Last Updated on January 16, 2025

Hey Queen, Ready to Slay Those Fitness Goals Without the Stress?

We’ve all been there—scrolling through fitness influencers’ Instagram feeds, feeling inspired but also low-key intimidated. Let’s be real: starting a fitness journey can feel overwhelming. But what if we told you that fitness doesn’t have to involve a grueling gym routine or endless burpees?

Welcome to the Lazy Girl’s Guide to Fitness! Whether you’re a student juggling classes or someone who’d rather binge Emily in Paris than hit the gym, this guide is here to help you ease into fitness in a way that feels totally manageable—and even fun.

1. Start Small, Stay Consistent

Don’t Overwhelm Yourself

Fitness isn’t about sprinting straight out of the gate. Align your fitness resolutions with a “slow but steady” approach—something Gen Z loves. Starting small is key: commit to just 5-10 minutes a day. It’s enough to build a habit without feeling daunting, and those small steps can lead to big results over time.

Deep Dive into TikTok-Trending Workouts:

  • Blogilates: Perfect for those who love vibrant energy. Cassey’s quick Pilates routines range from ab-focused sessions to total-body stretches. Her Glow-Up Challenges are especially popular on TikTok.
  • MadFit: Imagine dancing to Doja Cat’s latest track while burning calories. Maddie’s dance-inspired cardio workouts are apartment-friendly and make fitness genuinely fun.
  • Pamela Reif: Known for her no-nonsense attitude, Pamela’s workouts are short, intense, and set to upbeat music. Many Gen Z women love her no-equipment series for its accessibility.
  • Chloe Ting: Famous for her 2-week shred challenges, Chloe offers easy-to-follow routines for all fitness levels. These programs are all about quick results, making them perfect for motivation.

Apps That Gen Z Trusts to Stay Consistent:

  • Shreddy: Developed by influencer Grace Beverley, this app includes pre-designed fitness plans and meal prep ideas, perfect for busy schedules. Plus, the aesthetic is so Gen Z.
  • Centr by Chris Hemsworth: Beyond Thor’s epic physique, this app provides yoga, boxing, and HIIT workouts designed for beginners.
  • FitOn: Not only is it free, but it also features workouts from celebs like Gabrielle Union. You’ll find everything from dance cardio to mindful stretching sessions.

2. Workouts That Don’t Feel Like Work

Make It Fun:

  • Dance Like Nobody’s Watching: Put on a playlist with artists like Dua Lipa, Harry Styles, or BTS and let loose. This isn’t just about burning calories—dancing releases endorphins that instantly boost your mood. Influencers like Charli D’Amelio are known to share easy TikTok dances you can follow.
  • Hot Girl Walks: Coined by TikTok, these walks aren’t just about exercise—they’re about manifesting your goals while vibing to your favorite podcast. Try The Morning Toast or Anything Goes with Emma Chamberlain.
  • Stretching as Self-Care: Influencers like Natacha Océane promote stretching routines that you can do right from your bed. These routines not only improve flexibility but also help you de-stress.

Gen Z Fitness Trends to Try:

  • Virtual Reality Workouts: Platforms like Supernatural let you box, dance, or meditate in immersive VR environments. Imagine working out on a virtual beach!
  • Short HIIT Workouts: High-Intensity Interval Training is perfect for maximizing results in a short time. Apps like 7-Minute Workout make it accessible.
  • Mind-Body Practices: Think yoga, Pilates, or even meditation apps like Calm and Headspace. These help you balance physical health with mental well-being—a top priority for Gen Z.

3. Turn Netflix Time Into Fitness Time

  • Commercial Break Challenges: During Netflix binges, try doing 10 squats, 15 sit-ups, or a 30-second plank during each episode’s recap or commercial. Influencers like Whitney Simmons often share fun TV-friendly workout ideas on Instagram.
  • Level Up Your Workspace: Invest in a walking treadmill for your desk or a standing desk converter. TikTok’s productivity queens like Alix Earle swear by staying active while working.

4. Invest in Cute Activewear

Why It Matters:

When you feel confident in your workout clothes, you’re more likely to show up for your workouts. Rocking outfits that align with your fitness resolutions can keep you motivated and excited to stick to your goals. Plus, nothing screams Gen Z more than Instagram-worthy gym fits.

Top Picks for Affordable Yet Trendy Activewear:

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  • Set Activewear: Known for its minimalist aesthetic, this brand has gained a cult following among TikTok’s fashion-forward crowd.
  • Gymshark: Gymshark’s colorful sets are a favorite for weightlifting or HIIT workouts.
  • Fabletics: Affordable subscription-based options make it easy to refresh your activewear wardrobe.
  • Alo Yoga: Spotted on Addison Rae and Kendall Jenner, Alo Yoga offers sleek designs perfect for Pilates and yoga sessions.

