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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 June 5, 2018

              Is Building Muscle Possible in Your 40s? (Build Muscle the Batman Way)

              Is Building Muscle Possible in Your 40s? (Build Muscle the Batman Way)

              Ben Affleck just recently got in bodybuilding-shape for the movie Batman vs. Superman. What few people know is that Ben Affleck is 45 years old at the moment. Yet Ben Affleck looks like a monster in his role as Batman. On top of that he’s 6’3” – being tall makes it even harder to look muscular. Yet Batman completely nailed it.

                While a lot of the look as Batman may be due to his costume and the lighting, Ben Affleck nonetheless is a key example for building muscle if you’re over the age of 40. Mainly because he follows these 3 rules:

                Rule #1: Stick to the basics

                Ben Affleck doesn’t like working out, that’s where most people begin. Even me as a trainer, I don’t wake up in the morning and think: “Hell yeah, time to do a workout session”.

                It was torture. […] I hate to exercise. — Ben Affleck

                Training is nothing fancy, it should simply be part of your routine. Yet a lot of the people that start training after the age of 40 think they need a specific, fancy workout schedule. This is not true.

                While your recovery periods may truly be longer, you don’t need to train any different than a 20 year old unless you have major physical limitations such as a herniated disc.

                The most important thing in every workout schedule should be to get into a routine. This can be harder because as an adult, you have more responsibilities such as a demanding job or a family.

                In the beginning, you need to juggle multiple aspects of your life. That’s why you need support from your environment. Also, try to make friends at the gym or join groups on Facebook and Whatsapp. This will also help you with number #2.

                Rule #2: Keep going

                Most people that sign up for a gym membership quit after 3 months. I’m a huge supporter in making your workout and diet sustainable, yet this is much harder if you are 40+ years old.

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                That’s also a reason why most of the actors are not able to keep their bodies in the long-term. For example, Ben Affleck only has a great body until he has to be on the scene. The movie holds him accountable.

                If Ben would step on set, looking like a Spongebob instead of a Superhero, no one would take him seriously and he would risk his career. You have to hold yourself accountable to your workout schedule.

                Realize that most worthwile things in life are hard first before they get easier.

                Write down your realistic goals for yourself or even publish it on your facebook wall and post your training pictures. This will create social pressure to help you keep going.

                Plan your workout sessions ahead of the week and treat them as a priority. What works with most of my clients is setting a specific workout time in the morning. as the kids are often still asleep at that time. Make those early morning hours the ‘You-time’. Training early in the morning can also help with rule #3.

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                Building muscles will take longer if you’re 40 due to the wear and tear over the years. Be persistent.

                For extra accountability: Train with a friend or hire a coach. A coach holds you accountable and gives you the necessary guidance.

                Rule #3 Enjoy the process

                Ben Affleck told an interviewer that he noticed that once he went for a workout, other things started to improve in his life. He increased his discipline and had more energy at the movie shoot.

                This is a phenomena I can see on a daily basis. While we’ve seen in rule #1 that training is usually not that enjoyable, the other effects in your life are absolutely great.

                Your workout schedule can be a Trojan Horse. You start the schedule wanting to improve your physique but you end up improving every aspect of your life.

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                Getting a workout can be a huge win for your day. Even if your whole day was awfully bad, at least you got a workout in.

                Admiral William McRaven, the retired United States Navy Admiral talks about making your bed to start your day right. Going for a workout is making your bed on steroids. It takes discipline and willpower to do it, but training has many positive side effects.

                Instead of always focusing on your goal you have to enjoy and trust the process.

                You can build muscles after 40

                Ben Affleck is a monster. He’s a great example for a person that build a great amount of muscles even while being older and fairly tall.

                He managed to build such an impressive physique by following three basic rules:

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                1. Sticking to the basics.
                2. Finding reasons to keep going.
                3. Enjoying the process. Realize that exercising is a Trojan Horse.

                Here’s a video about how Ben Affleck transformed his body:

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