Workout When Not Motivated: The “Just Show Up” Plan

Last updated: 23 January 2026

January comes with pressure to be perfect: perfect workouts, perfect meals, perfect routine. But if you’re trying to workout when not motivated, perfection is usually the thing that makes you stop. This post aims to give you a simple “just show up” plan you can return to on messy weeks — so progress still happens.

Table of contents

  1. Why low‑motivation days matter
  2. The Just‑Show‑Up Rule (how to start)
  3. Workout when not motivated: 3 easy options
  4. 10‑minute movement menu
  5. Simple balanced meals when energy is low
  6. Rest or move? Quick decision guide
  7. FAQs
  8. Try a session or chat to a coach
  9. Locations we serve
  10. SEO notes (Yoast‑friendly)

Why low‑motivation days matter

The hard days build identity. When you take any positive step, you reinforce: this is what I do now. Over time, those small choices compound into progress you can see and feel. Perfection is optional; consistency is everything.

The Just‑Show‑Up Rule (how to start)

  1. Make it tiny: commit to 2 minutes to begin (lace shoes, walk to the gym, or press start on the timer).
  2. Cap the effort: set a 20–25 minute ceiling so the session feels doable.
  3. Close with a win: tick a box, log one line, or text a friend “done.”

If you feel better after 10 minutes, continue. If not, you still win—you showed up.

Workout when not motivated: 3 Simple steps

  • Option A — Short walk (10–20 min): out the door, easy pace; bonus points for some daylight.
  • Option B — One simple meal: protein + carb + colour: eggs on toast with tomatoes, yoghurt + fruit + granola, beans on toast with spinach.
  • Option C — Micro‑workout (10–15 min): choose from the menu below; keep 1–3 reps in reserve and move on with your day.

Workout when not motivated: The just show up plan

Pick one and set a 10‑minute timer.

A) Bodyweight circuit (EMOM style)

  • Minute 1: 8–12 squats
  • Minute 2: 8–12 push‑ups (elevate hands if needed)
  • Minute 3: 20–30 seconds plank
    Repeat for 3–4 rounds.

B) Dumbbell flow

  • Goblet squat 8–10
  • DB row 8–10/side
  • DB press 8–10
    Cycle for 10 minutes, resting as needed.

C) Bike or treadmill reset

  • 1 minute easy / 1 minute brisk × 5
    Cool‑down 2 minutes.

D) Mobility snack

  • 5 cat‑cows, 5 hip hinges, 30‑sec chest opener, 30‑sec calf stretch × 2–3 rounds.

The goal of workout when not motivated days isn’t intensity — it’s keeping the habit alive.

Tip: keep a pair of dumbbells and a resistance band visible at home to reduce friction until your next gym session.

Simple balanced meals when energy is low

Use P + C + Colour (+ Crunch).

  • Breakfast: Greek yoghurt (P) + banana/oats (C) + berries (Colour) + nuts (Crunch)
  • Lunch: wrap with chicken/beans (P) + rice/wrap (C) + salad/veg (Colour)
  • Dinner: eggs or fish (P) + potatoes/rice (C) + mixed veg (Colour)

Rest or move? Quick decision guide

Choose REST if you have fever, injury pain, stomach bug, or <5 hours sleep for multiple nights.

Choose MOVE (light) if you’re stressed, stiff, or low‑energy—aim for a walk or the 10‑minute menu.

Choose NORMAL if you perk up after the warm‑up.

FAQs

Do small sessions really count?
Yes. Small, frequent actions build momentum and help you keep training long term. A short workout when not motivated is a bridge to your next good session.

What if I stop after 10 minutes?
That still counts as “showing up.” You protected the habit and your future self benefits.

How do I make this stick?
Book sessions in advance, pack your bag the night before, and use an if‑then plan: If it’s 6pm and I’m tired, then I’ll do the 10‑minute menu.

Try a session or chat to a coach

 

Green Gym Group — Kemptown Brighton
Address: 39–40 St James’s Street, Brighton, BN2 1RG
Phone: 01273 625 577
Hours: Mon–Sun 6am–10pm
Serving nearby areas: Kemp Town Village, Brighton Marina, Old Steine, The Lanes, North Laine, Queen’s Park, Hanover, London Road, Preston Circus, Fiveways, Seven Dials, Montpelier, Hove.

