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For instance, instead of committing to 1 hour per day, begin with a minute commitment, three times per week. By focusing on goals that are attainable you're more likely to have a positive association with the workout, and more likely to stick to the plan, and even increase the goals that you've set," Owens says.
If you're struggling with motivation to exercise at home, Asp recommends the minute trick: "Tell yourself you're just going to ride for 10 minutes and that if you're having a miserable time, you'll stop.
If you decide to do livestreaming classes then you'll have to stick to a specific start time, like you would at a studio. But if you do on-demand or prerecorded classes and find that you keep missing class despite good intentions, try scheduling.
But if you put it in your calendar, you're more likely to stick with it. Fortunately, most bikes are easy to move, so reposition that bike where the scenery is more motivating," Asp says.
You don't have to have a dramatic landscape to look at to make a difference -- just moving your bike to near a window instead of in a dark corner, or by a door so you can get fresh air can make a big difference.
There are plenty of apps and streaming services you can use to watch a spin class live or on demand. Apps and online streaming classes are great tools when you work out at home -- they give you a structured workout to follow, helpful cues, good music usually and best of all, an online community to engage with.
If you don't have a bike like the Peloton that comes with a screen to stream classes on, you still have plenty of options. When you subscribe you get access to a variety of online classes including running, yoga and meditation.
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