If you feel like your usual workout routine is slowing down because life has become more hectic, this 15-minute body workout will try to maximize a small time training. This workout will be perfect for you.
Many benefits exist when you train first thing in the morning and it won’t take up any of your time. Also, it’s a way to get started, improve your metabolism, increase your energy levels and produce endorphins that will determine a good mood that will last you the rest of the day.
Some studies of athletes showed that exercising in the morning burns more calories than any other time of day because the metabolism is increased, much more than training in the afternoon.
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Good morning workout training plan
Starts this workout by warm-up and lengthening muscles.
Stand on your feet together and your hands down of your side. In one motion jump your feet out to the side and raise your arms above your head, then immediately reverse that motion of jumping back to the starting position.
Lie face down on the floor and place your hands about 90 centimeters apart while holding your torso at arm’s length. Next, lower yourself until your chest almost touches the ground while you take in air. Now exhale and contract your upper body until you reach the starting position.
The sit ups has a great range from motion so not only does them work your abs it too works your hips too, helping to build an strong core.
First, you should lie down with your legs extended and your feet slightly raised, placing your hands by your head. Bend the right knee while turning the upper left body to touch the knee with the elbow. Finally, we will have to repeat the same movement using the left knee and the right elbow. Repeat this alternating between two legs.
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First, start with your body in a straight line and your hands slightly wider than your shoulders. Keep your toes and the base of your feet touching the ground. Bring one knee up to the center of your stomach and then quickly alternate between your legs. Continue to alternate until the game is complete.
Do a bend by supporting the weight of your body with your forearms, elbows and toes. Arms should be placed under the shoulders, holding the body in a straight line and back completely flat, without any arching or rounding.
6 keys to make morning workout become a habit
Does the idea of waking up even earlier than usual for training seem like a nightmare to you? Well, it’s a very common reaction…
We’ve all had it happen to us. We schedule ourselves to get up early and train, so we can start our day with more energy, but we get stuck in the sheets or just bail at the last minute. Or we say we’re too tired, that it’s still dark outside… There will always be excuses to avoid an early training.
The truth is that morning exercise requires a lot of willpower and forming the habit is not easy. Therefore, we give you seven tips or keys to find the motivation and form the habit of training in the morning.
1- Practice short workouts: You do not need always to train in the morning. But when you do, do it for only 30 minutes. It can be jogging or a HIIT workout. That way you don’t have to get up that much earlier, and you’ll have time for a good breakfast. Once you’ve formed the habit, your routines can become longer, but focus on an easier routine at first.
2- Get everything ready on the night before: Starting from the clothes you will wear to the snack you will bring. Everything should be decided in advance, to give you less chance of regret.
3- Create a playlist: Pick the songs that lift your spirits, that “turn you on”. Put on your headphones as soon as you leave the house. You could even try setting a song as an alarm (Rocky, of course).
4- Sleep at least 8 hours: When you go to bed too late, adding up too few hours of sleep, it will be harder for you to get up early. Set a time to go to bed and disconnect one hour before that time. That means dim the lights, turn off the phone or notebook, start reading. All this will help you feel calmer and sleepier. And when the alarm goes off in the morning, you’ll have less trouble getting out of bed.
5- Set a goal: Set a specific goal with a scheduled deadline that can help motivate you on those days when you wonder why so much effort is required.
6- Mix your daily workout routines: Don’t do the same thing all the time, because it will become tedious. One day go for a jog, another day do HIIT, weights, cycling, etc. Your body will respond to changes and you will see results faster, without getting bored.