There’s something just as comforting as cuddling up on the couch after a long work day as there is about pumping it up at the gym. While it’s one thing to treat yourself to a night off it’s important to keep fitness a focus. Check out these five tips on ways to revamp your motivation and keep the endorphins turned on!

1. Add upbeat songs to your playlist

There is nothing like music to kick your workout into gear. Research shows that faster paced music can boost motivation and effort. The faster the beat the more intense the workout.

2. Workout with a friend

Grab a family or friend that is at the same fitness level. Chances are you will push and motivate each other!

3. Mix in intervals!

It’s not about how long you work out but how hard you workout. The buzz right now is centered on high-intensity interval training (HIIT). Studies show that adding this into workouts just 2-3 days of week not only burns fat but improves cardiovascular health.

4. Hit the outdoors

Swap out a stuffy gym for the outdoors to boost energy. Studies show that getting your sweat on outside boosts both mood and self-esteem!

5. Be more time-efficient

Budget a time to work out and stick to it. All you really need is 30 minutes of exercise each day to reduce weight and BMI. By not over extending yourself you won’t burn yourself out either.