Heart Rate Zones Training: What They Do for Your Body (and How to Use Them at Any Age)

sIf you’ve ever wondered whether you’re going too hard (or not hard enough), heart rate zones training is the simplest way to take the guesswork out. It helps you match effort to your goal — fat loss, fitness, or performance — without living in a spreadsheet or staring at your watch all session.

First: find your zones (quick + accurate enough)

Step 1 — Estimate max HR (MHR).
A better formula than 220–age is: MHR ≈ 208 − 0.7 × age.

Step 2 — (Optional) Use Heart-Rate Reserve (HRR) for more precision.
HRR = MHR − Resting HR (RHR).
Target HR = (HRR × zone %) + RHR.

No HR strap? Use the Talk Test/RPE alongside your watch:

  • Easy pace: full sentences (RPE 2–3/10)

  • Moderate: short sentences (RPE 4–6/10)

  • Hard: single words (RPE 7–8/10)

  • Very hard: can’t talk (RPE 9–10/10)

Meds like beta-blockers blunt HR. If that’s you, steer by RPE/Talk Test and coach feedback.

Heart Rate Zones Training: What each Zone is for

Zone % Max HR* Feels like Main benefits Typical duration
Z1 – Recovery 50–60% Very easy; full conversation Blood flow, recovery, stress relief, joint motion 20–60 min
Z2 – Aerobic base 60–70% Easy; you could chat Mitochondria & capillary growth, fat oxidation, endurance, heart health 30–90+ min
Z3 – Tempo 70–80% “Comfortably hard” Raises aerobic ceiling, improves sustainable pace 20–45 min continuous or blocks
Z4 – Threshold 80–90% Hard; 1–2 words Increases lactate/anaerobic threshold; race-pace power 10–30 min broken into reps
Z5 – VO₂max 90–100% Max efforts Boosts peak aerobic power, speed, finishing kick 4–15 min total hard work

*Or use HRR percentages if you prefer. We’ll help you set either during your intro session.

Which zones should you use? (by age & goal)

Ages 18–29

  • General fitness / body comp: 2–3 Z2 sessions + 1 Z3/4 mixed day.

  • Performance: keep 70–80% of weekly time in Z1–Z2; add 1–2 quality days (Z3/4/5).

Ages 30–49

  • Time-pressed parents: build health on Z2; add one Z3 block or short Z4 intervals weekly.

  • Runners/cyclists: mostly Z2; 1 threshold workout; occasional VO₂max.

Ages 50–64

  • Prioritise joint-friendly Z2 (walk, bike, row), sprinkle Z3; add 2× strength weekly to protect muscle/bone.

  • If experienced, keep one threshold session most weeks; Z5 sparingly.

Ages 65+

  • Heart health & mobility first: Z1–Z2 most days + balance/strength 2×/week.

  • Add gentle Z3 blocks only if you’re injury-free and recovering well.

Everyone: if you’re brand-new, de-trained, or on HR-affecting meds, start with Z1–Z2 and progress gradually. If you have a heart condition, recent illness, or symptoms (chest pain, dizziness), get medical clearance first.

Hear Rate Zones Training examples:

Z1 – Recovery / De-stress

  • 30–45 min easy walk with nasal breathing

  • 20–30 min gentle spin after a tough day

  • Mobility flow + light cardio “flush” (10 min)

Z2 – Base / Health

  • 40–60 min brisk walk or incline treadmill (talk comfortably)

  • 45–75 min easy bike/row keeping HR steady

  • “Accumulator”: 3×15 min Z2 with 3–5 min easy between

Z3 – Tempo / Sustainable Power

  • 2×10 min at Z3 with 5 min easy between

  • 3×8 min at Z3 (bike/row/run), 3 min easy recoveries

  • 20–30 min continuous tempo for experienced athletes

Z4 – Threshold

  • 4×6 min Z4 with 3 min easy between

  • 3×8 min Z4 (runners), 4×5 min Z4 (cyclists)

  • Brick option: 10 min Z4 bike + 6 min Z3 run, twice

Z5 – VO₂max / Speed (advanced)

  • 6–8×2 min Z5, 2 min easy between

  • 10×30 s hard / 30 s easy (tabata-style but controlled)

  • Hill reps: 8×45–60 s strong uphill, walk down

Strength + Zones (smart combo)

  • Do strength first (2–3×/week).

