Correct me if I am wrong, but I believe many of us know that exercising at least sometimes brings a lot of benefits that include not only our appearance but also makes us feel better, helps us forget about all our problems and maybe even motivates us to eat healthier. However, I am pretty sure many of us also just can’t bring ourselves to step into a gym or start running or do whatever sport we have in mind.
Luckily (or not), we are not alone. One Reddit user started a thread asking people online to share their fitness hacks that they have personally discovered that are absolutely game changers. So, folks, if you struggle to start working out or actually enjoy it - scroll on through to find out more, complete with an interview with Joey Thurman, fitness/nutrition expert and Gina Harney, women’s fitness specialist who shared even more useful tips!
More info: Reddit
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“Forget about that daunting ‘one-hour workout’ myth. Who’s got time for that anyway?” shared Joey Thurman with Bored Panda. “You’re living in the 21st century, not on a deserted island with nothing but time and coconuts.”
“Here’s the game plan: Sneak in a quick 10-minute arm blast between those never-ending phone calls in your home office,” he emphasized. “Think of it as a secret mission to save the world, one bicep curl at a time. Then, during lunch, drop a 5-minute squat challenge like it’s hot. Aim for sets of 20-30, and pretend you’re dodging laser beams or squashing tiny monsters under your feet. Fun, right?”
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“But wait, there’s more! Don’t just park yourself in one spot all day. Take three separate 10-15 minute walks,” he added. “Imagine each walk is a mini adventure. Maybe you’re exploring the jungle (a.k.a. your neighborhood), discovering new lands (the park down the street), or simply enjoying the great outdoors with all its wonders (squirrels included).”
“So, there you have it.” Joey emphasized that exercise doesn’t have to be a chore or a bore - break it up, make it fun, and before you know it, you’ve nailed your fitness goals without even realizing it. “Time to turn your day into an action-packed adventure, one mini-workout at a time.”
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Now, we asked Joey to share a few misconceptions about working out that he has encountered - “Myth Buster Alert: ‘No pain, no gain’ is about as outdated as flip phones,” he pointed out. “Thinking exercise needs to hurt is a one-way ticket to Ouch Town, and trust me, you don’t want a season pass.”
Moreover, he emphasized that muscle soreness is NOT the VIP badge of a good workout. “Can I say that louder for the people in the back? Just because you’re not walking around like a penguin after leg day doesn’t mean you haven’t done your body a solid.”
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“Crush It, Not Smash It: Not every workout needs to be an epic saga of you versus the gym equipment. Sometimes, just moving enough to not merge with your couch is golden.”
Joey summarized saying that your fitness journey doesn’t have to be a blockbuster action movie with high stakes and dramatic outcomes. “Think of it more like a delightful sitcom—some ups, some downs, but always moving forward, one chuckle (or step) at a time.”
“Aim for progress, not perfection, and remember, a little movement goes a long way towards your goals.”
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Finally, different opinions and misconceptions sometimes may discourage us from engaging in regular exercising or even starting this journey. Luckily, Joey listed a few things that can help you easily flip the script on exercise!
Firstly, he pointed out that it’s important to shift that mindset. “Viewing exercise as a chore is like thinking of chocolate as just another vegetable. It’s not something you ‘have to do’; it’s a privilege, a celebration of what your body can do! Exercise is like being given the keys to a sports car every day—why wouldn’t you take it for a joyride?”
“Inside Out Fitness: Remember, the main event is happening on the inside.” He then explained that we're talking heart health, brain boosts, and stress busts. “The physical changes? Those are just the encore, the cherry on top of a well-being sundae.”
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Another thing that it’s important to keep in mind is to think of exercise as investing in your personal stock. “It’s like putting away time in a high-interest savings account. The more you put in, the more you get to enjoy later, with interest, with your family and friends.”
He finished by saying that we should start thinking of exercise as the ultimate form of self-care, a daily holiday, or a personal party you’re always invited to. “It’s not about what you ‘have to do’—it’s about embracing the joy and the journey of what you ‘GET to do’!”
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So, guys - don’t forget to check out Joey Thurman’s book “The Minimum Method” and his free workout app FunFitnessBros!
Also, visit his Instagram, Facebook, TikTok and YouTube pages, where you can find plenty of motivations, exercises and lots of useful information for your fitness journey!
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Moreover, Bored Panda contacted Gina Harney, who is a personal trainer, women’s fitness specialist, PN nutrition coach and blogger.
“I think that it's important to remember that consistency isn't about intensity,” she shared. “All movement counts, and a little bit of movement every day is much better than skipping your workout for days at a time because you're too sore, or you feel like it needs to be long or intense to count.”
Gina added that she tries to add in little bits of movement where she can, whether it’s gardening, walking her dog, walking on the walking pad during long calls, or dance parties with the kids!
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We also were curious to learn about the most common misconceptions about working out and Gina shared - that there’s one ideal way to work out. She emphasized that there are so many types of workouts out there and the best one for you is something that you enjoy and that you'll do consistently.
