If you catch yourself saying you're too tired to work out, you're not alone. We all have those days when we're just too spent in the morning, afternoon, or night to lift weights or do some cardio. The consequence of skipping a workout is more fatigue, and then you're back where you started — but there is a way out of this loop. It's all about working out smarter and choosing a routine that gets you excited and therefore boosts your energy levels.
"Exercising won't add to your fatigue! Exercise actually revitalizes you," said Sarah Chadwell, NASM, CPT, a certified trainer. "When you are feeling tired after a hectic day, the best thing you can do for yourself is take personal time and get your blood flowing through whatever form of exercise you enjoy."
There are a few workouts that are best to get your blood flowing and your fatigue gone. Chadwell handpicked these five total-body workouts to wake you up and get your body in shape.
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A Dance Class
You don't have to wait until 10 p.m. to hit the club to get in a good dance session. Right after work, shake it off at a Zumba class or do a quick dance workout in your own living room. We love all of The Fitness Marshall's videos, but if you want a full session, try a short 15-minute cardio version.
Dance moves get your blood circulating, and you'll feed off your classmates' energy, which makes a dance class is a sure-fire way to shake off exhaustion. The music will also give you a boost, said Chadwell, adding, "Most dance classes are high energy and meant to be fun. You'll probably forget you're exercising. Think of a one-hour dance class as the equivalent of a triple espresso."
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A Quick HIIT Session
For a workout that is hard, fast, and leaves the stress of the day right there on the floor, go for a high-intensity interval training (HIIT) session. "HIIT workouts can be as short as four minutes (like Tabata) or last 30 minutes, and even if you're super tired, you can spare a few. There are so many different types of HIIT routines that at least one will definitely fit your fitness level and needs. You'll be done quickly and feel refreshed," said Chadwell.
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High-Volume Training
Heavy lifting takes a lot of energy and mental readiness. If a long stressful day doesn't have you in that zone, resort back to high-volume, lighter-load training. "High-volume training (meaning more reps and sets) has been shown to be as effective as lower-volume, heavy-load lifting. It never hurts to switch up your routines and do something different, so on days when you are tired, give high-volume a try," said Chadwell.
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A Walk
Sometimes a simple walk around the neighborhood, a leisurely nature hike, a stroll at your local park, or a walk on the treadmill is what you really need when you're barely awake. You get a chance to be void of your thoughts or, on the contrary, have time to be pensive in a peaceful setting. Walking is a simple, low-impact exercise. You can even take your children, neighbor, or pet along if you feel like having company would boost your mood even more.
Walking is an activity you can do daily to improve physical and mental health, increase your energy levels, and lose weight. All it takes is 30 minutes to get your body and mind going.
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Yoga
"Yoga is a practice that moves you from frazzled to a state of complete mind and body connectedness. When you're mentally fatigued, there is no better way to recenter yourself and reawaken your mind and body," said Chadwell.
One of the greatest things about yoga is that you can practice it anywhere; in your living room, a studio, or your local gym. You can start with a few easy energy-boosting moves, a 30-minute session to reduce stress, or mix dance and yoga for a 30-minute hybrid workout.
