Let's be honest, sometimes it's just too hot to go beast mode in your workout [1], especially if you are trying to spend some time outside [2]. If you don't want to skip a day completely (though skipping every once in a while it's totally fine), just try to get moving, enough to lubricate your joints and promote blood flow by elevating your heart rate.
On those days, replace your regular challenging workouts with a less intense, active recovery [3] session. No, that doesn't mean you won't sweat. It just means your body won't be overtaxed.
Try one of these five great options to get the most out of a "lazy day workout."
Find Your Zen
When you're feeling unmotivated, sometimes moving your body mindfully and patiently is a great way to invite more energy back in. Trust me, there have been plenty of times I've wanted to lay in savasana [4] the entire class and was so happy I didn't by the end. Let your breath guide you, and you'll start loving the ease and availability of adding yoga [5] into your routine.
Don't get me wrong, yoga isn't easy, but it is adaptable to you. If you want a vigorous flow and a challenging workout, choose vinyasa or power. If you need to move but you don't want to totally be dripping sweat at the end of the workout, take it down a notch and try a less demanding sequence [6] or use a few beginner poses [7] to build your own.
Try Bodyweight Only
Adding weights into cardio workouts [8] can increase the challenge of the exercise, but when you want to take it down a notch, using just your body weight for a workout [9]is a great way to start.
Bodyweight exercises aren't easy to do, but the simplification allows you to pay more attention to how your body is feeling and adjust effort accordingly. You could also slightly increase intensity by adding plyometrics — a great option is knee-ups or high knees [10]. You can also try a 30-minute, no-weight, no-jumping workout [11] that comes with modifications if you need them. It's a great option for those days when you want to work, but not to your limit.
Take a Hike
You are always encouraged to find a way to bring the great outdoors [12] into your wellness journey. Taking a hike [13] is a wonderful way to clear your mind and get some fresh air.
Your body craves diversity, and walking on unstable ground is amazing for developing ankle strength, balance, and overall diversity in lower body muscle work. That's why even the most fit runners can feel sore after going on a hike.
Find a flatter course if you aren't looking for much effort, and you'll still get a lot out of this lazy day option. Don't forget your sunscreen, water, and bug repellent [14]. Nature is good for our mental health, too, so make the effort to get out [15].
Do Some Breezy Biking
Not all bike riding in the pursuit of fitness has to mimic the Tour de France. Maybe a beach combing kinda day is what your body needs.
Take your trail bike out on a more level course. Even if you haven't been on a real bicycle in years [17], you know the saying — you don't forget how to ride. What's in it for you: sunshine, wind to cool you, and a workout with a view.
When you are weary and dreading another of the same old, same old exercise session, doing something completely different is a great way to cleanse your palate, physically and mentally. It can help you reset and return to your normal workouts with new vigour.
Hit the Water
Gliding on the water can be so soothing, and is usually a few degrees cooler than being on land. Find yourself a kayak, canoe, paddleboard [18] or, heck, even a paddleboat, and float your way to an easy workout day.
Don't force paddle strokes or speed your way over the surface. Unless you boat on a regular basis, the sheer novelty of the movements will feel different in your body.
With canoeing, kayaking, and paddleboarding, your upper arms and back bear the brunt of the work, but your core acts to stabilise your torso as you move, and your legs are a grounding force to hold you steady. Biking or paddleboating aren't the most demanding leg workouts, but they do require some consistent pedalling. If you get tired, coast a while. Dip your fingers in the water and lean back to enjoy the experience. Bring a friend to share the work and the fun.