“I also think it's common to think that a workout will outdo your lifestyle, when in reality, the 23 hours each day that you're not at the gym are even more important than your workout,” she pointed out. “How are you spending your time? How's sleep? Stress? Overall movement? Nutrition? All of these things make a significant impact when it comes to achieving health or wellness goals.”
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Gina also noted that it's easy to feel overwhelmed when you focus on workouts you don't enjoy, but you feel like you *should* be doing. “If you hate running, don't force yourself to run. Take a dance class, spin class, go for a hike, or do something you enjoy instead!”
She shared that it’s so much easier to be consistent when you actually enjoy what you are doing! “It's also easy to do too much too quickly. Ask yourself if your current routine is something you'd want to maintain forever. If the answer is no, it might be a good time to scale back or find something that you look forward to each day.”
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Finally - don’t forget to check out Gina’s blog The Fitnessista where she shares healthy recipes and workouts!
And coming back to exercise hacks - upvote your favorites and share in the comments your working out game changers! Don’t forget - it’s never too late to start working out!
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I have a show I only watch while I'm at the gym. So if I want to watch an episode of Supernatural, I have to go workout. And it also is an easy timer for me to make sure I work out for at least 40-45 minutes.M60. I quit the gym and got a dog. I walk/jog/trot for 3 to 5 miles per day. Outside exercise is the best.
Three days a week I go for a longer walk. One day I go fast on a flat trail. And two days a week I do intense hills with a twist: Do the uphills going backwards or sideways. That is my leg day. Then walk fast on the flats and take my time on the down hill sections. Two days per week I do to the dog park and stand around so the dog can play with other dogs. And I chat with the humans.
When there is yard work I trade out the long walks for yard work. Raking, sawing, clipping, chopping, etc for the upper body work out. I have 3 acres of orchard to tend so this works out if I use all hand tools.
The only thing left now is to train this dog to attract single women my age. If I could get this dog to give me an opening with that woman in the purple coat I could be happy forever! /humor, or wishful thinking.Did you know you don't have to do burpees to get fit? I didn't but now I do, I'm a much happier person. f**k burpees.S****y workouts. Instead of skipping the gym entirely on the days you're not motivated, allow yourself to go there and do whatever you enjoy the most. Even if it doesn't align with your workout program. This will help you maintain momentum.I hate running but I enjoy walking on an incline on the treadmill
I have to spend a little more time on it but that's ok.Get a dog! When I lived overseas staying in shape was easier...lots of walking, more affordable gym memberships, stairs....
Here in the states I take 10 steps to my car and 10 steps inside. Getting a dog (the best guy having the hardest time at the humane society) costs less than the gym per month (don't math me on that), everything I own is covered in hair, and I take him for a walk at 730 every morning. we usually end up jogging a bit, working our way up to a 5k and beyond.
Literally just needed a reason to leave my house and now I also get to fall in love all over again.
He farted while I was writing this and I had to leave the room. Its all about movement.You can’t out run a bad diet is the number one rule I live by.Fun. If it’s fun, you’ll keep coming back. This is why I joined a climbing gym.I always burned myself out when getting into a routine. Going slow and making incremental adjustments over time really is keeping me from hating it!Well, I've discovered that vigorously dancing around my living room pretending I'm in a music video burns just as many calories as a gym session. Plus, I get to practice my award-winning air guitar skills at the same time! Who needs a treadmill when you've got imaginary crowds cheering you on?Paying a ridiculous amount for group fitness classes to ensure my dumb a*s works out.Couch to 5K program. Lifelong couch potato, but got to start working from home during the pandemic, started running with my dad. Now I can run a 5K during my lunch breaks. I sleep better, my digestion improves (I believe I had GERD, because I was always waking up in the middle of the night wanting to throw up), and I had a general improvement in my mental and physical health.Mine is like, they say dress for the job you want. But I also use this for the body you want. I try to usually dress in workout clothes like my sweats or gym shirts or shorts. It usually puts me in the frame of mind to workout or wanna workout. Reminds me to actually get my workout in when I don't want too.Work from home only trick:
I used to try to wake up earlier to workout and failed miserably. I'm not a morning person. However, I can wake up 30-45' earlier if the prize is a cup of coffee, a quiet room (the two kids will wake up shortly) and start my work routine: e-mail checking, prepare for the day...
Now I created a 30'-45' buffer to take a break from work sometime later that day. And I use it to workout. When you've been working non-stop for 3-4 hours, your body will crave the workout, because it is a way to stop working. So now I workout nearly every weekday. Hope it helps sompebody!For me it's frozen mango. Used to routinely fail my calorie goals because of my guilty pleasure for ice cream and chocolate. Now I prefer a bowl of frozen mango left to defrost for 10 mins to either of my old favorites, and it's but a fraction of the calories and lower in price.As an almost 50-year old woman, heavy weight lifting. We were told our whole lives to do endless cardio and lift light weights so we wouldn’t “bulk”. Nothing has changed my body composition, fitness and strength like REAL weight training. I wish I’d known 20 years ago what I know now.It’s so basic but there is very little that water will not improve. Got a headache? Drink some water. Drowsy? Drink water. Sick? Drink water. Food cravings? Drink water.I won’t say the name because I’m not a shill, but my wife talked me into going to a place where it’s basically a 1 hour workout, high intensity and interval (they change it up a bit every time) that has a combination of treadmill, rowing, and weights/anaerobic. 20 minutes each station.
