It’s not the time to make excuse. The time is near in future when you will think, “what If I would have started my fitness routine 1 year back”. I know, you must be very busy. But apart from your work, a good health also need your concern.
A healthy person has more capacity to complete any task faster than unfit and unhealthy individuals.
So, if you are planning from a long time to steal few minutes for your health then this is the perfect combo for you. The best part about this quick morning workout is that you don’t need any gym or equipment, the only thing you need is your own body. You can practice them anywhere.
These quick morning workouts are designed especially for people having a tight schedule.
Morning, an empty stomach is the best time to do exercise as it will help to burn 20% more body fat.
This combo contains 5 body weight exercise (squats, push-ups, planks, bicycle crunch, and lunges) back to back with little to no rest in between for 1 to 3 sets depending on your time.
The time duration of the complete set of 5 exercise:
1 set = 8 minute
2 sets = 16 minute
3 sets = 24 minute
If you have more time then try to do more sets for fast results.
Rise and shine with this quick morning workouts routine.
The squat is popularly known as a leg exercise. Being as a part of strength building exercise, it also helps in fast weight loss.
Research has shown that if squat is done properly, it helps to improve knee stability and strength. It reduces the injury of most of the athletes, which arise due to weak muscles, ligaments, and connective tissue.
15 Squats, in morning workout, gives you a healthy start.
How to do squats:
Step1: Stand with your feet and shoulder- width apart. Engage your abs.
Step 2: Lower down your body by pushing your back. Bend your knees until your thighs become parallel to the ground. Pause for few seconds and return back to the starting position.
2). Push Ups
While entering into the gym, you can commonly find the people sweating and valiantly doing push-ups one after another.
It seems like an easy workout but it takes whole body strength to push your body up and down with the support of your arms.
But one thing that wonders me a lot, is push-ups really worth all the trouble?
Yes, it’s full body workout that helps to build strength, burn calories, and increase mental toughness. The moves in push-ups work in every muscle from neck to toes, while strengthening your chest, abs, shoulders, and triceps.
1 set of 15 reps (repetition) of push-ups, in morning workout, is great to open up your body and mind in less time.
How to do push ups
Step 1: Get down on your fours in push ups position with your arms straight and hands placed slightly wider than shoulder width apart.
Step 2: Lowers your body until your chest nearly touches the ground. Pause and then push-ups back.
One of the core strengthening exercise that engage multiple muscles simultaneously. Regular practice of plank helps to reduce belly fat, improve flexibility, good postures, and reduce back pain.
Hold plank at least for 20-30 seconds. Rest for one minute and repeat 3- 4 times in the morning. This quick morning workout will enhance your mood and activate you for the day.
How to do plank
Step1: Lie down on the floor with your feet together and elbows bend under your shoulder slightly wider than shoulder width apart.
Step 2: Squeeze your glutes and slightly raise your hip off the floor, while balancing your body weight on your forearms and toes. Hold for 30 seconds.
4). Bicycle crunch
If you want great abs and core, then crunch is the best workout with fewer efforts. but, it will not help much in your weight loss goal. It strengthens your core muscles and abs.
The American Council on exercise, declared on the basis of a small study performed in 2011, that bicycle crunch is one of the most effective abdominal exercises.
It also works on upper abs. No other abdominal exercise comprehensively address all the muscles of the abdomen, the bicycle crunch comes close.
15 rep of this bicycle crunch is good to start your fitness session. I am sure these quick morning workouts will prove to be time efficient for your busy schedule.
How to do bicycle crunch:
Step 1: Lie down flat on the floor and put your hands behind your head without locking your fingers. Bring your knees towards your chest and lift your shoulder blades off the floor.
Step 2: Bend your upper body in the right direction and try to touch your elbows to the opposite knees. Now slowly go through a cycle pedal motion.
Step 3: Make sure your rib cage is moving, not just your elbows. After few seconds, change your sides and perform same motion on the other sides to complete one rap.
The lunge is known to be a very effective workout for weight loss. This exercise helps to tones your lower body muscles, strengthen hips and thigh through the movement of both legs.
One set of 10 rep of both right and left leg, is easy and quick morning workout that beginners can also do.
How to do lunges:
Step 1: Keep your upper body straight, shoulder back, chest lifted, and chin ups with contract abs.
Step 2: Take a big step forward with left foot, and lower down your hips until both knees bent at 90 degrees.
Step 3: Right knees shouldn’t touch the floor and don’t try to push your left leg very far. Return to the starting position and practice with opposite leg.
Also Read: 4 Week Workout Plan at Home
Quick Morning Workout Routine at Home Infographic: