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6-Minute Morning Workout To Help You Stay Healthy Effortlessly

6-Minute Morning Workout To Help You Stay Healthy Effortlessly

Dying to get fit and healthy but struggle to find time in your busy schedule? Many of us have fallen into this dreaded conundrum, but thankfully, fitness can be easily adapted to fit almost anyone’s lifestyle. This is especially when it comes to bodyweight exercises as they require no equipment and be performed anywhere, anytime!

A habit of healthy exercise need not require much time or effort as many first imagine. The easiest way to get started is by performing workouts the first thing in the morning. Not only is it convenient, it will wake your body up and even trigger extra fat burning before breakfast.

Use only these 6 bodyweight movements you will quickly strengthen and stretch your entire body with 6 minutes flat! They’ll get your blood pumping, improve your mood and even make you more productive for day ahead.

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Ready to enter the morning-warrior club? Complete each exercise one after another in a circuit format. Let’s see how far you can get in 6 minutes!

1. Squats

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    Without a shadow of a doubt, squats are the king of the full-body exercises. While they focus primarily on the lower body muscles, hips, glutes, hamstrings and quads, they also help strengthen your entire core. While toning your legs and carving out your buttocks you’ll also improve your balance and improve bone density!

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    1. Start with your feet at a shoulder width distance apart
    2. Tighten your abs as you lower your body and push your hips back
    3. Stop when your thighs become parallel with the floor
    4. Push through your heels to return to the standing position
    5. Repeat for 10-15 repetitions

    2. Push Ups

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      Push ups are another bodyweight exercise powerhouse, this time focusing primarily on the upper body. They will strongly activate your chest, arm and shoulder muscles while also working your core. Don’t understate the effectiveness of this exercise!

      1. Begin from an all-fours push-up position, arms straight and hands just wider than shoulder-width
      2. Lock your body into a straight line position from your head down to your ankles
      3. Lower yourself down until your chest almost comes into contact with the ground
      4. Push back up focusing on contracting your chest and engaging your core
      5. Repeat for 5-15 repetitions

      3. Planks

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        The plank is the gold-standard of abdominal and core muscle strengthening exercises. As a static hold exercise, it may not look like much, but don’t let this fool you! This simple isometric exercise works the core harder than many other common ab exercises. By engaging your core muscles in a natural function of stability, your abs with pop and your lower back muscles.

        1. Position your hands in line with your shoulders
        2. Contract the glutes, engage the core and support your body in a straight line position from head to feet
        3. Maintain with position without breaking form for 20-60 seconds

        It’s never easy to stay healthy with a busy schedule. That’s why you need a program to keep yourself motivated to achieve this goal. Our goal system offers a program that delivers FREE and tailor-made materials to keep you updated with simple and healthy living ideas so you don’t need to spare much time and effort to stay healthy. Click in to learn more!

        4. Walk Outs

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          Known to some as the inchworm, this exercise works both the upper body and core muscles as you support your body weight. It can be made even tougher by adding push-ups during this movement.

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          1. Start from a standing position with feet slightly further than shoulders width apart
          2. Lower yourself down into a squat position
          3. Put your hands on the floor in front of you and gradually walk them out until you are in a push-up position
          4. Steadily walk your hands back towards your feet, then return to the standing position
          5. Repeat for 2-8 repetitions

          5. Low Lunge “Rocking Horse”

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            Lunges focus on strengthening the lower body and stretching out tight hamstrings and calves. The rocking horse variation helps to increase the stretch on your hip flexors and improve overall posture.

            1. Lunge forward with your left leg and bend to approximately 90 degrees
            2. Straighten your left knee and push your upper body forward until your fingers can almost touch the ground
            3. Try to frame your left leg between your hands
            4. Return back to the standing position and repeat for the other leg
            5. Perform between 5-15 repetitions (both legs)

            6. Bicycle Crunch

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              The average crunch just can’t match up to the bicycle crunch and it’s a perfect supplement to the plank. This exercise will help tone your waistline by working your core, abdominal and oblique muscles.

              1. Begin by lying flat on the ground and your lower back pushed flat
              2. Place hands behind the head, but don’t interlock your fingers
              3. Lift your knees up towards your chest and allow your shoulder to raise slightly off the floor
              4. Straighten your right leg at a 45-degree angle to the floor while turning your body left and bringing right elbow to left knee
              5. Focus on moving your rib cage as you move your elbows. Switch sides and repeat the same motion.
              6. Keep alternating sides for 5-15 repetitions (each side)

              Find the content useful to you? Click into the goal box below for more time-saving and effortless tips on exercise and diets. By taking this simple act, living a healthy life is no longer a mission impossible for you!

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              Last Updated on April 2, 2020

              10 Quick Easy Workouts To Lose Arm Fat At Home

              10 Quick Easy Workouts To Lose Arm Fat At Home

              Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

              What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

              1. Tricep dips

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                Works: Triceps

                • Hands must be positioned shoulder width apart on a secured chair or bench.
                • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
                • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
                • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
                • Once in this position slowly push off your hands back to the starting position.
                • Do 10-15 reps.

                2. Bicep curls

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                  Works: Biceps and shoulders

                  • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
                  • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
                  • Slowly release the elbow and straighten your arm back down to the starting position.
                  • Repeat the moves on the right side.
                  • Complete 3 sets of 10-15 reps for each arm.

                  3. Push ups

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                    Works: Triceps and Deltoids

                    • Lying face down, place your hands on the floor roughly shoulder-width apart.
                    • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
                    • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
                    • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
                    • Repeat 10-15 times.

                    4. Tricep Kickbacks

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                      Works: Triceps

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                      • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
                      • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
                      • Extend both your arms backwards while your palms are facing each other.
                      • Feel the tension in the triceps and return to the starting position.
                      • Do 3 sets of 8-10 reps.

                      5. Plank

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                        Works: Chest, Shoulders, Biceps and Core

                        • Start face-down on the floor, resting on your forearms and knees.
                        • Step your feet out so that they are slightly apart and come into the plank position.
                        • Make sure your body is straight, parallel to the floor and your bum is tucked in.
                        • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
                        • Repeat 3 times.

                        6. Tricep Extensions

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                          Works: Triceps

                          • Stand on a mat with your feet hip-width apart.
                          • Hold one dumbbell with both hands behind your head, bending the elbows.
                          • Bring the weight towards the ceiling, straightening your arms above your head.
                          • Lower back to starting position.
                          • Complete 2-3 sets of 10-15 reps.

                          7. Lateral Arm Raises

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                            Works: Deltoids

                            • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                            • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                            • Make sure your arm is straight and palm is facing the floor.
                            • Exhale and slowly bring your arm back down to your side.
                            • Repeat on the right side.
                            • Do 10-15 reps on each side and two sets.

                            8. Overhead Press

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                              Works: Shoulders

                              • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                              • Bring the weights to your shoulders.
                              • Keep your core muscles tight and straighten your arms above you.
                              • Slowly bring your arms back down to your shoulders.
                              • Do 3 sets of 10-15 reps.

                              9. Bent Over Row

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                                Works: Triceps and Biceps 

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                                • Place your feet shoulder-width apart.
                                • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                                • Make sure your hands are straight and placed under your shoulders.
                                • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                                • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                                • Repeat 10-15 times.

                                10. Skull Crushers

                                Skull-Crushers

                                  Works: Triceps

                                  • While holding a dumbbell in each hand, lie on your back with your knees bent.
                                  • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                                  • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                                  • Lift your arms back to starting position.
                                  • Complete 2 or 3 sets, 10-15 reps each.

                                  Featured photo credit: Maddi Bazzocco via unsplash.com

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