equipment or don’t have time to go to the gym. Resistance band workouts can provide an effective workout while helping you build strength, muscle tone, and balance.

Banded squats are done by placing a resistance band around your legs just above your knees. Start with feet hip-distance apart and toes pointing slightly outward, angling in the same direction as your knees. Bend your knees, keeping them aligned over your feet, and stand up again to complete one rep. Be sure to keep your chest upright throughout the move and keep tension on the band while pressing both legs outward evenly to maintain equal tension throughout the entire set.

For heavier resistance, you can choose thicker bands or use two bands at once instead of one for more tension — just be sure that you are appropriately warmed up before hitting heavier sets otherwise you may risk injury! Lighter bands are also available for beginners or those who need less resistance for their fitness level.

As with any workout routine, be sure to warm up first with dynamic stretches and listen carefully to body cues in order to avoid injury. Bulk up those quads with a set of banded squats today!

Banded Push-ups

Banded push-ups are a type of push-up exercise that involves using a resistance band to help with positioning and force during the movement. This type of exercise is great for those who don’t want to hit the gym but still want to get in a good workout. The added assistance from the band helps target the chest and triceps, allowing you to really dial in on strengthening these muscles.

To perform a banded push-up, loop one side of your resistance band around something stable, like a post or tree. Place both hands shoulder width apart on the other end of the band just like when doing regular push-ups. Keeping your abdominals tight, drive through your palms and raise off the ground, extending your arms fully until you reach full extension at the top of the movement. Bend at your elbows as you lower back down and repeat for desired number or reps.

When it comes time for advanced progression, adding an elevated surface can create an even more intense challenge. Steps or weight plates work perfectly for this purpose; start with just one foot elevated and increase elevation as needed when form starts to suffer due to fatigue – no need to risk injury by executing poor form endlessly!

Banded Lunges

Banded lunges are a great exercise to add to your resistance band workout routine. This movement targets the lower body, specifically the glutes, quads, and hamstrings.

To perform banded lunges, begin by standing with your feet hip-width apart and a looped resistance band around the arches of both feet. Make sure the band is secure around the arch of your foot and that you can feel tension in it when you start your movement. Begin by stepping forward with one leg, lowering down into a lunge position. Make sure that your front knee does not pass over your ankle as you lower into the lunge and stop when both legs form 90-degree angles at each knee joint. Take two seconds to pause at the bottom before pushing back up through the front heel to stand back up at starting position. This completes one repetition (rep). Work up to doing 15 reps on each leg for 3 sets in total before taking a break between sets or switching legs.

Make sure to keep a straight spine throughout this movement; avoid any rounding of shoulders or over-arching of lower back – maintain good posture throughout! Additionally, keep your head looking forward rather than looking at either leg as you move from side-to-side.
Try adding this exercise into your weekly routine for an effective full body workout!

Banded Rows

Banded rows are a great way to target your upper back, shoulder, and bicep muscles using just resistance bands. To do a banded row correctly, begin standing with both feet hip-width apart and hold a resistance band in each hand. Maintaining a slight bend at the elbow and keeping your core engaged, pull back on both arms until they reach the side of your body. Squeeze the shoulder blades together before slowly releasing back to the starting position. Aim for 10-12 repetition of this exercise in 2-3 sets to begin.

Important cues for this exercise include: pulling from the elbows rather than biceps; maintaining good posture throughout with neutral spine; and avoiding any extra twists or jerks in order to maximize benefit from this workout. As you become more comfortable with executing this move, challenge yourself by adjusting the tension of the band or choosing a heavy duty option to further engage peripheral muscles; and try doing single arm rows rather than both arms for added difficulty and improved stability control. When performing any resistance band exercises, safety should be paramount – always secure your bands properly around sturdy objects such as columns or door knobs so as not to endanger yourself against accidental slippage during workout sessions.

Banded Pull-Aparts

Banded Pull-Aparts are a great exercise to work on shoulder, chest and arm strength, while also improving shoulder stability. This exercise can be done with light to medium resistance bands and can be performed from a standing or seated position. To perform this exercise, begin by attaching the resistance band at chest height or higher and hold the handles of the band with your hands slightly further than shoulder width apart. Keeping your arms extended, pull the resistance band apart until it is fully extended then return to the starting position slowly and with control. You can vary this exercise by using both angles; either out in front of you or up above you for a more intense workout. For an even greater challenge, try adding banded squats or lunges after each rep.

Cardio Workouts

Adding cardio to your workout routine has numerous benefits, including improving heart health, strengthening your muscles and bones, and even aiding with weight loss. When it comes to cardio workouts there are many different options. This section will discuss different types of cardio workouts that can be done when you don’t feel like hitting the gym.


