Nowadays, people do not have enough time to exercise or keep fit. With work, family, and social obligations, exercise can easily become another thing that slips through the cracks. But taking 10 minutes out of your morning to do a quick workout is one of the easiest ways to affect your energy levels, mood, and well-being directly. Here is a most practical 10-minute morning workout that is easy to accomplish in the busiest of schedules.
Why Morning Workouts are important?
There are so many benefits of exercise in the morning:
Increases Energy — The short period of physical exercise ensures that blood flows into your muscles, filling them with oxygen and making you energized and ready to face the day.
Improves mood: Working out in the morning releases endorphins, the body’s natural mood lifters, which will have you happier and more focused all day.
Increases Productivity: Morning exercise can help you focus more, allowing you to be more productive at work or in your daily activities.
Makes a Habit: Doing 10-15 morning exercises creates a habit and a regular workout routine, which balances the day effectively.
The 10-Minute Morning Workout
All these different facets (strength, flexibility, and cardio) are included in this brief express workout. You just need a small space, a yoga mat (optional), and water. Here’s a breakdown:
Warm-Up (2 Minutes)
Light warm-up to prepare your body.
Arm Circles: 30 seconds
Stand upright, hold your arms out, and make tiny circles. The circles will gradually become bigger.
Leg Swings: 30 seconds
Support yourself against a wall or a solid object Move one leg in and out for 15 sec then the next leg.
Torso Twists: 1 minute
Have a phase in virtually a vertical line. Slowly rotate the torso while moving your arms from side to side.
Workout (7 Minutes)
This part emphasizes vigorous exercise to boost your heart and build your muscles.
Jumping Jacks: 1 minute
Jumping jacks (also called side-straddle hops)—Start from a standing position by jumping up spreading your legs and raising your arms overhead. You lie back down each time and do it again.
Push-Ups: 1 minute
Change it up by doing them on your knees if you need to. Keep your body in a straight line from your head to your knees (or toes) as you lower and raise your body.
Bodyweight Squats: 1 minute
Feet shoulder width apart. Pull your hips back like you are sitting back in a chair, weight on your heels. Return to standing.
Plank: 1 minute
Come into a push-up position, only lower down to your forearms rather than your hands. Your body should be a straight line from head to heel. Continue this for 1 minute, or as long as possible.
High Knees: 1 minute
Run-on Spot, Pumping High Knees with Arms Walk briskly to increase your heart rate.
Cool Down (2 Minutes)
End with a slow cooldown to get your heart rate down and your muscles stretched.
Forward Fold: 30 seconds
Stand hip-width apart, hinge at your hips, and let your torso hang. This is a nice hamstring and spine stretch.
Child’s Pose: 1 minute
Get down on the mat, sit on your heels, and extend your arms in front of you on the mat. Relax and breathe deeply.
Neck Rolls: 30 seconds
Slowly move your head sidewards to free your neck.
Tips for Regularity and Success
Set a Schedule:
Try to perform your workout at the same time every day in the morning.
Have Everything Ready the Night Before:
Choose your clothes, and workout material to limit decision-making in the AM hours.
Hydrate:
Be sure to drink water before and after your workout.
Pay Attention to Your Body:
If you are tired or sore, change the moves or do a light workout.
Conclusion
A 10-minute morning workout can change your day for the better and keep you in shape without slowing down to a busy day. At the end of the day, this is just so you can maximize your time and not sacrifice your health. Take it easy, be consistent, trust us, the little workout that you do gives you much moreover all you are looking for. So wake up a few minutes earlier, get your mat on, and start an energetic day…