Whether you are running to your 7 A.M. meeting, driving kids to school, or tackling all on your to-do list, sparing yourself just 6 minutes every morning for an energy-boosting workout too often turns out to be the best thing you do for yourself before you head out the door.
At the very minimum, you can set your alarm just 6 minutes before your usual time and drag yourself out. Don't think you can manage and squeeze in a 6-min workout?
Believe me, you can.
In fact, this quick morning workout routine is made for busy people.
It not only requires nothing other than your own body, it hits your full-body and increases your fat burn by 20% (1).
No gym. No dumbbell. No treadmill.
Just you and some space.
You'll be tackling 4 basic yet super effective bodyweight exercises (squats, push-ups, planks, bicycle crunch) that target legs, arms, abs, and butts.
It's fast-paced with little to no rest in between, but you get the maximum results by keeping your energy expenditures elevated throughout.
Got a couple more minutes to spare?
Or maybe you want to start your day crushing your goal and tapping into the inner over-achiever in you.
If that's you, add an additional round and complete 8 minutes.
Your body will exasperate in a healthy and energizing way, and you'll be more than ready to ace your day.
Morning Workout
6-Minute Morning Workout
* Scroll down past the image for the all the exercise details and how to perform them correctly.
Warm-Up
It's always recommended to spend 3-5 mines before and after the workout to properly warm-up and cool-down your body. Complete all four moves in sequence with minimal rest in between. Perform 1-3 sets.
1. Squats
Step 1: Stand with your feet shoulder-width apart.
Step 2: Contract your abs and lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. Pause, and return back to the starting position.
2. Push-Ups
Step 1: Get down on all your fours in a push-up position with your arms straight and your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from your ankles to your head.
Step 2: Brace your coe. Lower your body until your chest nearly touches the floor. Pause, and then push back up.
3. Plank
Step 1: Place your hands directly under the shoulders, slightly wider than shoulder-width apart.
Step 2: Squeeze your glutes and prop your body, so it forms a straight line from head to your toes. Hold the position for the prescribed number of repetitions.
4. Bicycle Crunch
Step 1: Lie flat on the floor with lower back on the ground. Put your hands behind your head, without locking your fingers together then bring your knees in towards your chest and lift your shoulder blade off the ground.
Step 2: Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee.
Step 3: Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one rep. Continue alternating from side to side until completing the prescribed number of reps.
Final Thoughts
There you have it!
A quick good morning workout routine you can do to start your day right.
Working out any time of the day is good for your body and health. But evidence suggests that you may burn additional fat when you exercise in the morning.
And why not? Since working out first thing in the morning will energize you and put you in a good mood to kick start the day.
After all, it all takes is 6 minutes.
Do this routine before jumping into the shower and your breakfast.
Related morning workouts:
Let me know in a comment below how you did. Were you able to complete all 4 exercises under 6 minutes?
Original article and pictures take fitwirr.com site
Комментариев нет:
Отправить комментарий