How to Start Working Out with calisthenics When You’re Unmotivated (and Actually Stick to It)
Struggling with workout motivation?
Learn how to start working out with your bodyweight— and stay consistent — even when you’re unmotivated, using proven habit-building strategies from Atomic Habits.
“Over a decade ago in my mid to late twenties, I still played a lot of videogames, sometimes from midnight until sunrise. My friends were also into it, therefore it was always an enjoyable experience. I preferred spending my time on the computer rather than making some time to exercise, and I did not have any exercise habit until I was 28. I started doing a daily set of push-ups at 10PM at home and eventually worked up to a total 100 reps per night.
Almost 6 years ago, I have moved to Hong Kong. The timezone difference means that it was harder to get online at the same time, while local parks where I could exercise became more accessible. It merely took 10 minutes to walk a park where I could do pull-ups when I lived in Kowloon, and that drastically decreased to a minute when I moved to Sheung Shui. “
Table of Contents
Why Most People Struggle With Exercise
The Real Reason You're Not Working Out
Five Steps to Start Working Out When You Have No Motivation
Beginner-Friendly Workout You Can Start Today
Why Hiring a Personal Trainer Helps Build Consistent Habits
Related Questions
Final Thoughts
Why Most People Struggle With Exercise
Let’s be honest — starting a workout routine sounds simple. But the reality?
Life gets busy. You’re tired. You lose motivation. And the gym starts to feel like a chore.According to behavior expert James Clear in Atomic Habits, the problem isn’t you — it’s your system.
“You do not rise to the level of your goals. You fall to the level of your systems.”
““Even though I was still playing plenty of videogames at 28, I did set up a push-up routine where I would do my workout at 10PM. It was clear what , when, and how I had to do this. Therefore, it was easy to follow suit and keep at it.”
The truth is: motivation is fleeting. What you really need is a consistent system that makes working out easy and rewarding.
2. The Real Reason You're Not Working Out
You’re not lazy. You’re just relying on willpower instead of using your environment, routines, and identity to drive behavior.
“ Building a fitness habit requires a different strategy — one that works with your brain, not against it.”
When habits aren’t:
Obvious
Attractive
Easy
Satisfying
…your brain defaults to whatever feels good — like skipping your workout (again).
I used to go to the gym, but I had to go out of the way to get there, which was a 15 to 20 minute bicycle ride to just get a workout in. When I just started out, I had no fixed structure program and went from machine to machine to read instructions and just did some exercise. There were two obvious problems here.
There was not obvious what I had to do due to a lack of a structured program
It was not attractive nor easy. I had to make the effort to commute to the gym and it was not always as appealing due to weather conditions.
3. Five Steps to Start Working Out When You Have No Motivation
These strategies are based on Atomic Habits and will help you stay consistent — even when they’re tired, overwhelmed, or unmotivated.
1. Make It Stupid Simple (The 2-Minute Rule)
“Make it so easy you can’t say no.”
Start with something that takes two minutes or less. This removes friction and builds momentum.
Examples:
15 bodyweight squats
30 seconds of a plank hold
15 wall push-ups
Once in motion, you’re more likely to keep your exercise habit going.
2. Stack It With a Habit You Already Do
Pair your new bodyweight training habit with something you already do every day.
Before I watch an episode of a series, I will do 2 sets of squats
After I play 15 minutes of my favorite videogame, I’ll do 20 wall push-ups.
This turns your existing habits into triggers for starting your calisthenics workout.
3. Make It Visible and Convenient
Your environment should make the right action the easiest one.
Assign and clear up a designated spot to do your workout
Keep your dumbbells or a yoga mat organized but visible
Install a door-frame pull-up bar
“Out of sight = out of mind”
4. Reward Yourself Immediately
Positive feedback helps cement habits.
Ideas:
Use a to-do list to see your progress
Allow yourself of your favorite series or videogame only after your workout
Put aside 10 HKD in a fitness jar for every session completed
“What is immediately rewarded is repeated.” – James Clear
5. Tell Someone (Accountability Works)
Announcing your goals makes them real. When someone knows what you said you’d do, you’re more likely to follow through and might even get some support along the way.
Better yet? Hire a personal trainer — which leads us to the next point…
4. Why Hiring a Personal Trainer Helps Build Consistent Habits
✅ Implementation Intention
One of the most effective habit-forming techniques is stating what, when and where your planned workout.
“I will workout at 6:00 PM on Tuesdays and Thursdays at the local park with my trainer.”
Having a scheduled session with a trainer removes ambiguity, making your habit clear and actionable.
✅ Built-in Accountability
A trainer becomes your accountability partner.
They’ll check in, follow up, and notice when you skip — which naturally increases your consistency.
✅ Immediate Feedback and Rewards
Seeing improvement, getting encouragement, or achieving small wins during sessions gives you the satisfaction your brain needs to repeat the behavior.
✅ Environment Design
A trainer can help you:
Set up your workout space
Choose the right gear
Build routines that fit your goals and needs
They reduce friction so that doing the right thing becomes the easiest thing.
✅ Identity Change
Working with a professional reinforces your identity:
“I’m someone who trains with a coach every week.”
“I’m serious about my health and sticking to working out.”
This identity shift is core to long-term transformation.
6. Quick Recap:
Start with a 2-minute action
(just do 1 set of bodyweight squats, wall push-ups or a 30 second plank)
Use habit stacking
(I will do 15 squats before eating my dinner)
Make your environment helpful
(Get a door pull-up bar or designate and clear out some room to exercise)
Reward yourself
(Do something you enjoy after your workout, save an amount of money after each workout)
Get accountability
(Share your goals with friends, family or get a trainer)
✅ Related Questions
1. What are the best beginner calisthenics exercises to do at a park?
You can start with movements like bodyweight squats, incline push-ups (on a bench), and fairly vertical bodyweight rows on a low bar. These exercises are great for getting started to build your foundational strength with the available outdoor facilities.
2. Not enough space to work out at home? Find a park near you in Hong Kong.
Taking the gym outdoors in Hong Kong series!
3. Want to get focus more on building muscle with calisthenics?
Check this blogpost! Why Calisthenics Can Be as Good as Lifting Weights for Building Muscle!
Ready to Build a Fitness Habit That Lasts?
If you're tired of starting and stopping, hiring a personal trainer can help you build real structure, stay accountable, and finally get results.
💪 Book your trial coaching session with me — and take the first step toward building your calisthenics training habit.
5. Beginner-Friendly calisthenics Workout program You Can Start Today
Use this 5-minute routine to kickstart your home or outdoor bodyweight training habit now:
15-25 bodyweight squats
30 second to 1 minute of bodyweight plank
15-25 wall push-ups
15-25 glute bridges
✅ No equipment needed, just the floor
✅ Low impact
✅ No excuses