A New Workout Routine To Try If You’re In A Rut

Winter time can be the hardest time of the year when it comes to working out and staying consistent. I recently found myself in a workout rut and it was messing with me mentally and physically. For me, working out has become so much more about the mental health benefits than the physical health benefits but I of course love seeing those gains! 

I know I can’t be the only one who feels that way. It seems as I get older and my mental health gets worse (thanks anxiety) I really rely on that simple act of movement to boost my mood and keep my anxious energy *somewhat* at bay. However, it doesn’t change the fact that I don’t really like exercising lol. It doesn’t make me happy while I’m doing it which makes it hard for me to stay consistent. Logical right? I’m sure everyone (for the most part) feels that way!

How to know if you’re in a workout rut

A rut – we’ve all been in one. Whether it’s in regards to working out, your social life, your energy, etc. You can be in a rut for so many reasons. I find that winter especially brings these feelings on because all I want to do is lay on the couch and eat. If it involves going outside I don’t want it. It has something to do with my anxiety but it has a lot to do with the cold, the lack of sun, and the feeling of stagnation that comes with winter and the end of the year.

So, this is how I know when I’m in a rut when it comes to my physical health. 

  • I find myself letting work out days slide if I’m feeling tired or unmotivated
  • There is no excitement when it comes to picking my workout
  • I start feeling unhappy with myself BECAUSE of the lack of working out 
  • I’m no longer trying during my workouts even if it’s easy for me
  • I think about working out all the time but I just *don’t* 

You might be thinking that I’m just lazy after that. I know you can’t be motivated all the time. I know some days will simply be hard but I have to push through anyways. Yes, I know that. However, for me, when I’m in a rut it’s not possible to push through. I literally stop caring all together. Deep down I definitely do care though because I’ll beat myself up but I do nothing about it which is a big sign TO ME that I’m in a rut and something needs to change!

Other signs you might be in a workout rut

Like anything, there are a lot of signs something might not be working for you anymore. It might not be the ones I mentioned above. So, here are some other signs that people experience when they are in a workout rut:

  • Counting down the minutes until it’s over
  • Hitting a plateau in your fitness journey
  • You make every excuse in the book to not workout
  • Setting yourself up for failure with too easy or too hard workouts
  • You have no energy
  • You are doing the same workout every time

Setting up a routine that works for you

I’ll be the first to admit that routines can be very powerful but also super suffocating. What I mean by that is – routines allow you to keep structure and balance in your life. But those same routines can cause you to feel trapped with no options. Simply, routines can be boring which is why a lot of people don’t like them. I personally find having a routine that is flexible and still allows me options is the best possible routine for me!

You have to make a decision on what works best for you.

Are you a morning or night workout person?

Do you like classes or hitting the gym?

Are you more comfortable at home or outside the home?

Do you need to switch up the type of activity often or can you stick to one thing?

Ask yourself those questions when building your routine! I’ll give you an example of what my workout routine looks like based on those questions:

  • I PREFER to workout at night but it’s not sustainable for me so I workout in the morning.
  • I like following along with classes as it takes the thought out of the workout
  • I’m not comfortable at home so that’s where I choose to workout
  • I need variety! Therefore, I switch to different types of workouts often

Easy peezy right?! 

My current workout routine

What I’m suggesting to those of you in a workout rut is to explore the world of fitness YouTube. First of all, it’s FREE. So if you don’t know if you’ll like something there is literally zero commitment. Second, there are so many amazing channels that offer great workouts from skilled trainers. It’s not just Nancy down the street filming herself doing yoga lol. Third, there is something for everyone!

Here are some of my all time favourite youtube channels for my at home workouts:

I tend to workout around 5 times a week! That’s the goal anyways haha. What I like about YouTube videos is I can pick whatever I want for my mood, energy level, etc. If I’m feeling extra tired one day I’ll do some slower paced workouts. If I’m super energetic I’ll throw on a 30 minute HIIT. This is a ZERO EXCUSE way for me to workout consistently.

I created a private YouTube folder on my account that is filled with the videos I enjoy doing or am interested in trying. I have a few favs that I tend to go back to but I try something new every week. If you wanted to get really fancy with it, you could even create separate folders for different types of workouts (legs, HIIT, yoga, abs, etc.). Totally up to you and how Type A you are lol. 

Here is an example of a one week workout plan I have. Keep in mind that things are allowed to change. Like I said, if you’re tired, take it easy. If you are sore, try a slower workout. At the end of the day even if you did 15 minutes vs. 30 or 40 you STILL DID IT. 

Monday: 30 minute upper body workout

Tuesday: 20 minute toned legs

Wednesday: 20 minute morning yoga

Thursday: 30 minute low impact cardio

Friday: 30 minute cardio dance

Weekend: usually some walking or stretching

Just remember: moving your body is the ONLY thing that matters. You can go for a walk, swim, ride your bike, do a home workout, take a Zumba class, or whatever you want!!! There is no right or wrong way to move your body. You are the only person who knows what feels right. Stay consistent and don’t beat yourself up for missing a day or a week or a month. 

You got this girl! Do it for your mental health. 

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Let’s chat!

What is your fav way to move your body?

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