If you hate exercising with a burning passion, you're not alone. According to a 2021 poll conducted by the fitness and nutrition coaching brand Freeletics, half of Americans don't work out as much as they'd like to because they simply don't enjoy it. If you're one of these people but still want to up your fitness goals in 2025, we have good news: There are things you can do to get yourself to exercise more each day -- even if you have to trick yourself.
1. Begin with a seated, low-impact workout
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If you can't seem to motivate yourself to go for a walk after work, you can exercise from the comfort of your own kitchen chair. In fact, as the NHS points out, there are several low-impact seated exercises that are good for mobility and strength. These can include hip marching and upper body twists. All you need is your feet flat on the ground and some comfortable clothes.
If you're not feeling enough burn, incorporate home hand weights into your seated exercise. Harvard says a person weighing 155 pounds can burn over 100 calories by lifting weights for just 30 minutes. You'll still burn calories even if you're watching TV simultaneously.
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2. Pay for a class and put money on the line
You may be able to trick yourself into working out by paying in advance. More formally, this is known as giving yourself a financial incentive. A 2016 study in Annals of Internal Medicine found that loss-based financial incentives — like paying upfront for classes — motivate people to work out. In fact, the threat of losing money is even more motivating than being paid to work out!
Consider signing up for a monthly membership or paying for Pilates or yoga classes that can't be canceled at the last minute. You may be surprised at how willing you are to get moving when your hard-earned cash is on the line. If you're trying a new exercise for the first time, remember that many studios have new customer discounts that allow you to mitigate your initial expense.
3. Try one new type of workout each month
If you think you just don't like working out, consider trying a type of exercise you've never tried before. You can even begin with free classes on YouTube until you find something you like. There are also workout apps like Apple Fitness Plus (for iOS users) or Nike Training Club (for everyone) that have a wide variety of guided workouts available at various lengths and difficulty levels.
Many fitness studios for dance, Pilates, yoga and lifting also have drop-in prices that let you test-drive a workout before you decide if it's right for you. If you're on a budget, there are also free ways to stay active with a new type of workout. Switch between hiking, free yoga videos and workouts that leverage your own body weight. Affordable equipment like jump ropes and resistance bands can be used in many different ways to vary your workout.
4. Turn your workout into a game
Try turning your workouts into a game. It's harder to hate exercise when you know there's a reward waiting at the finish line. If you work out three times a week, give yourself a trip to the bookstore, movie theater or your favorite pizza place on Sunday. Allow yourself an extra hour of TV at night if you go on a hike. Create short- and long-term goals and track them on a calendar to remind you what you're working toward.
A 2024 study published by the National Institutes of Health (NIH) found that giving yourself points for physical activity and receiving a reward at the end of the week can lead to long-term habit changes and increased exercise. Setting milestones and rewards lets you trick yourself into thinking you're just winning a competition, while you're really moving your body into better shape.
5. Work on your feet
Having an office job can make it hard to get in a lot of movement. You log in for the day and before you know it, your butt is numb and your legs aren't getting a lot of circulation. Standing desks allow you to change that, especially for remote workers. These desks can typically be adjusted for your height, and you can even put a walking pad beneath them so you're able to stroll while you scroll.
If you work in an office and can't get a new desk, there are still ways to increase your steps. The next time you get a call on your cell phone, take a few laps around the building instead of sitting still. And, of course, there is the age-old advice to take the stairs instead of the elevator. Any increase in your steps throughout the day may add up faster than you'd think.
6. Change your scenery
Instead of thinking of your workout as a workout, think of it as a new adventure. Maybe there's a new lakefront trail you've been meaning to check out or a cute neighborhood you enjoy strolling through. Thinking of your steps as a means to take cool photographs or get to a new coffee shop could make movement feel less daunting.
Get into the water for some low-impact movement that also serves up a view. You never know what kind of wildlife or natural beauty you'll stumble upon. Kayaking and stand-up paddleboarding are great ways to build upper body strength at your own speed. You can burn over 300 calories in just one hour of paddle boarding, which also strengthens your core and balance. Plus, if you get weary, you can always sit down for a bit and continue your arm workout by paddling away.
7. Find an accountability partner
Being held accountable makes us more likely to follow through with exercise. Whether you're aiming for a step count or a specific number of workouts, consider finding a buddy or accountability app to keep you motivated.
A 2020 study in the Journal of Medical Internet Research found that feeling accountable for working out and healthy eating habits made people more likely to maintain those behaviors. The study also found that getting feedback, even from an app, about their progress motivated people to keep exercising. If you feel like you can't get out of bed to work out in the morning, try a virtual or real-life coach to keep you on track!
The bottom line
You don't have to be a gym rat to get fit. You can start at home with low-impact workouts and slowly work your way outdoors to try something new. When you start to make a fitness goal in January, keep the following tips in mind:
- Chair exercises can build upper body strength and core muscles.
- Paying for classes in advance will motivate you to show up.
- Trying new workouts may help you find something fun.
- Turning exercise into a game is a great way to make fitness enjoyable.
- Standing while you work can combat lethargy and increase steps.
- Changing the scenery turns walking into a new adventure.
- Finding an accountability partner — even if it's an app — will increase your chances of getting fit.
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