New workout routine
Working Out

Starting A New Workout Routine

Decided to start a workout routine? Awesome! Follow our top 10 tips to create a workout habit that sticks.

#1 Plan to reach your goals

Setting your goals is the first step to achieving them. Unfortunately it’s a step many of us take for granted. Defining your goals helps you identify what is important to you and WHY you’re pushing yourself. Choose a workout plan with Seven to remind yourself of your goal every day! Keeping these goals in mind and committing to a plan will be crucial further down the line when your motivation is waning.

#2 Baby steps

One of the most common reasons workout plans fail is taking on too much too soon. Whether you’re brand new to exercise or starting again after a break, start small and build up to more intense workouts over time. This will help you avoid workout burnout and reduce your risk of common overuse injuries.

#3 Be ready for setbacks

You might catch a cold, take a vacation or life might just get in the way. Whatever the reason, setbacks will happen - and that’s okay! Take 5 minutes to map out a plan for easing back into your routine after a break and promise to stick to it when the inevitable happens. This can be the vital difference between letting setbacks define you or pushing past them to success.

#4 Master the basics

To make your workouts more effective and reduce the risk of injury, make sure to master the basics before moving on to more advanced exercises. Whether it’s squats, lunges or crunches, we’ve got you covered with our handy guides!

#5 Reward yourself

A regular exercise routine comes with a whole host of benefits, such as improved cardiovascular health, more energy and a better mood but it can help to motivate yourself with short-term rewards too! Try promising yourself a treat if you smash your workout goals for the week. If you normally reward yourself with food, try something else like taking a luxurious bath or getting some new activewear so you can look fabulous for next week’s workouts!

#6 Bust excuses

Identify which excuses you fall back on time and time again and find ways to beat them. Too busy? Too tired? Forgot your gym bag? Luckily, most of these excuses can be busted with a 7 minute workout 😉

#7 Be kind to yourself

Some days will feel like walking on air, some days will be harder. If you don’t see progress as quickly as you’d like, don’t beat yourself up. Be proud of showing up for yourself and know that every workout counts! Use your mistakes as opportunities to grow, and know that you are not alone on your fitness journey. Which leads us to...

#8 Make it social

Being part of a supportive community has been proven to keep you motivated and accountable. Grab a cousin, friend or even your dog and get moving! With Seven, you can connect with friends to share your successes, compare stats and let the competition inspire you.

#9 Eat well

You might find that the more you work out, the more you want to take care of your body in other ways too! Getting a balanced diet will provide you with a strong foundation for your workouts, boosting your energy and speeding up recovery time.

#10 Have fun!

We often hear people say ‘I hate exercise’, but what they mean is that they hate the pressure of going to the gym, or the competitive nature of team sports. If you can relate to that, chances are you just haven’t found the right workout yet! Whether it’s strength training, dance-aerobics, yoga or hockey, there’s something out there for us all. Take some time to experiment. Try a few gym classes or experiment with different Seven workouts from the comfort of your own home! When you find out what you enjoy, it will make working out a joy, rather than a chore.


There you have it! We’ve armed you with everything you need to know to SMASH your goals and get you on track for a healthy lifestyle. Get set, go!