IT'S hard to believe a quarter of the year has passed already but with cold weather on the horizon, it can become a little bit tougher to pull on the activewear for a workout.

If you're feeling your motivation starting to wane, now is not the time to give in.

Voyage Fitness manager and personal trainer Nick Kemp has shared a few tips for refreshing your workout so your runners keep pumping until Christmas.

Get outdoors

Mr Kemp said venturing outside for a workout could be a good way to feel fresh when doing a run, walk or ride.

"You're getting that hit of vitamin D as well and that'll help release endorphins,” he said.

"Take along the dog, too, and exercise them while you're exercising yourself.”

Go short and hard

Exercising for hours on end might not be the best idea, especially with the busy lifestyles we all lead.

Mr Kemp said people who are short on time can opt to do a shorter, more intense workout and still benefit physically.

This type of workout could include a 100m sprint followed by a 100m walk, repeated 10 times. "You can read heaps of different benefits such as burning calories at higher rate throughout the day,” Mr Kemp said.

"You can do it with any exercise, just work hard for a short burst.”

Find a buddy

Whether it's a friend or a personal trainer, Mr Kemp said exercising with someone else would help keep you accountable.

"You're a lot more likely to show up because you've got someone depending on you,” he said.

Mr Kemp said even doing a monthly weigh-in could help keep people on track.

Write new goals

If you've been working towards your new year's resolution, it might be time to update the milestones you've got in mind.

Mr Kemp said you're also more likely to stick to long-term and short-term goals if they're written down and within sight.

"Stick them on the fridge, then you're constantly reminded of your goals and what you want to achieve,” he said.

Enjoy exercise

Mr Kemp said it was important to find a form of exercise that suits you, whether it's a walk in the park or group fitness class.

"It's a lot easier to turn up and more likely to stick to it if it's something you enjoy,” he said.

"If people can develop a good routine it'll be easier to stick to in the colder months.”