The number one reason why many people choose not to exercise is because of tiredness; tiredness after a long day of work, tiredness after looking after the children or tiredness due to a lack of sleep. Luckily, with just a little bit of adjustment you can easily schedule in an exercise session when you are at your most alert – in the morning. Early morning workouts have a variety of benefits, some of which are described below.
Boost Your Metabolism
Your metabolism won’t boost itself and although you might be ready to throw some clothes on and head out the door for a busy day of work, your metabolism won’t be ready. Instead take the time to wake up thirty minutes earlier and focus on a quick morning workout. One little known fact to keep in mind is that your metabolism is increased for around an hour after exercise so you’ll continue burning calories at a faster rate after your morning workout and on the way to work – sounds good right?
Sleep Better at Night
Research has also shown that by following a regular morning workout you will be able to sleep better during the night-time. Evening exercise stimulates your body which makes it very hard to relax and unwind. By exercising in the morning you will have time to relax at the end of the day and put your body in sleep mode – this leads to a much better night’s sleep.
No Need for Coffee
Do you always reach for the coffee jar the minute you wake up? Your body doesn’t need caffeine it needs oxygen and this can be gained through a good morning workout. Instead of reaching for the granules reach for your trainers; by exercising in the morning you will be stimulating your brain and body naturally and give your body the natural boost that it needs.
It’s all well and good saying you will hit the gym after work but after a stressful day (or a workday that’s lasted longer than you anticipated) the last thing you’ll want to do is put your exercise gear on and start running. Believe it or not once you have included a morning workout into your routine, it will become second nature. You will feel much more motivated to work out first thing in the morning than you will at 5 or 6pm in the evening.
Morning Workout Exercises
Here are some good exercises that you can mix and create your own quick morning workout routine. Try to train between 15-30 minutes each morning. Never forget to warm-up. Pick at least 4 exercises from the one listed below:
A. Warm-up – Takes 3 minutes.
1. Run in place for 3 minutes.
2. Rotate your head, shoulders, elbows, arms, wrists, torso, knees, and ankles. (3 minutes)
B. Posing – Takes
1. Leaning Side Plank: Standing on your right side a few foot away from your bed lean towards it. Once you reach your bed, bend your right arm and form a 90 degree angle with your elbow. Forearm resting on bed. Your bed has to be stable. Keep your body lined-up perfectly and your feet stack. Maintain this pose for 30 seconds and perform it on each side.
2. Cat-Cow Pose: Get on all your fours with hands aligned at shoulder width and inline with them. Knees have to be inline with your hips. Now raise your tailbone and head so that your spine goes to an u-shape position. Inhale while doing it. Next, gently reverse the positing by curling your back upward, lowering your head and raising your tailbone. Do 10 smooth reps.
3. Split Squat: Stand with feet together and arms at your sides. Step back with your right foot and go down for a lunge, bending your left foot at a 90 degree angle. Push back up with knees slightly bent. Repeat this for 30 seconds before you change your legs and do the same routine.
4. Squat Thrusts: Stand with your feet together. Squat down and place your hands on the floor, in front of your feet. Jump your feet backwards in a push-up position. Perform the push-up and return to standing position. Repeat this for 30 seconds. Pause for 1 minute. Perform 2 sets.
5. Plank Pose: Get on all your fours with hands aligned at shoulder width and inline with them. Knees have to be inline with your hips. Go down on your elbows and form a 90 degree angle. Spine has to remain straight. Now push your legs back, extend them to a push-up like position, without moving your but and spine. Hold this position for at least 30 seconds.
C. Squats – Take about 4 minutes.
Perform different types of squats. You can increase difficulty level, add dumbbells and higher the repetitions count depending on your fitness level and progress. Do at least 3 sets with a 45 seconds break between them. Start with 10 reps and gradually increase once you progress.
D. Push-ups Take around 4 minutes.
Perform 3 sets starting with 5 reps. Increase the reps once you get fitter. This morning workout exercise requires a 45 seconds pause between the sets.
E. Crunches Spend around 4 minutes.
Here is a list with different type of crunches. Pick 3 of them, each morning, and complete them without any break. Once you finish the circuit pause for 45 seconds and start the 2nd set. Repeat this morning workout exercise for 3 sets.
-> Basic Crunch: 15-20 repetitions (Lift head and shoulders off the floor)
-> Reverse Crunch: 15-20 repetitions (Lift hips off the floor)
-> Double Crunch: 7-20 repetitions (Lift hips & shoulders simultaneously of the floor)
-> Left Crunches: 10-20 repetitions (Bring right elbow to your left knee)
-> Right Crunches: 10-20 repetitions (Bring left elbow to your right knee)
-> Bicycle Crunches: 7-20 repetitions (Bring right/left elbow to your left/right knee and bicycle your legs)
F. Stretching – Takes 3 minutes
Perform some good stretching moves for legs and spine to relax after this great morning workout!
Morning Workout Tip: Always drink a glass of water before you start the workout and right after you complete it!