The alarm goes off and our hand automatically goes to the snooze button. For many of us, getting out of bed in the morning is pure torture and even the thought of exercise makes us sick. We understand you - not everyone is a morning person, but a morning workout brings numerous benefits to our health and helps us tone the body. And no – you don’t have to drive to the gym at 6 a.m. to do this. From now on there are no more excuses because we'll show you how you can get fit in just 10 minutes in the morning. Yes, you read it correctly! So let's get started - get ready to work up a sweat and try our 10-minute workout plan for a quick workout at home tomorrow!
What are the benefits of a morning workout?
Whether HIIT training, Tabata, Audauer orWall Pilates for beginners– there’s certainly no shortage of training methods lately. When is the best time for exercise? The answer to this is simple – the best times of day to exercise are those that you can stick to consistently. Every person is different and the “right time” depends on various factors. You're probably familiar with this - after a long and tiring day at the office, all we want to do is relax on the couch and would hate to go to the gym. And so, unfortunately, we will never achieve our fitness goals.
So a morning workout ensures that you get it done first thing, before the numerous everyday tasks get in your way. Our energy reserves are also a third fuller in the morning than in the evening and training in the morning ensures that we start the day more energetic. Especially for those who want to lose a few pounds, a morning workout on an empty stomach is an excellent way tothe metabolismand stimulate fat burning.
Yes, you can actually get fit with 10 minutes in the morning! All you need is some motivation and a well-thought-out training plan. We've already taken care of the second one and our 10-minute training plan is ideal for using as many muscle groups as possible in the shortest possible time. Rest for 40-50 seconds between exercises and if you have more time, do 2-3 rounds. Surely you will find 10 minutes in the morning to do something good for your body and your health, right?
Squats
Squats are not called the “king exercise” for nothing and we have already explained to you what happens to your body when youdo squats every day. Depending on your fitness level, you can perform squats with your own weight or with dumbbells or a resistance band.
- Stand upright with your legs shoulder-width apart.
- Keep your back straight, tense your stomach and bottom and squat down.
- Do a total of 15 reps.
Push-ups
The push-up is also one of the most effective bodyweight exercises. If you are a beginner, you can first do the push-up on your knees and then try the classic version.
- Start in the low plank position with your body forming a straight line.
- Look down and position your hands slightly wider than shoulder width.
- Tense your core and buttocks and slowly push your body down until you almost touch the floor.
- Slowly return to the starting position and do a total of 10 repetitions.
Lunge backwards
It's time to get those thighs and butt burning! Lunges are a great exercise that you can adapt to your fitness level depending on your mood. Experienced people can use tools such as kettlebells or dumbbells to perform the exercise.
- Stand upright and position your feet about hip-width apart.
- Place your hands on your hips and keep your upper body straight.
- Form a slight hollow back with your lower back and look forward.
- Tense your stomach, buttocks and back and lunge backwards with one left leg.
- Place your left leg on the ball of your foot and lower your knees towards the floor.
- Slowly return to the starting position and repeat with the right leg.
- Do a total of 10 repetitions per leg.
Reverse Crunches
Reverse crunches are one of the more challenging and effective exercises for a flat stomach, making them a great addition to a morning workout.
- Lie flat on your back and extend your arms to your sides.
- Lift your legs off the floor and stretch them towards the ceiling.
- Tense your stomach and lift your pelvis towards the ceiling.
- Make sure that you perform the exercise using the strength of your abdominal muscles and do not use any momentum from your legs.
- Then lower the pelvis again and do a total of 10 repetitions.
Reverse plank with leg raises
Reverse plank is an excellent plank variation to train the entire body with a single exercise.
- Lie on your back, sit up and then support your arms behind you with your palms out to your sides and on the floor.
- Reach straight forward, making sure your body forms a straight line.
- Then alternately press your legs up towards the ceiling and make sure that they do not sag.
- Do a total of 12 reps per leg.
