Many of us, if we’re being honest, don’t love working out. Especially if it means endless sit-ups, squats, treadmills, or scary-looking weight machines. And if you don’t like what you’re doing, you’re probably not going to do it very often. But what if exercise didn’t have to feel like that?

Hate working out, even though you know you should? Fear not; we asked fitness experts for the best fun exercise routines to help you enjoy movement again—no ellipticals or kettlebells to be found, promise. 

First, why is it important to exercise?

Regular cardio and resistance-based exercise is crucial for increasing longevity and reducing your risk of certain chronic health conditions and illnesses.¹ Cardiovascular exercise (think: jogging, walking, or biking) improves how well your heart pumps blood to the rest of your body, reduces the risk of heart disease and type 2 diabetes, and lowers blood pressure.² But not just that: “We have tons of data for it being beneficial for cancer risk reduction, as well as dementia risk reduction,” says Danielle Belardo, MD, a cardiologist based in Los Angeles. 

Resistance training, on the other hand, is key for maintaining and increasing muscle mass.³ Strength training can also increase your bone strength, which helps reduce the risk of osteoporosis (a condition that causes bones to become weak and brittle, which women are more prone to) and falls as you age, says Dr. Belardo.⁴

The ideal exercise routine includes a combination of both cardio- and resistance-based activity, Dr. Belardo explains. The general recommendation, per the American Heart Association, is 150 minutes per week of moderately intense aerobic exercise or 75 minutes per week of vigorous activity. However, Dr. Belardo adds that “a combination of both spread out throughout the week” can also be effective.

But before you get hung up on meeting the exact number of minutes spent exercising, Dr. Belardo adds that any activity is better than none. “Having a structured routine is phenomenal,” she says. “But if we make that the barrier for everyone to work out, then we'll never realistically be able to get everyone there.” 

So, why do some people dread working out?

Blame evolution for your hatred of exercise, says sports psychologist Keri Johns, PhD. “Anything we don't have to do to survive, our body wants to not expend energy on,” she explains. We’re designed to save our energy for life-threatening scenarios, like being chased by a wild animal—not jogging on a treadmill while staring at a wall. 

Our brains are also wired to crave an immediate reward, and exercise doesn’t always offer that. While some people might get an instant high from a run or the StairMaster (congrats to them), for many people, the physical reward doesn’t come until they have a few days or weeks of workouts under their belt, Dr. Johns says. Until then, it’s just a never-ending cycle of cramps and muscle aches. Meanwhile, the reward of skipping the workout and settling into the couch for another episode of White Lotus is far more immediate. “It's easier to say, ‘Oh, I'll just start tomorrow,’” Dr. Johns adds. 

So, if you aren’t designed to like exercise, what happens when you throw in an activity you hate? Then it’s even harder to motivate yourself to do it, says Nancy Chen, an NASM-certified personal trainer. Dr. Johns believes that finding something you like is key. “As much as you can infuse fun into it, in whatever way that means for you, is probably going to be more sustainable.”

7 fun exercise routines to try if you hate working out

Finding the ideal fun exercise routine takes some experimentation. Once you find something you like, give yourself some space to change your mind, too, Dr. Belardo says. “Sometimes you just burn out of a certain activity, and you get bored of it. And that's okay too,” she explains.

Ready to try some *actually* fun workouts? Give one of these seven activities a try.

Swimming 

If most traditional forms of cardio fill you with dread, try taking it underwater. Swimming laps is a great way to reap the benefits of both cardio and strength training, Chen explains.^5,6 Since it’s a low-impact activity, it’s ideal for anyone with limited mobility or joint pain. The Centers for Disease Control and Prevention adds that swimming can also support bone health in post-menopausal women, improve quality of life in older adults, and improve mood for everyone. Sounds like a win-win to us.

While sticking to the stroke you are most comfortable with is fine, Chen says switching it up can help work different muscles. For example, “Butterfly is so much of your lats and shoulders, and breaststroke is a little more chest,” she says. Find what works for you, and be sure to have fun with it.

Ice skating, roller skating, or rollerblading

Whether you’re lacing up ice skates or gliding through a park on wheels, your lower body and core muscles will be challenged. Not only do your legs work hard to propel you when you're on skates, but your entire core works to keep you balanced—which isn’t something you can necessarily get from a straightforward jog. Plus, learning a new skill helps distract you from the fact that you’re exercising, says Chen. 

Rock climbing

If you’re looking to strengthen your upper body and core muscles, rock climbing just might be for you. “Rock climbing takes so much strength,” says Chen, specifically in your biceps, back muscles, core, and even your fingers. The activity even keeps your heart rate elevated, tapping into those cardiovascular benefits.⁷ But you’ll be so focused on your next move that you’ll hardly notice. Psst: Do these rock climbing stretches before you get started. 

Try a new sport

One of the major forms of exercise we lose when we become adults is playing sports. But just because you don’t have P.E. class anymore doesn’t mean you can’t still play a sport you love—whether it’s soccer, pickleball, basketball, or something else. Not only does the fun of playing distract you from the workout, but involving other people in your routine makes you more likely to stick to it, says Johns. Try joining a rec league or inviting friends to play with you regularly. 

Ballet classes 

ICYMI: Ballet is back, and it’s no longer just for children or professional dancers. Adult ballet classes have grown in popularity over the last few years, opening the dance style up to adults who want to learn a new skill without the pressure. Ballet can offer an improvement in core strength, flexibility, and balance—all of which often drop as you age.

Skiing or snowboarding

If you have access to some slopes, few things will distract you from the pain of exercise more than sliding rapidly down a mountain. Skiing and snowboarding are a blend of cardio and strength training and a form of interval training, which burns more calories than traditional aerobic exercise and continues to burn them even after you’re done.⁸ Trust us, after just one or two runs of twisting through turns, controlling your speed, and staying balanced, your thighs and core will feel it on the drive home.

Exercise snacks

Don't have the time for a full workout? Don’t underestimate the power of small bursts of movement throughout the day, otherwise known as "exercise snacks." While it might not seem glamorous or beneficial, Dr. Belardo says that doing five minutes of exercise four times a day adds up. “That's 20 minutes that you've added into your routine, which at the time, feels literally like nothing,” she says. Exercise snacks can also be a jumping-off point to more challenging movements down the road, Dr. Belardo says. That's why starting small isn't such a bad idea after all.

The bottom line

A lasting exercise routine doesn’t have to include using weight machines, treadmines, or burpees—especially if that’s the last thing you want to do. Forcing yourself to exercise in a way you don’t enjoy (and shaming yourself for not loving it) likely won’t lead to regular activity anyway. “Breaking out of the mold of what exercise has to look like...it just helps you stick to it a little bit more,” says Chen. So don't be afraid to add some fun into your workout. Your body (and mind) will thank you for it.