5. Accountability Without Pressure

Find Your Fitness Tribe

Gen Z thrives on community. Use your fitness resolutions as a way to bond with friends and stay accountable. Create a group chat where you share fitness memes, daily step counts, or even TikTok workout challenges.

Tech to Stay Connected:

  • Strava: Perfect for runners or walkers who want to track progress and share achievements with friends.
  • Nike Run Club: Offers virtual challenges and allows you to sync workouts with friends for extra motivation.

6. Celebrate Small Wins

Track Progress the Fun Way:

Celebrating even the tiniest milestones keeps motivation high. Setting fitness resolutions can give you clear goals to work toward, making those milestones even more rewarding. Reward yourself for hitting step goals or completing a week of workouts.

Must-Have Tools:

Five-Minute Journal

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The Five-Minute Journal is a simple yet powerful tool designed to help you practice gratitude, set intentions, and reflect on your day—all in just five minutes. Its structured format includes prompts for morning and evening entries, encouraging positivity, mindfulness, and personal growth. With sections for gratitude, daily affirmations, and highlights, it’s a compact and efficient way to cultivate a productive and reflective mindset.

How Gen Z Can Use It for Fitness

Gen Z thrives on setting goals and tracking progress in meaningful ways, and the Five-Minute Journal is a perfect companion for a fitness journey. Here’s how:

  1. Morning Gratitude & Intentions
    • Use the gratitude section to focus on what your body can do, such as “I’m grateful for my strength to complete yesterday’s workout” or “I’m thankful for the energy to start today.”
    • Write affirmations like “I am capable of achieving my fitness goals” or “I am disciplined and consistent in my journey.”
  2. Tracking Progress
    • In the evening, reflect on the highlights of your day: Did you hit a new personal best? Drink enough water? Stick to your nutrition goals? These small wins reinforce positive habits.
  3. Setting Priorities
    • Use the “What would make today great?” section to prioritize fitness-related goals, like completing a specific workout, meal prepping, or getting enough rest.
  4. Building Mindset
    • The daily prompts help build a stronger mental foundation. Journaling about fitness is not just about the physical—it’s also about self-motivation, overcoming challenges, and celebrating every step of progress.
  5. Creating Consistency
    • Gen Z loves routines, and the Five-Minute Journal can integrate seamlessly into morning or evening rituals, making it easier to stick to fitness and wellness plans.

Whether you’re striving for physical gains, better mental clarity, or overall well-being, the Five-Minute Journal can help Gen Zers align their fitness journey with gratitude, reflection, and intention-setting—all in just five minutes a day.

Fitbit

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The Fitbit is a popular wearable device that tracks your daily activity, workouts, sleep patterns, and overall health metrics. With features like heart rate monitoring, step counting, GPS, and even mindfulness exercises, the Fitbit is designed to help you stay on top of your health and fitness goals. It syncs seamlessly with your smartphone, offering real-time data and progress tracking through its intuitive app.

How Gen Z Can Use It for Their Fitness Journey

  1. Activity Tracking Made Fun
    • Fitbit tracks steps, distance, calories burned, and active minutes—perfect for Gen Zers who thrive on instant feedback. Challenge yourself to meet your step goals daily or join step challenges with friends to make staying active more engaging.
  2. Workout Optimization
    • Use Fitbit’s heart rate zones to maximize your workout intensity, whether it’s cardio, strength training, or yoga. Plus, with guided workouts available on certain models, it’s like having a personal trainer on your wrist.
  3. Sleep Smarts
    • Gen Z values holistic health, and Fitbit’s detailed sleep tracking helps you optimize rest and recovery. The app provides insights into your sleep stages, from light to REM, so you can ensure you’re getting the quality rest needed for fitness performance.
  4. Stay Accountable with Goals
    • Set personalized fitness goals in the app, such as burning a certain number of calories, hitting a specific step count, or completing weekly workout milestones. Fitbit keeps you motivated with badges, notifications, and streaks to celebrate your progress.
  5. Track Nutrition and Water Intake
    • Use the Fitbit app to log meals and water intake, making it easier to align your nutrition with your fitness goals. This is especially helpful for those focusing on weight management or muscle gain.
  6. Mindfulness and Stress Management
    • Fitness isn’t just physical—it’s mental, too. Fitbit offers guided breathing exercises and stress management scores to help Gen Zers prioritize their mental well-being alongside their workouts.
  7. Real-Time Progress Tracking
    • Fitbit’s dashboard lets you see real-time data, including calories burned and steps taken during workouts, which keeps you motivated and informed about your progress.
  8. Stay Connected
    • For social Gen Zers, Fitbit’s community feature is a game-changer. You can share achievements, participate in challenges, or even follow workout plans with friends and family, building a supportive fitness network.