  • On strength days, keep cardio Z1–Z2. Put Z3–Z5 on separate days or hours apart.

he aim with heart rate zones training is consistency — you’ll get better results from the right intensity done regularly than smashing yourself once a week.

Sample weekly plans (pick your goal)

A) Heart health & fat loss (any age, beginner-friendly)

  • Mon: 40–50 min Z2 walk/bike

  • Wed: Full-body strength (20–30 min) + 15 min Z1

  • Fri: 40–60 min Z2

  • Sat/Sun: Family hike Z1–Z2 (30–60 min)

B) 10K run (intermediate, 30–49)

  • Tue: 2×10 min Z3 (run), 5 min easy between

  • Thu: Strength + 20 min Z1

  • Sat: Long run 60–75 min Z2

  • Optional Sun: 6×2 min Z4, 2 min easy

C) 60+ joint-friendly endurance

  • Mon: 35–45 min Z2 bike/row

  • Wed: Strength + balance (30–40 min)

  • Fri: 30–40 min Z2 walk (soft ground)

  • Sat: Mobility + 20 min Z1

Keep it simple, repeatable, and let heart rate zones training guide the effort.

Worked example: set your Zone 2

45-year-old, resting HR 60 bpm

  • MHR ≈ 208 − 0.7×45 = 177 bpm

  • HRR = 177 − 60 = 117

  • Zone 2 (60–70% HRR) → (0.60–0.70)×117 + 60 = 130–142 bpm
    That’s your easy, talkable pace—perfect for most health and fat-loss work.

Pro tips to get more from HR training

  • Warm up 8–10 min and cool down 5 min (HR drift is real).

  • Hydrate; dehydration elevates HR at the same power/pace.

  • Use the same route/device to compare like-for-like.

  • Re-test resting HR and max/threshold every 8–12 weeks; adjust zones.

Want help setting this up?

We’ll test your resting HR, estimate zones, pick the right sessions for your age & goal, and show you how to log progress.

Quick safety note

If you’re new to exercise, pregnant, recovering from illness/injury, or on HR-affecting medication, get individual guidance first. We’ll scale every session to you.

Location

Green Gym Group — Kemptown Brighton
Address: 39–40 St James’s Street, Brighton, BN2 1RG
Phone: 01273 625 577
Hours: Mon–Sun 6am–10pm
Serving nearby areas: Kemptown (Kemp Town Village), Brighton Marina, Old Steine, Brighton Seafront, The Lanes, North Laine, Queen’s Park, Hanover, London Road, Preston Circus, Seven Dials, Montpelier.

Sugar, Diet Drinks, and “That Copenhagen Study”: What the Paper Really Found

This article breaks down the sugar vs diet drinks study so you can see what actually changed and how to use it in real life.

You might have heard a spicy claim doing the rounds: a “famous Copenhagen study” supposedly showed cola drinkers gained 10 kg, water drinkers lost 2 kg, and diet-soda drinkers gained 2 kg.

We looked up the actual paper (PMID: 22205311). It doesn’t say that.

Here’s what the real 6-month randomized trial found when people drank 1 litre per day of either sucrose-sweetened cola, diet cola, milk, or water:

  • Body weight: No significant difference between groups over 6 months. In other words, the study did not show cola drinkers packing on 10 kg or water drinkers losing weight just by changing the drink. PubMed

  • Where fat was stored: The sugar-sweetened cola group had much bigger increases in liver fat, visceral (belly) fat, and muscle fat than the other groups. That matters for long-term health. PubMed+1

  • Blood markers: The sugar-cola group also saw higher triglycerides and total cholesterol. Diet cola behaved similarly to water for most outcomes. Milk and diet cola reduced systolic blood pressure versus regular cola. PubMed

So, did the study “prove” cola makes you gain 10 kg? No. It showed that what you drink can change where you store fat and your cardiometabolic risk markers, even if the bathroom scale doesn’t budge much.

