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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 January 5, 2021

              15 Fitness Goals That Will Help You Live a Healthier Life This Year

              15 Fitness Goals That Will Help You Live a Healthier Life This Year

              Starting a journey with fitness goals is never easy, and you must remember this is not a crash diet; it is a lifestyle. Don’t panic and think you have to do it all at once, as this will most likely overwhelm you. You may also find yourself giving up because crash diets are not sustainable.

              The best approach is to make simple changes to your daily habits, and over time, you will notice all your bad habits have turned into good ones.

              Accordingly to a study by Phillippa Lally, a health psychology researcher at University College London, on average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact.[1] And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances.

              Here are 15 fitness goals to help you on your journey:

              1. Drink More Water

              W.H. Auden said it best when he said,

              “Thousands have lived without love, not one without water.”

              With any diet, the most important thing to remember is to stay hydrated. Drinking water will support your body with digestion, transporting nutrients to your bones and muscles, and even improving cognitive function.

              Ideally, you want to drink about half your body weight in ounces per day, i.e. if you weight 150 pounds, you should drink 75 ounces of water a day.

              2. Add Some Lemon and Apple Cider Vinegar to Your Water

              It is recommended we sleep for about 8 hours a day, but this means we spend about 8 hours per day dehydrated. Therefore, hydrating your body first thing in the morning is absolutely necessary.

              The best way to achieve hydration is by starting your day with a glass or even two of water. For that extra boost, add lemon juice and ½ teaspoons of apple cider vinegar. The lemon and apple cider vinegar will help your body with detoxifying, cleansing, and digestion.

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              3. Stop Drinking Your Calories

              Yes, keeping hydrated is important, but try to avoid high-calorie drinks, such as soft drinks, specialty coffee, and juices as they are full of fast-acting sugar.

              Really push yourself to stop drinking such drinks, and before you know it, you will notice the benefits.

              4. Start Stretching More Often

              The benefits are vast and the repercussions of failing to stretch can be dramatic.

              Do yourself a favor and always stretch before and after a workout. This will promote a healthy cool down, improve flexibility, and reduce next day aches. Failure to stretch can lead to injures and muscle damage.

              Here’re some simple stretching exercises to get you started: 15 Static Stretching Exercises to Totally Enhance Your Workout Routine

              5. Add in Some High-Intensity Interval Training (HIIT)

              You may have heard about HIIT training because it is the big thing right now, and believe me when I say that it works and should absolutely be included in your fitness goals.

              The benefits include lower body fat, increased stamina, leaner muscles, and fantastic hormonal benefits.

              HIIT is where you perform an intense exercise for a very short time frame (about 30 seconds), followed by a slower exercise for about 90 seconds.

              Performing a HIIT routine for 1-3 times a week will lead to great results.

              6. Focus on Your Breathing When You Work Out

              For the most part, breathing is second nature, but when exercising, you may find yourself holding your breath, and this can have negative consequences.

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              It is important to consciously take deep breaths in through your nose and out through your mouth, as this will fill your lungs with oxygen and give you the necessary energy to continue your workout.

              7. Build More Lean Muscle

              We all want to have lean muscles. Not only does it look good, but it also has great health benefits, including:

              • Improved posture
              • Reduced body fat
              • Improved metabolism
              • Strong bones
              • Protects and improves joint health
              • Improved stamina

              You can build lean muscle by lifting weights or through other specific exercises. Learn more about building muscle in this guide: How Long Does it Take to Build Muscle and Increase Fat Loss?

              8. Decrease Body Fat

              This may seem like an obvious one, but it is one of the most important steps to a healthier you. Reducing your body fat has a lot of benefits such as:

              • Improved joints and tendons
              • Lowered risk of diabetes
              • Reduced risk of heart disease
              • Reduced inflammation
              • Better performance and endurance
              • Improved appearance and confidence
              • Better hormonal profiles in your body

              Remember, it is not a race to see how quickly you can decrease your body fat. Healthy weight loss is around 1-2 pounds a week for your fitness goals.[2]

              Crash dieting or pushing yourself too much in the gym can lead to you achieving an unrealistic target, and you may find yourself gaining all the weight you have lost.

              Think of it as a lifestyle, and take it slow and steady.

              9. Eat More Greens

              What you eat is the most important factor in a healthier living plan. It is important to ensure you are getting as many nutrients and vitamins from the food you are eating as possible.

              Focus on dark, leafy greens, as they will provide you with a wide array of vitamins, minerals, nutrients and antioxidants—all of which you body needs!

              Don’t forget to avoid processed and manufactured food. They are usually high in fat and have minimal vitamins.

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              10. Start Eliminating Sugar

              Another top goal you can start immediately is reducing the amount of sugar you consume. It also won’t cost you anything, and will save you money and improve your health in the long run.

              There’s no surprise we eat too much sugar, and this should be one of your top fitness goals moving forward. Cutting out liquid calories is a great way to start. If you’re looking for something sweet, turn to fruits or even dark chocolate.

              Be careful to eliminate sugar from your diet slowly. Cutting it out all at once can cause symptoms of sugar withdrawal, which can drive you back to sugary snacks[3].

              Common symptoms of sugar withdrawal

                11. Allow Yourself to Rest and Recover

                The workout is where you go to break down muscle tissue, and it builds back through proper nutrition, rest, and recovery[4]. It might be tempting to go to the gym for two hours every day as hard as you can to achieve your goals, but that’s not the most effective approach.

                If you don’t allow for proper rest and recovery, it can set you back a few steps. Your body is more prone to injury and even illness as you can weaken your immune system from all the progressive intensity the body is facing.

                12. Get More Sleep

                When you are deprived of sleep, you make it next to impossible to achieve your health and fitness goals. Lack of sleep can increase stress hormones in your body, and over time these can lead to inflammation and chronic diseases.[5]

                Make sleep a priority to let your body heal and rejuvenate. A good approach is 7 to 8 hours. Also, allow yourself some wind-down time and a pre-bed routine to help get more consistent sleep every night.

                13. Focus on the Habit, Not the Result

                It’s easy to get caught up in trying to achieve a certain look or shed time off of your mile, but the more important focus is on the habit that will bring you closer to those fitness goals.

                Don’t look at the scale, the tape measurer, or the body fat percentage. Focus on the habits that will lead to those achievements.

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                Don’t compare yourself to where others are; you’re right where you need to be.

                14. Take Your Fitness Outside

                This may be hard depending on the weather you experience, but the more you can be outside exposed to fresh air and sunlight, the better.

                Being stuck in the gym doing cardio while staring at a wall won’t do much for your mental stimulation.

                Try to challenge your body more by getting outside. Hiking is great and also just running and walking. Give yourself more access to nature and a constantly changing environment. It also beats breathing in that recycled gym air.

                15. Do at Least One Pull Up

                This is a great last goal to focus on because it’s a great test of strength and to see how you are progressing with your fitness.

                If you haven’t been able to do one, you know what a challenge it can be. Having the goal of doing at least one pull up will not only show you how far you’ve progressed, but it is a great way to become dedicated and motivated.

                The Bottom Line

                These fitness goals will become more attainable through the year if you’re consistent with your fitness. Set yourself a concrete timeline for when you want to accomplish some or all of these in order to create realistic goals in the short term. In fact, start making one of these goals happen this month!

                More on Setting Fitness Goals

                Featured photo credit: Ivan Torres via unsplash.com

                Reference

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