It can often be difficult to fit in a complicated or lengthy workout during the day. Sometimes the only uninterrupted time you can find is in the early morning, so take advantage of the quiet hours and plan ahead. There are fewer distractions in the morning and nothing to throw you off your goals. An early morning workout before breakfast can burn fat more efficiently than later in the afternoon or evening and improve your mood the entire day.
Shift your bedtime and wake up times by at least 15 minutes to give you enough time to fit in these easy exercises. It’s a win-win for those wanting to improve their fitness and lose weight.
Warm up your body
It is important to warm up your body first before you attempt any high impact exercises. This will allow you to stretch your body, helping your joints stay in good working order and minimizing any injuries which could occur. Start with a few gentle jumping jacks to get the body moving.
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Twist and Tuck
Lie on your back with your arms extended on each side and the palms of your hands facing down. Bend your knees and hips 90 degrees. Pull your abdomen in tight, keep your shoulder blades pressed to the ground and slowly lower your legs to the right, maintaining the 90-degree angle and ensuring your knees are touching. Go as far as you can go to one side without lifting your shoulders. Pull your abdomen in tight as you lift your legs back to the center position. Tuck your knees into your chest and raise your tailbone off the floor. Then lower your hips down and repeat on the left side. Continue alternating for one to two minutes.
Dumbbell Press
Lie on your back with your knees bent and your feet flat on the floor. Hold a dumbbell in each hand and make a right angle by bringing your elbows directly in line with your shoulders. Breathe out as you extend your arms and press the weights towards the ceiling. Try to avoid stiffening the elbows. Hold for five seconds and return to the starting position. Repeat for one to two minutes.
Quad Squats
Stand with your feet apart, slightly wider than shoulder width. Keep your back straight and your abdomen pulled in tight. Exhale as you slowly squat down to a 90-degree angle. Do not let your knees extend further than your toes. Push your buttocks out as if you were about to sit in a chair and hold the position for 5 seconds (or as long as possible). Inhale as you return to the starter position. Repeat for one to two minutes.
Sumo Squats
Stand tall with your feet slightly wider than hip-width apart. Turn your toes out about 45 degrees and place your hand beneath your head. Bend your knees and drop your hips as low as you can without moving your knees forwards or backwards. As you stand, raise your right knee up toward your right elbow in a side crunch motion. Place your right foot down and repeat on the left side. Repeat, alternative each side for one to two minutes.
Push Ups
Place your body in a push-up position with your arms straight and your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from to bottom. Squeeze in your core and lower your body until your chest nearly touches the floor. Pause and then return to the starting point. Do 5 repetitions if possible. Rest and repeat.
Inner-Thigh Leg Raise
Lie on your left side with your left elbow and forearm supporting your upper body. Extend your left leg, bend your right knee and place your right foot behind your left leg for balance. Keep your left leg as straight as possible, exhale and slowly raise your foot as high as you can. Hold for five seconds. Breathe out as you lower your foot down. Do 5 and switch sides. Repeat for one to two minutes.
Cool down your body
Always take a moment to cool down your body with a quick full body stretch to aid flexibility and avoid any possible injuries. Stretch from side to side and down to your toes. Interlace your fingers behind your back as you straighten out your arms and lift your chin to the ceiling. Get on all fours and round out your back like a cat and repeat
Once you have mastered these exercises, you can then mix them up with others for variation of your morning routine. Aim for exercises that work your whole body to slowly increase your overall fitness and encourage weight loss.
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