Simple as That

Making Everyday Beautiful

How to Make Exercise Fun

Hello, friends! I’m Rachel Gainer of rachelrebuilt.com, personal trainer and fitness nutrition specialist here at Simple as That.

I used to believe a workout didn’t count or wasn’t worth it unless I gave a full hour and ended in an exhausted, sweaty heap on the floor with sore muscles that lasted for days. It wasn’t until I injured my knee two years ago that I learned the power of treating exercise as play: trying new things, pushing boundaries, and experimenting just for the pleasure of moving. Too often, we treat exercise as an obligation, something we have to do because we want the long-term benefits. But exercise shouldn’t feel like a chore. Today, I’m sharing three easy ways to make exercise fun.

Too often, we treat exercise as an obligation, something we have to do because we want the long-term benefits. But exercise shouldn’t feel like a chore. Here are three easy ways to make exercise fun.

Tip 1: Approach exercise like a child at recess

In childhood, movement equals play. But as adults, we start to think of play as frivolous and unproductive, and we believe workouts only count if they make us miserable. That’s so backwards! Play reduces stress, increases happy endorphins, and strengthens commitment to an endeavor. So if you want to see long-term results from your workouts, it’s definitely better to have fun and do what you love!

Tip 2: Focus on the joy of movement

For me, having fun with my workouts means that sometimes I squeeze in a short, sweaty HIIT workout and sometimes I challenge myself with something longer and more intense. Play is a mindset I bring to each workout to help me focus on the joy of movement rather than the discomfort of exercise. Of course, exercise will sometimes be uncomfortable and challenging. But instead of focusing on the unpleasant physical sensations, try focusing on how fun it is to push your physical limits or master new movements.

Tip 3: Add variety to your workout routine

Novelty is a basic human need that keeps us engaged and energized. If you want to make your workouts more fun, mix it up by changing your speed, load (weights), reps, or duration. You can also add a sense of play to your home workouts by testing new moves and incorporating inexpensive equipment—like a stability ball. Take this new philosophy for a test drive during today’s total-body workout, and see how it increases your energy, determination, and strength!

Quick Home Workout

Today’s workout includes four movements using a stability ball and dumbbells. Perform 15 reps of each exercise in the circuit, resting 30 seconds between each exercise. Complete 3 sets. Read the training tips for each exercise, and review the images carefully to observe proper form. For more quick at-home workouts, visit my website rachelrebuilt.com.

Single-Leg Hamstring Curl (Each Leg)

  1. Start by lying on the ground. Extend one leg straight into the air, and rest the opposite heel on a stability ball.
  2. Press your heel into the stability ball, and lift your hips toward the sky until you feel your glutes engage.
  3. Using your hamstring, pull the stability ball toward your buttocks. Lift your hips and your straight leg as you draw in the ball.
  4. With your hips lifted, roll the stability ball away from your buttocks until your resting leg is straight. (Your hips will naturally drop, but don’t let them drop to the ground.)
  5. Complete 15 reps.
  6. Repeat on the opposite leg.

Too often, we treat exercise as an obligation, something we have to do because we want the long-term benefits. But exercise shouldn’t feel like a chore. Here are three easy ways to make exercise fun.

Stability Ball Plank to Pike

  1. Start in plank position with your feet resting on a stability ball.
  2. While balancing on your arms, use your legs and toes to draw the stability ball toward your core.
  3. Simultaneously, lift your hips into a pike position.
  4. Slowly return back to plank position.
  5. Complete 15 reps.

Too often, we treat exercise as an obligation, something we have to do because we want the long-term benefits. But exercise shouldn’t feel like a chore. Here are three easy ways to make exercise fun.

Stability Ball Chest Press

  1. Start by lying on a stability ball with your upper-back and neck comfortably supported and your feet planted on the ground.
  2. Holding a dumbbell in each hand, move your arms into a starting chest press position (illustrated below).
  3. Press the dumbbells straight into the air, above your chest.
  4. Slowly lower the dumbbells back into starting chest press position.
  5. Complete 15 reps.

Too often, we treat exercise as an obligation, something we have to do because we want the long-term benefits. But exercise shouldn’t feel like a chore. Here are three easy ways to make exercise fun.

Stability Ball Seated Military Press

  1. Start by sitting on a stability ball with a dumbbell in each hand.
  2. Raise your arms into starting military press position (illustrated below).
  3. Press the dumbbells straight into the air, above your head.
  4. Slowly lower the dumbbells into starting military press position.
  5. Complete 15 reps.

Too often, we treat exercise as an obligation, something we have to do because we want the long-term benefits. But exercise shouldn’t feel like a chore. Here are three easy ways to make exercise fun.

Equipment Used

Dynapro Exercise Ball

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Rachel Gainer

Rachel Gainer

Rachel Gainer is a wife, mother of 4 plus an angel, writer, speaker, and NASM certified personal trainer and fitness nutrition specialist. She helps smart, strong women, like you, get off the all-or-nothing roller coaster to better health, set body-positive fitness goals, and make simple, sustainable lifestyle changes to reach them. She shares home workouts, nutrition tips, and pep talks on her website RachelRebuilt.com and on Instagram @rachel_rebuilt.
Rachel Gainer
Rachel Gainer

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