Adding a morning workout to your routine can have an incredibly positive impact on your energy, state of mind, and health. Working out in the morning can improve your energy levels due to better blood circulation and oxygen flow. While those benefits are tremendous, exercising in the morning also leads to the release of endorphins which improves mood and enhances focus. In this article, we will learn about the most effective morning workouts that will prepare you for the day ahead.
The Power of Morning Workouts
There are many benefits to working out in the morning and improving physical health is just one of them. With an increase in metabolism and better mental clarity for the day, morning workouts help in setting a positive tone for the rest of the day. It is also proven that exercising in the morning enables a person to become more productive throughout the day while improving the quality of sleep at night.
5 Energizing Morning Workouts
Here are five workouts that can help you to unlock your true potential and energize you to seize the day:
- 15-Minute HIIT Circuit: If you find yourself strapped for time but still want to maximize the effectiveness of your workout, High Intensity Interval Training (HIIT) is perfect. HIIT consists of alternating between periods of intense physical activity and short breaks. The exercises can vary, but here are a couple options for a 15 minute HIIT routine:
- 30 seconds of jumping jacks
- 30 seconds of push-ups
- 30 seconds of mountain climbers
- 30 seconds of rest
- Push yourself to the limit with each exercise and aim to repeat the sequence three times.
- 10-Minute Total Body Blast: Exercising for just 10 minutes a day could make a remarkable impact on your overall well being. This routine includes:
- Jumping jacks (1 minute): A full-body warm-up that will increase your heart rate.
- Dynamic stretching (2 minutes): Improve mobility with arm circles, leg swings, and torso twists.
- Quick bodyweight strength (3 minutes): Squats (30 seconds), push-ups (30 seconds), and lunges (1 minute)
- Core activation (2 minutes): Plank (1 minute) and bicycle crunches (1 minute)
- Cool down (2 minutes): Gentle stretches and deep breathing to relax the body
- Power Yoga Flow: Start your day with a slower-paced power yoga flow. Yoga increases flexibility while also strengthening your mind and muscles. You will feel calmed and energized after a quick 12-minute session. Begin with sun salutations followed by engaging legs and core with warrior poses and finish the sequence with a 30 second downward dog stretch.
- 5-Minute Cardio Blast: Even when strapped for time, you can use the five minutes to do effective cardio. A simple high intensity cardio workout is enough to raise your heart rate and boost your energy levels.Try this cardio blast:
- 1 minute of high knees
- 1 minute of burpees
- 1 minute of skater jumps
- 1 minute of jump squats
- 1 minute of rest or light jogging in place
- This can be done anywhere with little to no equipment and will get the blood pumping.
- Full-Body Dumbbell Circuit: If working with weights is more your style, grabbing a set of dumbells to do a quick circuit will give you some strength training in addition to cardio. Dumbells are excellent because they allow functional movements that involve using multiple muscles at the same time. Here is an example of a 15 minute dumbell circuit:
- 10 dumbbell squats
- 10 shoulder presses
- 10 bent-over rows
- 10 lunges per leg
- Complete 3 sets of the circuit with 30 seconds of rest in between rounds.
Pre-Workout Nutrition for Enhanced Energy
To make the most out of your workout, a nutritious pre-workout meal will give you the extra boost. Here are some suggestions for pre-workout meals:
- Greek Yogurt with Nuts and Seeds:Great option because it gives a balance of protein, healthy fats and fiber.
- Scrambled Eggs with Whole Wheat Toast: Eggs are a great source of protein while the toast gives complex carbs so you have good sustainable energy.
- Smoothie with Fruits and Nuts: Great for digestion and packed with protein, carbs, and healthy fats.
Avocado and Egg Toast: Loaded with healthy fats and high quality protein.
Tips for a Successful Morning Workout Routine
While these tips can help make your morning workout routine easier, they are to make the workout more enjoyable and effective:
- Start Small: Start with a small time duration that is easy to manage and slowly build from there on the intensity and length.
- Stay Consistent: Try to plan your workouts for the same time daily to set a routine.
- Listen to Your Body:Take breaks when necessary and don’t push yourself too much.
- Make it Fun: Add exercises that interest you to maintain high levels of motivation.
Adding morning workouts to your daily activities can massively improve your energy levels, concentration, and general health. If you prefer doing a HIIT circuit, power yoga, or full-body dumbbell exercises, there is a morning workout designed for everyone. Consuming these exercises with a healthy pre-workout meal and being consistent will allow you to feel energized and strong throughout the day.
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