Before this, I was not a fan of clubs like lifetime because I found myself wandering around looking for the next thing I thought I should do. At this place, it’s all laid out for me. I don’t have to think, just do. And I kick my own a*s, because when the heart rate gets high, I get more “points”.
I gained a good amount of weight last year, and I’ve lost about 13 pounds in the last month. I’m back in the game!Intense workouts are good but don't forget to take recovery days. They're so important and easy to forget.Treat your fitness regimen as the motivator for making other complementary lifestyle choices, rather than treating it as something done to pay off the debt of other choices.
For example, "I'm going to eat reasonably tonight so that I'm in my best form for tomorrow morning's workout".
Eat because you exercise, rather than exercise because you eat.Meal prep.
Planning out the week's meals, cooking everything on Sunday, then stocking the fridge for the week really helps me stick to a meal plan.Progressive overload is key. Too many people do the same s**t every week and wonder why they're not making any gains. I know people who for years do the same exercises with the same weight and are truly confused why they've plateaued.Having a piece of equipment in my home. I know it’s not possible for everyone, but I got a Peloton last year and it’s been the first time I’ve stayed consistent with a workout routine. I’m on a 32 week streak and still going strong.If you want to GAIN, you have to EAT. What you do in the gym is less important than what your diet and recovery regimen (sleep) can do.Diet is possibly even more than 80% of it. CICO works. (That said, hardcore sticking to it is HARD.. well maybe not hard per se but requires a ton of conscious effort.).Get yourself a pullup bar. They fit into the doorframe and can come off and on without tools in less than 2 seconds.
Put it in the doorway to your bathroom. The tax to using the bathroom is doing pull ups to failure.
Pull ups to failure take literally 10 seconds for someone who is untrained and less than 60s for someone who is good at them.
Every time you p**s, s**t, brush your teeth, etc you do as many pull ups as you can.
At first it will be 0, 1, 2. In a month you'll be cranking them out and you'll feel good about yourself to get going at other stuff.Pre workout. I have this one made from green tea that's amazing. Able to get a boost for my workout without the sudden crash or prolongs restlessness afterwards.
Edit: aminolean energy.This is more of a diet hack, but unfollow all of the restaurants/food related stuff on social media. I find the more I see the more it triggers me to eat (not necessarily out to these places, just down to my kitchen)! Be mindful of the scent of candles or wall plug ins you use…no joke, like clockwork when I burn my maple syrup candle all I want is sweets! Any sweet food related candle or plug in does this to me. These two things have really helped me stay on track.Doing it first thing. It was hard to find the motivation to get off of my a*s after work and cycle to an overcrowded gym. Now I get up 3 hours earlier than I used to, get out of bed without even thinking about it and hop on my bike to go.
The gym is empty, I get my day started by accomplishing something good for me, and in the afternoon I even feel guilty about not going to the gym, until I remember I already did.Intermittent fasting....
Breakfast was always meh to me, but i realized about 6 years ago that my body runs much better without any food until noon. My workouts are much better also when in the morning right before ending the fasting time frame.After I had kids I paid for stupid expensive gym classes like BFT, F25, Orange Theory so if I missed classes I had to pay and then I’d get myself back in the habit and quit. It was the only way I could get back into going to the gym consistently. Also, rest - it’s good for you. Choose exercise you enjoy. Walking is exercise.
EDIT: I wasn't super clear, I quit the workout classes but didn't stop working out.Ingredient swaps. I'm down 40 pounds over the past 10 months largely thanks to calorie tracking and meal prepping. Ingredient swaps have helped me keep my food interesting and tasty, but still fit in my calorie budget.
For example, instead of a traditional queso dip, I can make a decent one with blended cottage cheese as the base. Carb counter tortillas on burrito night. 93% lean beef instead of 80 or 85. Hot sauce on lots of things instead of higher calorie sauces.If you drink alchohol, soft drinks or have a habit of snacking, losing weight is as simple as stopping one or more of these habits.Crunches aren't needed for nice abs when the rest of your workout is on point.Not really a game charger but I try to max out at 8.
If I can do more than 8, I increase the load until it's 8. If I can't do 8, I maybe dip the weight a bit until it's 8.
But pretty much 8. And it's anything. From bench, to triceps, biceps, back, shoulders, rows, anything.
8.As a woman, to eat more. Not eat cleaner or track macros, just eat more food/calories.
Society expects women to stay small and the anxiety of getting fat from eating more is very pervasive.
I ate more calories over winter break and when I came back to the gym, the treats were a little hard to let go but my lifting numbers were passing my stagnant lifts.
For me, an indicator to eat more is when I wouldn't eat enough carbs in the day and my body physically felt like it ran out of fuel in the middle of a workout. I should have known I was barely maintaining my calories for how hard I was going.
