Man, Board, Drawing, Muscles, Strong

More than likely, as a result of this Coronavirus lockdown, your motivation to workout at home is less than your motivation to workout at the gym. At home you get distracted, others interrupt you, a program on TV takes away your attention. And there are many different commotions that get in the way.

How do you avoid these disruptions? How can you motivate yourself to workout regularly and correctly?

The important question to ask yourself is, How badly do you need to achieve your health and fitness goal?

How to motivate yourself to workout is simple. Answer that question. Think about it with concentrated intensity. See the goal that you wish to achieve in your head, and reiterate your goal and, more importantly, reiterate the main reason you want to attain that goal.

What’s the WHY you want to be fit and healthy.

What do you want to be healthy and fit for?

The WHY possesses all the power to go after your goal until it is achieved – even if you’re working from home in this lockdown situation.

How much you would like your goal determines the strength of your own motivation.

It is that strength that will steadfastly motivate and drive you to fulfil your goal irrespective of any challenges, setbacks, oppositions, confrontations, distractions, interruptions, diversions, or anything else.

How to stay motivated will not be an issue anymore!

I recall a friend who set himself a target that he felt extremely excited about. He spoke for days on end about that goal; what it meant to him and how he really wanted to attain it within six months at the most.

A few months later, my friend Bill, took me aside. I could see he was feeling miserable and despondent. He went on to tell me how disappointed he was that his goal had not materialised.

“Goal! Was my honest answer. I had forgotten all about it. It was not what Bill wanted to hear.

“You know, my objective to get a toned, sculptured beach body,” Bill reminded me, with a profound sense of frustration and defeat echoing from his voice.

“Oh that. All of us figured you changed your mind since we do not see you going to the gym anymore,” I replied, perhaps a little sarcastically.

So, what happened here? Where is his motivation?

Initially, Bill was excited about his new objective of obtaining a firm and toned beach body as he put it. He was filled with motivation and determination to attain that goal. “I will get it no matter what,” where his last words to me. Hmmm.

He consistently went to the gym four to five days per week. He took his protein shakes, his supplements, and always asked personal trainers’ questions about his training schedule and routine.

He was pleased with his progress.

By the next month, though, he started to go to the gym twice a week, and half-way through that third month it trickled to once a week.

His dilemma was he couldn’t understand why his motivation to visit the gum and workout had dwindled to once per week halfway through the third month.

“In the beginning, I was so filled with motivation and enthusiasm. I felt nothing could stop me,” he explained, feeling so confused.

So what went wrong? Where did his incredible and unstoppable motivation go?

After careful evaluation, it came to light that Bill had lost his burst of inspiration because he was not really passionate about being toned.

He really didn’t care too much about getting that beach body. In fact, he used to laugh at the beach-bodied people whenever he seen one on vacation.

Interesting point, huh? See where this is going?

His goal was merely a passing’wish’.

In other words, he did not need to be toned badly enough. If he did, if he felt passionate, he would have continued his workout regimen no matter what challenges he faced.

Bill was torn between two thoughts.

The first said,”Yeah, I’d love to have a toned shore body.” But his contradictory second thought argued,”Sure, but you could get along in life without it. You laugh at people that have a perfectly toned beach body, now you want one?

His contradictory thought had the upper hand.

You see, Bill would have’liked’ the toned body, but he didn’t turn that wish into a good aim.

The toned body idea remained just that, an idea or a wish. Therefore, his once powerful motivation had weakened until it was there no longer.

If he’d turned it into a target, a solid goal, he would have sought after it. He would have been motivated to pursue this goal irrespective of how tired or how active he was.

After all, it was his goal. And goals are meant to be achieved.

Passion ignites the driveway from deep within to keep the motivation to reach all kinds of goals.

Passion provides the fuel to keep you in a highly motivated frame of mind.

As soon as you find out what you are passionate about, once you learn the WHY you want to be healthy and fit for, the way to motivate yourself to work out will become a simple matter of getting up and getting started no matter what.

Your motivation to remain persistent regardless of any setbacks and obstacles will be unstoppably strong.

Now, in this lockdown situation we are all facing, I’ve included below 10 effective ways you can take advantage of to motivate yourself to work out – in time, your motivation will increase in momentum regardless of any distractions or interruptions.

Motivation fuels you to take consistent daily action to achieve and live your goal.

