Welcome to this quick and efficient bodyweight cardio workout that makes for an excellent energy boost or warm up workout.
Do you ever feel so unmotivated that your body feels full of bricks, or heavy stones? Like any movement at all is a huge ask and the idea of completing a workout is outright laughable? Maybe it's because you've had a rough day, maybe you've sat for too long in front of a screen, or maybe you're even depressed or overwhelmed about life in general. Maybe your motivation to move is just at a low point (these things definitely fluctuate).
No matter why you're feeling sluggish, you know that exercise and working out can make you feel better, more optimistic and more energetic. It's not going to solve all of your problems but it's definitely going to better equip you to handle them in a healthy way. But how do you bridge that gap - actually take the steps to get yourself moving, when you're feeling really low or demotivated?
I find that sometimes, you really just have to jump in and fake it until you feel it. On low motivation or low mood days, just a little bit of light movement can make a huge difference. And it doesn't have to lead in to an intense HIIT or strength workout - sometimes it's just enough that you showed up and did what you could on that day. Celebrate every time you show up for yourself, even if you've fallen a bit short of your own expectations. Talk to yourself like you would talk to a friend that you love very much.
If you do decide to move on to something more intense, this short bodyweight cardio workout makes for a great total body warm up. If you don't decide to move onto something else afterwards, you still will have woken up all of your muscles, improved your blood flow and circulation, given your mind, heart and cardiovascular health a little boost, and improved your general range of motion and likelihood of keeping good posture (this is especially true if you use this workout as a break from your computer screen).
On the other hand, and with all of the above in consideration, sometimes you really just need an extra rest day, and there's nothing wrong with that. It should be completely guilt free, and you should try and enjoy it. Rest is an important part of working out and when you allow your body and mind rest and recovery time, completely guilt free, you're setting yourself up for a lifetime of easily sustained, low pressure, intuitive fitness. Sometimes you need to push through the sluggish feeling and show up for your workout, and other times it's better to indulge in some rest or light activity that makes you feel good. This cardio warm up workout can help you out on either of those kinds of days.
About this workout
This warm up cardio workout lightly targets all of the muscle groups and is a good start to a more intense routine. It also makes for a good mood/metabolism booster, all on its own, as a break from a sedentary day.
Extra Challenge: While you're doing this warm up, try and focus on keeping your self talk positive. You don't have to gaze lovingly at yourself in the mirror throughout the whole workout or anything, but at the very least, make sure that you have a zero tolerance policy for any negative talk about your body - the way it looks, the way it moves, or what it can or cannot do today. If you struggle with this, cancel out each negative thought with a simple echoed answer of "I showed up for myself. I am doing this".
Printable Cardio Warm Up Workout - 30 Seconds Each
Boxer Shuffle
Step Throughs
Overhead Stretch + Toe Touch
Side Lunge + Ventral Raise
Front Kick + Pull
3 Torso Twists + Knee
Pivot Squat
Runners
Squat + Toe Touch
Jumping Jacks
I hope you enjoyed this warm up! I hope that it leads you to many other happy "Workout Complete" screens and that maybe it can give you a boost on other days when you're not as motivated. PS I am actually wearing Workout Complete in this video :)
What do you do when you feel like you're in a motivational slump, or having trouble getting started or sticking to your routine? I'd love to hear what works for you guys!
As always, thank you for working out with me,
Kelli