Studies have shown that a short workout before breakfast can significantly increase fat burning. The great thing about it: 10 minutes is enough!
No time for training? This excuse no longer applies! A simple morning ritual can transform your entire day—in a positive way. The best time for this: is in the morning after getting up, before breakfast.
Why? At this point, glycogen levels are very low, resulting in a higher rate of metabolism and fat burning. Also: After a short good morning workout, you are much more energetic during the day, can concentrate better, and are in a better mood.
The cells are better supplied with blood and you burn more calories during the day. If training is scheduled in the evening, the likelihood of something interfering or making excuses increases. However, if you have already completed the training in the morning, you can look forward to the rest of the day much more relaxed.
If you are short on time, circuit training is the best way to combine strength and endurance. Each Good Morning Workout exercise consists of 12 repetitions. The cardio exercises are performed for one minute at a time, with as few breaks as possible. Minimum effort for maximum results!
Your new morning routine: lemon water and a good morning workout
It’s best to drink a large glass of warm water with lemon as soon as you wake up to get your metabolism and fat burning going. Then you can start training straight away!
Our good morning workout is even more fun with the right sports outfit!
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The quick workout for an energetic start to the day:
Warm up: 1min jump rope
Starting position: Standing. Hold the end of a rope in each hand and stand in front of the rope.
- Pull the rope over your head with your arms raised.
- Jump over the rope as soon as it’s in front of you.
- Your Good Morning Workout plan specifies how many times you should do this activity each day.
Pushups
Start position: Lie face down on the floor or an exercise mat with your arms outstretched, about 3 feet apart, and at right angles to your body. Keep your back straight throughout the exercise.
- Allow your body to sink almost to the floor by bending your elbows.
- Push yourself off the floor and return to the starting position by tightening your chest muscles.
- Repeat this movement as often as indicated on your workout plan.
Sumo Jump Squats
Start position: Standing with both feet placed wider than shoulder width, toes pointing slightly out. Keep your head and back straight throughout the exercise.
- Lower your torso by bending your knees and hips. Hold your hands in front of your body.
- Continue the movement until the angle between your thigh and calf is a little less than 90 degrees. Now your hands should be touching the floor.
- Jump as high as you can and land in the starting position.
- Repeat this movement as many times as specified in the Good Morning Workout Plan.
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Inclined Sit-Ups
Start position: Lying on the floor or on an exercise mat with both hands at the sides of your head and knees bent.
- Raise your torso by contracting your abdominal muscles and at the same time move your elbow to the opposite knee.
- Slowly return to the starting position.
- Repeat the movement with the other elbow.
- Slowly return to the starting position.
- Repeat this movement as often as indicated on your workout plan.
Big lunge
Start position: Standing. Make sure your back is straight during the exercise!
- Step forward with one foot and put your other foot down.
- Straighten the standing leg’s hamstring and calf by bending the knee until they form a straight angle.
- The rear knee should be virtually touching the ground when seated.
- Engage the quadriceps of your standing leg as you rise back to your feet and begin the process over again.
- Then it’s back to the beginning. Repeat the exercise with the second leg as a standing leg now.
- Rep this exercise as many times as your training plan calls for.
Side plank
Start position: Lie on one side and raise your hips while supporting your body with your foot and forearm.
- Hold this for as long as it says on your good morning workout plan!
Squats
Start position: Standing with feet shoulder-width apart, feet pointing slightly outward. Extend your arms forward. Keep your head and back straight throughout the exercise.
- Lower your lower body by bending your knees and hips.
- Continue the movement until the angle between your thigh and calf is a little less than 90 degrees.
- Use your quadriceps to push yourself off the floor to return to the starting position.
- Repeat this movement as often as specified in your workout plan.
Finish: 1min jump rope
Starting position: Standing. Hold the end of a rope in each hand and stand in front of the rope.
- Pull the rope over your head with your arms raised.
- Jump over the rope as soon as it’s in front of you.
- You should perform this workout the number of times that are outlined in your training plan.
- You’ve already completed the excellent morning workout exercises.
Start position: As with the push-up, this position is extremely similar. To differentiate the two movements, your forearms must touch the floor. Lie down on your back with your forearms parallel to the floor so that they make a straight line with your body.
- Try to maintain a straight back and avoid arching in any way by focusing on the abs.
- Count the number of repetitions on your training plan when doing this exercise.