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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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              Published on May 3, 2019

              8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

              8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

              Are you frustrated by why on earth you can’t lose any weight? Have you ever wondered if you don’t actually know how many calories you eat in a day?

              How much exercise do you ACTUALLY get? Why does nothing seem to be working!?

              If any of those questions sound familiar, then read on. Because I am about to show you some of the best tools you can use to pull yourself out of that rut!

              If you can relate, I’ve been there too. In fact, if it helps your situation at all, I think most of us have at some point or another. Most people feel like, at some point or another, they reach a plateau. It’s that exasperating place that seems to keep us from moving forward (or is moving us slowly).

              How can we break past this point? How can we start to see results and have the momentum to keep moving forward? The answer is simple:

              To have a game-plan and know exactly what is going on inside your body.

              Let me put it this way, in your business, do you go into work figuring you’ll find something to do once you get there? Probably not. You know exactly what needs to get done and you have a game-plan (a task sheet or to-do-list) to get you there. You might even have a few different “games” you play with yourself to make your work more enjoyable or listen to a motivational speaker to make sure your morale is up.

              The same goes for fitness. If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

              If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

              I am about to show you the top fitness apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

              Keep reading to find the apps which might just shoot you past your plateau and into the lifestyle you dream of.

              1. MyFitnessPal

                When it comes to favorite fitness apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

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                MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free, and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

                Just enter the ingredients into each meal and it will add up how many calories you eat. Indulged in a burrito? No problem! Just scan the barcode and it will enter that in for you.

                Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients.

                While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

                If you want a one-stop map to success then this is it! This will not only help you develop a gameplan, but will also create a flexible plan to get you there.

                Get MyFitness Pal here!

                2. Fitbit

                  I know you’ve already heard about this app before, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

                  While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

                  Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving throughout the day.

                  This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure.

                  Get Fitbit here!

                  3. MapMyRun

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                    This is another one for the competitive, beginner, or exercise enthusiast alike. MapMyRun measures the distance that you run and even tracks your route. And, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

                    If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

                    Once, my boyfriend (Now Husband) ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

                    MapMyRun is perfect for those who like to challenge themselves, love to be apart of a fitness community, or want a place for friends to hold them accountable to their goals.

                    Get MapMyRun here!

                    4. Zombies, Run!

                      Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

                      ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget that you are exercising!

                      This app takes you through a story-line makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

                      And don’t even worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on it’s own.

                      Just be sure not to move too slow or the “Zombs” (As we runners affectionately call them) might catch you!

                      Get ZombiesRun here!

                      5. Prepear

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                        Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter.

                        Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner) and it will organize all the ingredients you will need into a shopping list.

                        With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

                        Bye Bye paper shopping lists! And Bye-Bye fast food! You won’t be needing that anymore!

                        Get Prepear here!

                        6. Strava

                          If walking is your health resolution, this one might be for you!

                          Strava was actually sent to me by one of my clients for me to track his daily walking. This app is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

                          This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

                          Get Strava here!

                          7. Aaptiv

                            If you find yourself at the gym and not sure what to do, then this app might be for you.

                            Aptive gives you workouts to do and instructs you how to do them.

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                            While there’s nothing quite like the accountability of a personal trainer, Aptive is a great way to be guided through exercises without having to dish out tons of money.

                            The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                            Get Aaptiv here!

                            8. Freeletics

                              Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym.

                              Freeletics provides online workouts designed specifically from bodyweight. No equipment is needed!

                              You will be surprised at what a great workout you can get without any equipment.

                              That’s right, you work-travellers — Say goodbye to your excuses because this app is bringing the trainer to you!

                              Get Freeletics here!

                              The Bottom Line

                              These 8 apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

                              Get ready to be motivated, informed, and ready to start achieving your dreams! Good luck on your fitness journey!

                              Featured photo credit: Marion Michele via unsplash.com

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