Introduction
Mornings are usually hectic, and time to squeeze in a workout is something that seems impossible. But you know what? A 20-minute workout can do for energy, mood, and health. Starting your day with a quick energizing workout sets everything off on a positive note for the rest of the day. Want to boost metabolism, help clear up your head a bit, or maybe just get a little kick in the pants to get your energy levels up? Well, look no further! This 20-minute morning routine is what you need.
Here’s why this workout will sure make your mornings more productive and how to fit it into your busy schedule.
Why Morning Workouts are Beneficial
More than just physical fitness, exercising in the morning poses a wide range of benefits. Here are some of them that make it worth squeezing in a quick morning workout and enhancing your day.
- Kickstart That Metabolism: A short session in the morning gets your metabolism ready to keep burning calories throughout the day, meaning you’re pretty well fueled and don’t become lethargic as the day wears on.
- Improves Mood: Exercise produces endorphins, also known as “feel-good” hormones, which reduce stress and anxiety and boost your mood for the day. Getting up to a fitness session in the morning puts you in good spirits that may last throughout the day.
- Boosts Focus and Productivity: A morning fitness session sharpens focus, enhances mental clarity, and improves cognitive performance. It will become much easier to complete your tasks at work or in school.
- It establishes a healthy habit through only 20 minutes of exercise. Once you become accustomed to the routine, for example, in reaching long-term fitness goals, it just becomes a consistent routine.
- The Energizing Morning Workout: 20-Minute End
- This is not your average cardio or strength workout but gives you the best of three worlds: a combination of cardio, strength, and flexibility exercises to give you a full-body workout. It does not require expensive equipment, and you can even do it at home or in a nearby park. Here is how to begin:
1. Warm-Up (3 minutes)
This is important because it ensures your body to prepare for exercise, minimizes your risks of injury, and prepares your muscles for the workout.
- Jumping Jacks (1 minute): Jump jack it up a little to get the heartbeat racing and the muscles ready to go.
- Arm Circles (1 minute): Stand tall, stretch out your arms at shoulder height, and move them in small circles. Gradually raise the circumference of those circles in order to feel the stretch within your shoulders.
- Leg Swings (1 minute): Do an alternating leg swing forward then backward in order to open up your hips completely and just enjoy that expansive range of motion.
2. HIIT Circuit (12 minutes)
This circuit consists of four exercises that you are going to do in the format of 30 seconds work and 15 seconds rest. Do it thrice for a total of 12 minutes.
- Burpees (30 seconds): That’s the full-body exercise that elevates your heart rate while giving strength in building. Start standing, dropping into squat position while you kick your feet back to plank, do a push-up, and then jump your feet forward. Then, jump up.
- Squat to Press (30 seconds): Squat with either light weights or just your own body weight. Then, press your hands or those light weights overhead while you stand up again. This move works legs, shoulders, and midsection.
- Mountain Climbers (30 seconds): Start in high plank position, pull one knee up into chest, then switch quickly. This is a killer cardio and core strength exercise.
- Plank with Shoulder Taps (30 seconds): Plank on the ground with alternate taps to both shoulders with your opposite hand. This will put your arms, shoulders, and core to work.
- When switching exercises, sit for 15 seconds. When you complete the four-exercise circuit, rest for 30 seconds before repeating the round again.
Cool Down and Stretch (5 minutes)
Once you have completed a hard exercise routine, you should cool down and stretch your muscles. This will reduce soreness and relax your muscles.
- Child’s Pose (1 minute): Kneel and let your bottom come as far forward as possible so your bottom touches your heels, stretch out your arms out in front of you and let your forehead rest on the ground. This stretches the back and hips.
- Hamstring Stretch (1 minute): Sit on floor with one leg straight, lean forward trying to get your hands to your toes. Hold for 30 seconds each side.
- Cobra Stretch (1 minute): Lie on your belly, place your palms under your shoulders, and press up to stretch to an open backbend, stretching through the core and lower back.
- Seated Twist (1 minute): Sit down with one leg straight out and one knee bent to the other side, cross the bent leg over the straight, look behind you for direction to twist the torso. Hold for 30 seconds on each side.
How to Stick to Your Morning Workout Routine
A morning workout routine is not easy to establish. However, with the follow tips, you should find it easier to stick to this:
- Starting With an Alarm Clock: Get up 20-30 minutes earlier than your schedule and dedicate this time for the workout. And don’t forget to set your alarm far from where you sleep so that you are forced to get up instead of hitting the snooze button.
- Prepare your gear the night before: Lay out your workout clothes and any equipment, such as a yoga mat, the night before, so you’re ready to go first thing in the morning.
- Start small: If it feels too much to do 20 minutes at first, start with 10 minutes and increase the time as you build your habit.
- Find a buddy: Having a workout buddy or even joining an online community keeps one motivated and accountable.
Conclusion
Start your day with energy in a 20-minute morning workout. Maybe you want to turn things around, become fitter, or feel happier and more energetic throughout your day-this routine does it all. With persistence and a good attitude, you’ll begin to notice just how much better you are both mentally and physically, and now get up, grab your mat, and get moving!