Running is possibly the most efficient form of cardio exercise because it uses nearly every muscle in the body. Running can be challenging depending on speed, distance, and terrain, but is considered an ideal fitness activity due to its many health benefits. It promises a good cardiovascular workout while developing muscle strength and endurance. Interval training — alternating between high intensity and low intensity workouts — can increase cardiovascular efficiency and help to maximize the impact of each workout.

When running outdoors, it is essential to check the weather conditions in order to stay safe. Always wear bright clothing when running in low light areas like dawn or dusk, and factor weather into route planning so that you are dressed appropriately for any changes in temperature or precipitation along the way. For longer distances, choose trails that offer shade from direct sunlight and plan your route wisely so as not to tire yourself out too quickly.

No matter if it’s a short jog around the neighborhood or a 5-mile run through scenic countryside routes, chances are you will feel great afterward knowing that you invested your time into something healthy and rewarding for both mind and body!

Jumping Jacks

Jumping jacks are an easy exercise with a high intensity, making them a great choice for workouts when you don’t want to put in too much effort. This exercise is a low-impact workout that helps warm up your muscles and get your heart rate up.

To do a jumping jack, stand up straight with your legs shoulder-width apart and your arms down by your sides. Jumping both feet out to the side, pushing your arms above your head in a wide arc until they meet in front of you again as you simultaneously bring your feet together. In one motion, jump back to the starting position and repeat as rapidly as possible for 30 seconds or more. During each rep, be sure to keep the chest open and palms facing forward while sending energy through the entire body to maximize results.

With regular jumping jacks, it’s essential to keep moving at all times in order to get the most benefit out of this form of cardio exercise. If at any point during the workout you need to take it down a notch or stop completely due to fatigue or injuries, make sure that you do so without sacrificing any quality of form or repetition counts. The main goal is always safety first!

Jump Rope

Jump rope is one of the most effective cardio workouts you can do. It offers a low-impact workout that strengthens the heart and lungs, as well as improving your balance, coordination and agility. Jumping rope for just 10 minutes can burn up to 300 calories — more than any other popular high-impact exercise! Plus, it’s extremely portable since all you need is a jump rope, so it’s perfect for working out anywhere.

When using a jump rope for cardio workouts there are key things to keep in mind. First, start by learning how to do basic jumps with proper form — keeping the body light and relaxed while turning the rope with your wrists rather than your arms. It’s important to keep an eye on where you’re jumping in order to ensure safe techniques and accurate jumps. Once you learn the basics of proper form, you can move onto more advanced jumping techniques like double unders (rotating the rope twice under each jump), crossovers (crossing one foot over then back), or speed skips (rapidly rotating the rope while hopping on both feet).

Other than adjusting speed or intensity levels as necessary throughout your session, important factors such as duration and rest time should be taken seriously when jump roping for cardio workouts. You should aim at increasing duration up to 10-20 minutes at a time incrementally over time along with taking breaks throughout your workout if necessary for safety purposes or difficulty level adjustment. Jumping rope is an incredibly versatile tool that offers multiple benefits when done correctly and constantly challenged with new and interesting movements because it’s never too late to pick up a jump rope and give it a try – no matter when or where!

High Knees

High Knees is a great cardio exercise to help you get your heart rate up and burn some calories. It requires minimal resources, no equipment and can be done at home or outdoors. This exercise involves alternating running in place with one leg at a time, bringing your knee up towards your chest each time. Try to quickly alternate legs for periodic bursts of speed for better results.

To ensure proper form, it’s important that the back remains straight and arms remain bent throughout the exercise. To increase the intensity of this workout, try jumping onto a raised platform or surface such as stairs or an exercise bench. High Knees can also be combined with upper body exercises such as mountain climbers, front jumps and burpees which will help you engage more muscle groups and get even more out of the workout. This cardio exercise can easily be modified to fit different fitness levels so everyone can benefit from it, whether you’re a beginner or advanced runner.

Mountain Climbers

Mountain climbers are a great cardio workout that can be done anywhere, with only a few pieces of equipment required. This exercise targets the core, specifically the abdominals, hip flexors and lower back muscles. It can also help improve coordination, balance and agility. To perform mountain climbers, start in a push up position with hands directly beneath your shoulders and feet together behind you. Bring one knee forward toward your chest while maintaining an extended core; then quickly switch legs and bring the other knee forward while returning the first leg to its original position. Continue to alternate legs in quick succession for the duration of the exercise. To increase intensity, try performing mountain climbers more quickly or adding repetitions or sets as you get stronger and more comfortable with this movement.


In summary, when you don’t feel like going to the gym or exercising at home, it can be hard to know how to take the first step. Fortunately, there are lots of ways to do physical activity that can help invigorate, energize and motivate you. Whether with a partner or solo, outdoors, indoors or a combination of both, there is something for everyone. Find out what works best for you and make regular exercise part of your lifestyle. Making changes to your lifestyle and environment can also maximize the impact of physical fitness routines. Increasing physical activity keeps your body healthy and helps make the most of each workout session—so get ready for an amazing journey towards health!

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