How to create a workout plan you'll actually stick to

Finding the motivation to exercise can be tough, what with all the other things you could be doing. (Movie marathon, anyone?) But when’s the last time you stopped to evaluate your health?

Take the interactive music video quiz from Bupa above featuring The Futureheads to get a taste for how your body’s performing, and then find out how to up your fitness game with the six simple tips outlined below

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Sign up ahead of time

When you shill out a few quid from the jump, you’re less likely to skip out. Find a fitness class that’s ongoing, one you can attend on the same day every week and that requires you to sign up ahead of time. Check out a hip-hop class and work on mastering the routine or join an adult sports league. Many yoga and spin studios even sell multi-class packs that come with a time limit, so if you don’t use them all within the month you lose them.

Find a gym buddy

Make a deal with one of your mates and create a schedule you both have to stick to. Working out with a friend can turn something that felt like a chore into a lot of fun. It’s best to choose someone you don’t see all that often, so meeting up by the treadmills becomes something you both can look forward to and are less likely to miss.

Shop for new exercise clothes

Nothing speeds up motivation like a new pair of trainers or those neon leggings you’ve been eyeing. Opt for clothes with bright, energising colors that make you feel great right now. Don’t shop for gear you want to fit into eventually — it’s just going to make you feel discouraged. Instead, pick clothes that fit you well, boost your confidence and will inspire you to hit the gym.

Create a killer playlist

Resist the urge to melt into your couch with a playlist of heart-pounding tunes that both energise and inspire. For some, the magic is in the lyrics — something to pump you up and keep you going — while for others, it’s all about a driving beat. When selecting songs for your workout, make sure to check out the beats per minute (BPM): Songs between 145 and 160 BPM are good for running, while cycling songs should top out at about 150. Find what works for you then stick to it.

Track your fitness

Keep tabs on your progress by marking the days in your diary that you broke a sweat, logging your workouts in a journal, or using goal-setting apps and a fitness tracker. Over time, this visual reminder for all the good things you’ve been doing will push you to keep going.

Treat yo’ self

When you’ve met your goals, show yourself a little love! Whether it’s a fancy dinner out, going on holiday to an exotic beach or simply renting that movie you’ve been looking forward to, it’s important that you show yourself a little love for a job well done. Then set another goal and keep going.