5 Ways to Form that 30-minute Workout Habit in 21 Days

Easily Form that 30-minute Workout Habit in 21 Days

Have you ever wanted to work out at home, only to procrastinate and realise that an hour (or three) have passed, and you just make an excuse to move on to do something else? Don’t feel bad, it’s really only because it is not a habit - yet.

Habit formation takes time, and we have reason to believe that it is achievable in 21 days or so. We are aware that some habits do take over 2 to 3 months to cultivate and we are here to help tackle that. You see, habits are not just repetitive actions. It stems from a state of mind, level of commitment, nurturing interest and having support.

Imagine you have an expert who understands different body types and needs, is sensitive and intuitive to your growth and gives you clear instructions (bonus if they have a sexy voice). A person who can deliver a killer workout that makes you feel like Rocky after he ascends all 72 stone steps leading to the Philadelphia Museum of Art. *cues ‘Eye of The Tiger’*

Above all, you get to take your time to build one solid workout habit that can change your life - all in the comfort of your home, with every session under 30 minutes. So grab your Kydra gear, gather your #KydraSquad and fall into the rhythm of the exercise.

Here’s the lowdown on how you can build this workout habit in 21 days (or so!) at home.

1. Choose The Right Home Workout Guide

Oh, the importance of having the right coaches. Ritual Gym has a stellar home workout app for you. With Ritual FIT, you get a 30-minute fully guided workout that's tailored specifically to you–whatever your age or ability. It's like having a personal trainer in the palm of your hand.

Given Ritual’s reputation for their 30-minute workouts, there is no doubt you are going to clock an effective home workout even if you don’t have all the equipment. The Ritual FIT app will provide options for you to take to ensure that you still clock in the burn and build up your strength.

All you need? Your phone, the Ritual FIT app, Kydra gear, water bottle, towel, some floor space, and you are good to go.

2. Set Your Goals

Having very clear goals will help get you started and keep you going.

Even if you started exercising because of your friends, you are going to quickly realise that it is a very personal growth journey. When you notice significant body changes like increased strength, better stamina, toner limbs; you are going to want more.

Work out your goals from the get-go. It can be as simple as doing 10 push-ups without dropping to your knees, or planking for a minute without feeling like your core can cause an earthquake. Write them down.

3. Mark Your Milestones

Always celebrate every achievement. Nothing is ever too small for a celebration! If anything, celebrating is a form of self-care.

Light a candle and get into a hot shower to relax your muscles, take that Boomerang pre/post-workout, record that TikTok, or get a massage. If you can, keep a progress journal (whether in a physical booklet, app, or pictures) to track what you’ve done to see your improvements, and ensure your goals advance as you do. This also helps you to plan your training in other areas so your body is proportionately strengthened!

4. Make. A. Schedule.

And stick to it!

This perspective is a game-changer. You are essentially looking at working out at a fixed time daily (if you can afford it) or every alternate day. If you have an unpredictable schedule, have up to two time slot options.

Plan a full-day agenda with your workout, and make it something to look forward to - your break; a safe space to unwind and release the day’s tension.

5. Hello, Workout Buddies.

It is so important to be surrounded by a strong, supportive community! These buds don’t just keep you accountable, but they provide the mental and emotional support as you progress. Your friends can also watch your form and spot you (if weights are involved!) and the real bonus? A ton of fun!

Whether it is in person or over a video call, it makes a difference knowing you are not alone on this journey.

Outdoor workout - Ritual FIT

Image Credit: Ritual FIT

Working on your fitness and building up this habit is going to be a rollercoaster ride. Get ready for a whole spectrum of emotions! It is important that you constantly check in with yourself and bring awareness to where your mind and heart's at. There are going to be times where you want to give up or get too impatient with the process. Keep coming back to why you started and know that you are not alone. 

Rome wasn't built in a day and neither is your body. People you deem #fitspo are constantly improving something. There is no perfection as your body is changing everyday! Some people need to work out daily so their muscles don't go into hiding. On top of that, you are exposed to different environments daily so you don’t know what your body is fighting to keep you safe and strong.

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