Adding variety to your workout can keep you from falling into a rut. Use this chart to help you decide how to work out today.
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Jen Widerstrom, your favorite get-fit motivator, is a Shape advisory board member, a trainer (undefeated!) on NBC's The Biggest Loser, the face of women's fitness for Reebok, and the author of Diet Right for Your Personality Type. You can catch her monthly columns in every issue of Shape, covering everything from cardio vs. weights, scale #realtalk, and more. Here, she dishes on how to decide which sweat sesh is best for you in the moment-because one workout certainly does not fit all people, days, times, or moods.

Recently, I was on my way to the gym feeling somewhat detached from the workout ahead of me because, frankly, it's one I always do: I make the weight heavy, the pace fast. (Here's how I talk myself through a tough workout.) But I'm inspired to push harder and train more joyfully when I let myself exercise the way I feel that day. Sometimes you have to permit yourself to discover your workout rather than do your go-to. (Although focusing on one thing will make you a better athlete.) Remove the boundaries of what your daily sweat has to be in order to count, and you'll end up moving more. Before you lace up, first consider what you feel like doing-this flow chart can help you decide.

workout choice infographic

Want more from Jen? Get inspired by her #nofilter realness on Instagram (stomach rolls and all), her encouraging words about why you should try something new, or her three most important tips for weight loss that lasts.