The morning workouts are a great way to wake up and get the day off to a good start. But someone has too much busy for many tasks and they have not the proper time for going to the gym. I know your busy schedule makes it difficult for you to go to the gym or go for a run during the week. And it is not because of lack of desire, but of time. Indeed, we will present you a 10 minute workout in the morning which will help you add this extra boost to your day by awakening your muscles and your mind. We advise you to do it as soon as you wake up.
In the morning, you need movements that are not too hard on the body and joints. First of all, it is important that you stay focused during your exercises because the mind-body connection is crucial to fully awaken you. Its really happy to know a 10 minute workout in the morning can be more effective than a cup of coffee! although we suggest some routines to practice at home that does not take more than ten minutes.
BEST 10 MINUTE WORKOUT IN THE MORNING
- THE IRON OR PLANK
1. THE IRON OR PLANK
Forget about those endless series of abs that left you unmotivated and with neck pain. If you want to work all the muscles of your abdomen, you must make several plates. To do this you should lie face down. Then, support your forearms on the floor and lift your body horizontally, with your toes resting on the ground. Your legs should be together and your buttocks should be at the same level as your back (you should form a straight line). You will feel immediately that you are working intensely on your abdomen. Perform 3 sets of 30 seconds, taking a break of 10 seconds between each series. Although at the beginning it is difficult, you will see that soon you will be able to do it without a problem.
When you are looking for 10 minute workout in the morning the push-ups is the best exercise for you. because you can do this exercise easily. An exercise that you may not be used to doing, but that shapes and strengthens the upper part of your body. Doing push-ups or push-ups you will be able to eliminate the thick arms and backs, as well as preventing the fall of the breasts when working the chest muscles. Your shoulders will look more defined, and you will also be working your abdomen. Do them with your knees resting on the floor until you have the strength to do it with your legs stretched out. Do 3 sets of 15, or 3 sets of 10 if you find it very intense. taking a break of 10 seconds between each series.
This is the best exercise to work legs and glutes, as it strengthens and tones different muscle groups. Do the squats slowly, and remember that your knees should never be at the level of the toes because you could injure yourself. When going down, your legs should form a 90 ° angle. Perform 3 sets of 20 squats. If it seems very simple, you can carry a pair of dumbbells and do them with arms outstretched for more intense work. taking a break of 10 seconds between each series.
To do this exercise, stand on all fours, hands and knees firmly resting on the floor. He then extends his right arm in front of you, and at the same time stretches the left leg. Maintain the position for 3 seconds and return to the initial one. Repeat on the other side. Do 3 sets of 20 exercises (10 per side). taking a break of 10 seconds between each series.
BENEFITS OF 10 MINUTE WORKOUT IN THE MORNING
Doing physical exercise in the morning brings many benefits that will help you improve your quality of life both physically and mentally. These workout benefits have an impact on personal and professional life, so, if you want to start your day with much calmer and forget, for a few moments, of the problems or responsibilities that you will have to face during the day, exercise. Although we do not practice it daily, morning workouts help maintain physical and mental balance and improve performance during the day.
1. BURN MORE CALORIES
You will burn more calories during the day. If you exercise correctly in the morning, you have the benefit of being able to burn calories for the rest of the day. For this, divide your routine into exercises of high-intensity intervals, along with muscle work. Or perform a combination of cardio with weights, you’ll burn twice as many calories!
2. IMPROVE YOUR MOOD
Doing physical activity not only improves our physical condition but also our mood. Through exercise we release endorphins, which are substances or hormones of happiness produced in the brain that help us to calm the pains, be much happier, release tension and reduce stress.
3. LOWER YOUR BLOOD PRESSURE
In an investigation by Appalachian State University, the scientists asked the participants to climb the climber for 30 minutes at 3 different times of the day: 7 am, 1 pm and 7 pm Those who trained in the morning reduced their blood pressure by 10%, a number that continued to drop to 25% at nightfall.
4. INCREASE YOUR ENERGY
When you exercise regularly in the morning, the oxygenation capacity, as well as the nutrition of your organs, muscles and tissues, increases, thus improving energy levels, happiness, and well-being throughout the day. you can workout 10 minutes in the morning for increase your energy! and you can choose to walk, run, ride the bike, do Yoga, and etc.
5. WE WILL START THE DAY MORE RELAXED
as we have explained in previous articles, sports is the best medicine against stress and anxiety. When training in the morning, we will start the day generating endorphins (the hormone of happiness) and with the sensation of relaxation. In this way, we will reach our jobs much more active and motivated.
6. WE WILL SLEEP MUCH BETTER AT NIGHT
one of the benefits that give us exercise regularly, is to improve the quality of sleep. But if we train at night we can get the opposite effect, since the body needs a certain amount of time to deactivate and fall asleep. Therefore, one more data in favor to train in the morning.
7. YOU HAVE ALL DAY FREE
Once you felt frustrated for not having done your exercise routine to go to dinner with some friends or on the contrary, you missed going with your friends for having gone to perform your exercise. All these conflicts can be over when you exercise in the morning. You practically have your day off to do other things, plus you have already complied with your training routine.
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TIPS TO NOT FAIL TO GET UP IN THE MORNING AND EXERCISE
- GO SLEEP EARLY
Set a time to go to sleep that is comfortable for you. Take into account that you should sleep at least seven hours daily and that you should try preferably go to sleep and wake up always at the same time.
- PREPARE YOURSELF
prepare everything you will use for your training. Leave your sportswear and exercise suit ready the night before with everything you are going to use. In this way, there will be no excuse for not having the right equipment to exercise you.
- EAT SOMETHING BEFORE WORKOUT
Eat something light before a workout. Many people train with an empty stomach. If you perform this practice correctly and do not have any health problems (diabetes, gastritis, high or low blood pressure, among others) it can help you lose the so-called “stubborn fat” that is more difficult to disappear. But if you’re looking to improve your health, it’s best to eat something light before training. Consider getting up twenty minutes before your workout so you can eat or drink before exercising.