The biggest roadblocks to getting your workout in every day are the excuses you make when you don’t feel like getting it done. You’re too busy. You’re too tired. You don’t have enough time.
Working out in the morning is a good method for two reasons. It not only gets your workout out of the way before you are awake enough to really protest or do something else instead, but it also gives you energy for the rest of the day you would not have had if you skipped your workout.
Here are three morning workout routines that will keep you on a good fitness schedule and give you energy that will last all day long.
1. The Home-Friendly Workout
The hardest part about getting yourself to work out in the morning is actually starting. Once you actually begin, the process gets a whole lot easier.
The closer to home you can get your workout in, the better. Your living room seems like a good place to start: you don’t have to drag yourself to the gym or worry about how you look. Try this workout routine from Greatist without even having to leave your house.
- Start with stretch sit-ups. Lie down on the floor with your legs straight out in front of you and together. Stretch out your arms above you. Sit up slowly, keeping your arms and legs straight. Try to touch your toes before bending back down to the floor.
- Squat and fold forward. Lower yourself into a squatting position, but instead of returning to a standing position afterward, straighten your legs and “fold” forward, bringing your hands toward the ground.
- Try a plank combo. Begin with your hands and knees on the ground and slowly lift yourself into a full plank position.
- Next, walkout. Lower yourself into a squat, then place your hands on the floor in front of you and walk yourself forward until you are in a push-up position. Walk your hands back toward your feet and return to the standing position you started in before your squat.
- Squat twist after that. Stand with your feet slightly wider than your shoulder width and point your toes out forward. Rotate your torso to the left without moving your left foot.
As you rotate left, lift your right heel off the ground and twist your right foot to the left. Extend your arms up toward the ceiling, to your left, as you do this. Rotate your body back to the position you started in and lower yourself into a squat. Bring your arms down until they cross over your right foot. Return to your starting position and repeat the other way, rotating to the right.
You should complete three rounds of the full circuit, which you can find on the link above. Try going through 12 reps the first round, 15 the second round and 20 reps the final round.
2. The Run-Walk Workout
Running is a great way to get your heart and muscles working hard, but not everyone can go out and run five miles before work. You might not like running, you haven’t trained very much or you just don’t have time in the morning.
This treadmill workout is the ideal morning workout for those who want to feel energized but don’t have the training, or the time, to run for long periods of time on a treadmill. It only lasts 20 minutes, and it is a combination of running and walking, perfect for anyone no matter their experience level.
- For the first three minutes of the workout, walk 3.0 MPH at an incline of 1.0.
- For the next 30 seconds, increase your speed to 3.5 MPH and increase your incline to 3.5. For the following minute and a half, keep your speed at 3.5 MPH but increase your incline to 4.0, 6.0 and then 7.0.
- For the minute that follows, increase your speed to 5.0 MPH (you will start running at this speed) at an incline of 1.0. Then increase your speed to 6.0 for the following minute.
This workout continues in a similar format for the full 20 minutes, alternating your speed and incline so that you get a good workout at a steady and reasonable pace. You can view the full workout through the link above.
3. The 10 Minute Wakeup
Time in the morning is limited, but that’s no excuse for skipping out on one of the most important parts of your day (second to breakfast): your workout. If you are one of those people who takes an hour or two just to wake up, this one’s for you.
You can complete this circuit in just 10 minutes. Despite its quickness, you will still be able to continue feeling energized long after it’s over.
- Start with jumping jacks. You know them well. Complete 60 total reps (60 total jumping jacks). Your heart will thank you.
- Follow that up with some bicycle crunches: 45 seconds’ worth, to be exact.
- Burpees are next on the list. 20 reps will do. Start on the ground, push yourself up and jump with your arms straight up in the air.
- Do a full minute-long plank followed by 20 side plank raises.
- 30 seconds’ worth of mountain climbers should follow.
- Finally, finish up your 10-minute wakeup workout with 15 ab V-ups. Lie flat on your back, lift up your legs and sit up, arms extended, to touch your toes.
Don’t let your excuses stand in your way of being healthy and energized the rest of your day. These workouts are convenient and quick, so they are doable even if you and mornings do not get along.
You need as much energy as possible to accomplish your goals, get your work done and continue feeling good doing it. Give these workouts a chance and watch as your body grows more accustomed to the moves and doesn’t complain quite so much when you wake it up at the crack of dawn.