The 10 powerful ways on how to remain motivated are listed below. All you have to do is alter your strategy:

  1. Plan your health and fitness goal once again

Now that you’re in lockdown mode, simply having a goal will not mean you can achieve it. Your mind is too focused on this interruption of you going into the gym. By being frustrated and continually asking yourself,”How do I stay motivated with these interruptions around me? How do I stay motivated without being surrounded by others who are also exercising?” And an array of other similar questions, you will inevitably head towards the wrong direction.

As we saw with Bill, you will need to have a very clear and concise goal with no conflicts.

Simply wishing to have a certain type of body will not help.

Simply wishing to lose weight will not help.

Simply wishing to jog the marathon will not help.

Working out has a lot more to do with an emotion of attaining complete and all round fitness.

That’s a great goal to strive for; at least for now as you are working out at home rather than in the gym.

So what workout routine plan can you follow in your home? Jumping Jacks, Planks, Tricep Dips using a stable chair? Think about it and come up with a plan. It does not need to be written in stone; fix it as time goes by until you finally come up with a plan you’ll be happy about.

You may face ‘at-home-distractions’. Arrange with the people surrounding you a time of no interruptions while you workout. Ask them to honor your workout time.

  1. Focus on the emotion of exercising, rather than on just working out

A powerful way to stay motivated to workout is by focusing on the emotion and happiness that exercising will bring.

Endure the discomfort of working out at home by seeing the end result; by recalling the WHY you’re working out for in the first location.

And an even more powerful emotion booster is to look in the mirror after the workout.

See and feel how great you look. This is a great motivation booster.

  1. Reward yourself:

When you used to work out in the fitness center, did you reward yourself for having such a great workout? Otherwise, you should’ve.

Now that you’re exercising from home, it is even more important to reward yourself after each and every exercise.

Come up with a list of rewards.

Pamper yourself.


As we mentioned in step one, planning is vital. Now, sticking to the last plan is crucial to your fitness success.

Allow discipline to motivate yourself to workout.

Permit the big WHY to be your powerful’chatter in your shoulder’; that urges you to remain motivated. This’chatter in your shoulder’ guides you on how to stay motivated during your workout.

And throughout the lockdown.

  1. Quality over quantity

This is essential. Just because you’re at home and not in a gym doesn’t mean that the quality of your workout should endure.

Do not compromise and settle for less.

Do not jeopardise what you have already gained.

True you might need to adjust your house workout. True how to motivate yourself to workout might be an issue (at first). True the level of your workout might take a slight knock.

If that is so, find a way around this to recover as much quality as you can from every workout session, and carry out each session with total determination and dedication.

  1. Establish yourself workout at home landmarks

Chunk your final goal into small achievable milestones. You may do this every week, if you like. If, in the gym, your aim was to do 100 pushups and you find it hard to do this at home for whatever reason, chunk down that to achievable milestones by doing the sum that can do at home and scale up to 100.

Start off with baby steps to find out what you can and can’t do and increase it incrementally.

This will certainly keep you motivated.

  1. Get yourself a workout friend

The way to remain motivated consistently may still be a battle every so often. If that happens to you consider finding a workout friend; someone who’ll work out with you, and a person who will help you maintain your motivation – and you are able to encourage and inspire him, too.

What a wonderful win-win exchange.


If finding a workout buddy is a challenge for you, or that individual cannot be there for you as often as you like (even on Facetime), enlist your other workout buddy: Your music playlist.

For many, listening to audio can powerfully motivate them to workout.

Are you one of them?

If not, consider that method.

You may be pleasantly surprised how listening to your favorite music can power you up; where you will be motivated and where you can stay motivated to work out.

And for a few, they work out even longer and more intensely as they’re powered by the loud beats of songs they love.

  1. A fantastic distraction you will enjoy

As we wrap this up, here is a specific diversion I believe you will like. Perform all or part of your workout while watching your favourite TV program.

This is going to be a pleasant diversion that will take your mind off the unpleasantness of working out at home rather than in the gym.

It could be a fantastic distraction if your cardio routine is’boring’ at home. This distraction will override that boredom, don’t you think?

  1. Celebrate!

Make it a point to celebrate your achievement. You could celebrate every workout conclusion. You could celebrate reaching every landmark. You could celebrate every week of dedicated exercising.

Celebrate that you’re actually exercising at home in the first place and didn’t quit now that the gyms being closed.

Come up with a list of celebratory reasons, and revel in every celebration.

There you have it. Those were 10 powerful ways to motivate yourself to workout and how to stay motivated during this lockdown.

Let me finish off with a quote from Zig Ziglar: People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.

Leave a Reply

Your email address will not be published. Required fields are marked *