Why Gen Z Loves Fitbit

With its sleek design, gamified features, and focus on both physical and mental wellness, the Fitbit aligns perfectly with Gen Z’s desire for convenience, customization, and accountability. It’s not just a fitness tracker—it’s a lifestyle tool that helps you achieve your health goals while staying connected and inspired.

MyFitnessPal

MyFitnessPal is a leading nutrition and fitness app designed to help you track your food intake, exercise, and progress toward your health goals. It offers a comprehensive database of foods, barcode scanning for easy meal logging, and tools for monitoring macronutrients, calories, and more. Whether you’re focused on weight loss, muscle gain, or overall wellness, MyFitnessPal is a powerful resource for building better habits.

How Gen Z Can Use It for Their Fitness Journey

  1. Effortless Food Tracking
    • MyFitnessPal’s extensive food database (with over 14 million items!) makes tracking meals super easy. Use the barcode scanner or search function to log your meals in seconds. This is perfect for Gen Zers who value quick and efficient tools.
  2. Stay on Top of Macros
    • Fitness journeys often involve hitting specific macronutrient goals (protein, carbs, fats). MyFitnessPal provides a detailed breakdown of your daily intake, helping you align your nutrition with fitness objectives like muscle building or weight loss.
  3. Set Personalized Goals
    • Whether you want to shed pounds, maintain your weight, or bulk up, MyFitnessPal tailors calorie and macronutrient recommendations to your unique goals, lifestyle, and fitness level.
  4. Track Workouts
    • Log workouts manually or sync MyFitnessPal with other fitness devices like Fitbit or Apple Watch to monitor calories burned and exercise habits. This makes it easy to see how your nutrition and activity levels work together.
  5. Mindful Eating Made Easy
    • For Gen Zers aiming to eat healthier, the app provides insights into food quality, such as sugar and sodium intake, helping you make informed choices. It even offers reminders to log meals so you stay consistent.
  6. Community and Support
    • Join MyFitnessPal’s community forums to connect with others on similar fitness journeys. Share tips, find recipes, or celebrate milestones with like-minded individuals for extra motivation.
  7. Track Progress Over Time
    • With weight tracking, measurement logs, and progress graphs, you can visually see how far you’ve come. This is especially motivating for Gen Zers who enjoy tracking their journey and celebrating milestones.
  8. Meal Planning & Recipes
    • The app offers meal plans and a vast collection of recipes, making it easier for Gen Z to prep meals that fit their goals without feeling overwhelmed.
  9. Stay Accountable
    • MyFitnessPal keeps you on track with personalized insights and reminders to log food, workouts, or water intake. It’s like having a personal health coach in your pocket.

Why Gen Z Loves MyFitnessPal

With its sleek interface, customizable features, and ability to integrate with other fitness tools, MyFitnessPal is perfect for Gen Zers looking to stay informed, organized, and in control of their health. It empowers users to take charge of their fitness journey by focusing on the connection between food, activity, and progress—all in one convenient app.

Conclusion

Fitness isn’t one-size-fits-all, and it’s not about being perfect. Setting fitness resolutions that align with your personal goals can help you stay motivated and focused. Whether you’re dancing to Anti-Hero by Taylor Swift or doing stretches before bed, small efforts add up. Celebrate every step of your journey—you’ve got this, Queen!

Check out our 3-Day Workout Split for Female Beginners to kickstart your fitness journey.

What are the 5 components of fitness goals?

The 5 components of fitness goals are:
Cardiovascular Endurance: Improve heart and lung efficiency (e.g., run a 5K).
Muscular Strength: Build maximum muscle force (e.g., lift heavier weights).
Muscular Endurance: Sustain repeated muscle activity (e.g., more push-ups).
Flexibility: Enhance joint range of motion (e.g., touch your toes).
Body Composition: Balance fat and lean mass (e.g., reduce body fat).

What is the 90 10 rule in fitness?

The 90/10 rule in fitness refers to a balance between healthy habits and indulgence, emphasizing sustainability and moderation in your fitness journey. Here’s how it works:
90% Healthy Choices: Focus on maintaining a consistent routine with nutritious eating, regular exercise, adequate sleep, and self-care. This majority ensures you’re making progress toward your fitness goals.
10% Flexibility: Allow room for indulgences, like a favorite treat or a missed workout, without guilt. This helps maintain a balanced, sustainable lifestyle and prevents burnout.

What is a good smart goal for fitness?

A good SMART goal for fitness is one that is Specific, Measurable, Achievable, Relevant, and Time-bound. Here’s an example:
SMART Goal:
“I will jog for 30 minutes, 3 times per week, for the next 8 weeks to improve my cardiovascular endurance and prepare for a 5K run.”
Why it works:
Specific: Focuses on jogging as the activity.
Measurable: Tracks time (30 minutes) and frequency (3 times per week).
Achievable: Realistic for someone starting or resuming jogging.
Relevant: Tied to the goal of improving endurance and running a 5K.
Time-bound: Set within an 8-week period.

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