It’s too cold/too dark/too late/too early – or maybe you just cannot be bothered. Sometimes working out is the last thing you want to do, and when motivation wanes you need some strategies to drag yourself out the door. David Wiener, Freeletics training specialist, reveals his favourite get-up-and-go tactics…

how to work out when you can't be bothered Men's Fitness UK

Good hydration keeps your body firing on all cylinders | ©Shutterstock

Stay Hydrated

Drink at least 500ml of water before you start to train. This removes that groggy or heavy feeling in the muscles which can slow you down and make you feel lethargic.

Your body has over 10 million biochemical reactions a second, which are reliant on adequate hydration, so it’s time to drink up and work out.

Tweak your Training

When you’re not in the mood to work out, going to the gym, doing your usual at-home workout, or running your normal route can all seem tedious.

To overcome monotony, make sure you regularly switch up your exercise regime to include different workouts. This will not only eliminate boredom, but keep your body guessing and accelerate results.

Using a fitness app like Freeletics, you’ll have access to thousands of workouts which can be done from the comfort of your home or at the gym. The app also recently launched Freeletics Mindset, a unique and holistic approach to getting and staying fit and healthy – both mentally and physically.

Drag Mates Into the Equation

Working out with friends means you’re less likely to skip your next training session. Training with a mate can also make exercise more enjoyable, motivating you to keep up the good work and giving you a chance to chew the fat while you burn it.

Put Your Kit On

Simply putting on your kit can drastically change your motivation, mindset and mood. If you’re tempted to miss a workout, pack your gym bag the night before, or if possible put your gym clothes on first thing.

If you look the part, there’s no reason not to exercise, even if it’s just for a little bit. Kit which makes you feel good can also help you to push yourself harder while you’re working out, so it could be time to invest in some gear you actually want to wear.

how to work out when you can't be bothered Men's Fitness UK

Playing music can elevate your mood and boost workout motivation | ©Getty Images

Turn Up the Music

Music is a powerful mood enhancer that can also push you harder while you’re working out. Upbeat, fast-paced tracks with inspiring lyrics can help to motivate you and put you in the mood to train, and frequently updating your playlist and adding new songs can also boost motivation.

Set Realistic Goals

Don’t let missing one workout be the catalyst for you to miss a whole week of training. Being realistic about what you want to achieve is key, because when you start seeing results, you’ll be inspired to work out more and as a result stay committed to your training plan.

There’s no harm in setting yourself a big goal, but break it down into smaller, micro goals so that you can celebrate your achievements and progress often.

David Wiener is a training and nutrition specialist at leading fitness app Freeletics, which offers hyper-personalised, AI-powered fitness and mindset coaching to build lasting habits and reach long-term health and fitness goals.