TL;DR: Sugar-sweetened drinks increased ectopic (organ and belly) fat and blood lipids. Diet drinks looked a lot like water in this trial. Weight change alone didn’t tell the full story. PubMed

Sugar vs Diet Drinks Study: Key Results. Why this matters (and why headlines get it wrong)

  • Weight change is only part of the picture. Where you store fat—especially liver and visceral fat—is strongly linked to health risk. This trial used imaging to quantify those depots, which is a big strength. PubMed

  • Diet drinks aren’t magic, but they can be a useful swap. Across several Copenhagen projects using the same design, diet beverages tracked closer to water for risk markers when compared with sugar-sweetened drinks. PubMed+2PubMed+2

  • Milk wasn’t a villain here. In this trial, it didn’t produce the same adverse ectopic-fat/lipid profile as sugar cola. (Different question from individual lactose tolerance or preferences.) PubMed

What to do with this info (simple, practical swaps)

At Green Gym Group we care less about online drama and more about what helps you day-to-day:

  1. If you drink sugary fizzy drinks most days, swap most of them for water, diet/zero versions, or sparkling water. You’ll likely improve blood lipids and reduce “organ fat” over time—even before the scale moves. PubMed

  2. Keep total calories and protein on track. Changing drinks helps, but overall diet quality (protein, fibre, fruit/veg) and energy balance still drive body composition.

  3. Think in averages, not absolutes. A full sugar drink occasionally won’t derail your progress. It’s the daily patternthat counts.

Common questions we get in the gym

“Do diet drinks spike insulin the same as sugar?”
Not in this 6-month work: the adverse changes were seen with sugar-sweetened cola. Other controlled trials from the same Danish group suggest no worse insulin sensitivity with diet drinks vs milk or water over similar time frames. Context and overall diet still matter. PubMed

“So is sugar the only problem?”
No. Sleep, steps, training, fibre, and overall calories all matter. But if you’re drinking sugar daily, swapping that habit is one of the highest-leverage changes you can make.

“If my weight isn’t changing, does it matter?”
Yes—because where fat is stored matters for long-term risk. That’s exactly what this imaging study showed. PubMed

Quick takeaways from the Copenhagen trial

  • Sugar-sweetened cola: ↑ liver fat, ↑ visceral fat, ↑ muscle fat, ↑ triglycerides, ↑ total cholesterol. PubMed

  • Diet cola: similar to water on most outcomes; lower systolic blood pressure than regular cola. PubMed

  • Milk: did not replicate the sugar-cola risk pattern in this trial; also reduced systolic blood pressure vs regular cola. PubMed

  • Body weight: no significant differences between groups over 6 months (so the “+10 kg” claim is false). PubMed

How we coach this at Green Gym Group Kemptown, Brighton.

  • Start with the easy wins: swap most sugary drinks for water or zero/diet.

  • Build a plate that works: protein + carb + colour (+ fibre) at each meal.

  • Train 2–3×/week: full-body strength sessions; add steps or short cardio on off days.

  • Track what matters: trend weight, waist, and how you feel (energy, sleep, training). Scales don’t catch organ fat changes quickly—habits do.

If you want help turning this into a weekly plan, pop in for a chat. We’ll meet you where you’re at—no scare tactics needed.

Quick Q&A

  • Are diet drinks “worse than water”?
    Not in this 6-month trial. Risk markers tracked closer to water than to sugar cola.
  • If my weight didn’t change, does it matter?
    Yes. Ectopic fat (liver/visceral) and lipids changed meaningfully in the sugar-cola group—even without big scale changes.
  • So should I drink diet soda all day?
    No. Hydrate with water first, use diet/zero mainly as a swap for sugary drinks.

Sources

  • Maersk et al., 2012 (American Journal of Clinical Nutrition): “Sucrose-sweetened beverages increase fat storage in the liver, muscle, and visceral fat depot: a 6-mo randomized intervention study.” Key results summarized above. PubMed+1

  • Bruun et al., 2015: Secondary analysis from the same trial cohort (uric acid outcomes). PubMed

  • Engel et al., 2018: Long-term comparison of milk, sugar-sweetened, and non-caloric beverages on insulin sensitivity markers. PubMed