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30-Minute Morning Workout Routine for Maximum Fitness

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30-Minute Morning Workout Routine for Maximum Fitness

Thirty minutes in the morning is about the usual time people can comfortably set aside nearly every day to dedicate towards something to better themselves. What can we really do in such a short amount of time? Is it good to start working out in the morning and how do I start?

These are all the usual questions I hear when people ask me this question. My simple reply is always yes.

Any movement is better than no movement at all. Since it is the very minimal time, it would be better than you do it way more often, maybe around 5-6 times a week.

The Best Morning Workout Routine

The best workout regardless of the time of the day is going to be something that you can ultimately stick to time and time again. If you’re starting out, this might mean just walking for 15 minutes until you are sure that you can keep this routine then add something more challenging.

Making a habit is number one. Remember, any movement is good movement.

Here’s a short routine I designed to focus on hitting major muscle groups with the least amount of time.

Warm-Up

Every workout requires a good warmup that will increase the heart rate, body temperature and help all the muscles, tendons and ligaments be prepped for movement. This can take different forms for varying fitness levels, ranging from a brisk walk, jog or light run.

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Ideally, we would do this for about 5 minutes, for the sake of time, we will reduce it to about 2.5 minutes.

Dynamic Warm-Ups / Movement Prep

Another very important part of a workout. Helping “unlock” that range of motion in a joint to help tolerate movement under load. This a very important part of a workout as it may help prevent injuries during a workout.

Here is a list of dynamic stretches with videos and tutorials.

Sample Routine:

Muscle Release & Activation

Another optional warm-up is releasing and activating your muscles. You can choose tools such as a lacrosse ball and a foam roller.

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Here is a list of muscle release and activation exercises.

These you could do for 1 set of 15 – 45 seconds each.

Sample Routine:

  • Chest (1 Set of 15 – 45 seconds each)
  • Back (1 Set of 15 – 45 seconds each.

This workout should take over 15-30 mins long.

Goblet Squat to Dumbbell Chest Press (Back to Back)

2-3 sets of 12 reps(per exercise), 30 seconds rest.

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Romanian Deadlift to Dumbbell Row (Back to Back)

2-3 sets of 12 reps (per exercise), 30 seconds rest.

Plank

2 sets of 1 min, 30 seconds rest. Pick any variation you want!

Stretching

Post-workout stretching is so important and many times ignored. After your workout you are tired and just want to get out of the gym and just go home and go to sleep. We have all been there. But taking those few extra minutes to stretch and relax can be very beneficial. It can help improve our flexibility as long as we are consistent with it, helping reduce that post-workout tension, tight legs, tight back which can all be pretty nagging the day after or two days post-workout. Stretching can also be very therapeutic when it comes to mental clarity and help us feel a lot better.

Stretching Routine (15 seconds per side)

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Bonus: How to Start Working Out in the Morning

Sometimes morning workouts don’t feel good. This is totally normal if you aren’t used to waking up early in the morning. Movement is good at any time of the day especially if you only have time in the morning.

Keeping the same old sleep routine and expecting to feel different isn’t the answer. When you wake up in the morning, you want to feel ready to go and energized, not sleep deprived and hitting snooze.

Getting to bed hours earlier is very important. Ideally about 7-8 hours of solid sleep, this is not including the time it takes you to fall asleep. About 2 hours before bed, turning off all the lights, televisions and cellphones may just help you be able to fall asleep quicker.

If you want to be fitter and stay energized, simply make as little time as 30 minutes a day to workout!

More Workout Routines

Featured photo credit: Julia Ballew via unsplash.com

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Sergio Pedemonte

CEO and Certified Personal Trainer of Your House Fitness

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Last Updated on January 5, 2022

7 Practical Stretching Tips to Enhance Your Next Workout

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7 Practical Stretching Tips to Enhance Your Next Workout

Stretching is one of the most essential aspects of a healthy fitness routine. It’s also one of the most overlooked. Instead of thinking of this activity as a separate entity, consider stretching as a continuation of your exercise routine. By making stretching tips a part of your workout, you won’t neglect the attention your muscles and joints require to perform effectively.

Whether using stretching as a way to wake up, get your mind in the game, or recover from strenuous activity, your body will reap its short-term and long-term benefits. In the moment, stretching is a great way to warm up the body and prevent yourself from overextension and injury. In the long run, stretching daily can help loosen your tendons and muscles, and ultimately help you maintain a full range of motion later in life.

Taking these ideas into consideration, follow these 7 simple tips for stretching to add stretches back into your workout vocabulary.

1. Stretch and Stretch Often

Ultimately, your body can benefit from stretching daily. Many of us experience a somewhat stationary lifestyle at work, so we naturally need to warm up our bodies after remaining immobile for long periods of time.

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With only ten minutes of stretching, you can increase your strength, balance and flexibility. From working out to waking up in the morning, slow, easy movements can warm up the body. Just remember to be gentle; any jarring movements can cause injury and muscle tear.

For the best results, hold each stretch for at least sixty seconds[1].

2. Warm up Before a Workout

Similar to establishing a daily stretching routine, warming up the body pre-workout is vital for having a successful session and one of the most important stretching tips. Just grabbing your foot to stretch your calf for a couple seconds could actually harm your body, so make sure you begin slowly and take your time.

Attempting any exercise with “cold muscles” or without “waking up the body” will also hurt your body and cause muscle pulls and tendon tears. Try taking a short walk or elongating your stretches for optimal results.

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3. Gauge Your Tension

Stretching should never be painful. Monitor how your muscles feel as you stretch. Naturally, you should feel some mild tension, but don’t push yourself past the edge of discomfort.

If you’re starting to experience sharp pain or sensations that gradually get more severe, you are doing something wrong. Try to focus on one area at a time so you are only pushing yourself so far. When you begin to feel comfortable stretching, deepen your stretch, but don’t over-exert yourself.

4. Avoid Bouncing

Stretching tips don’t often mention this, but bouncing can be one of the most detrimental things you can do to your body while stretching. When your body constantly shifts, your muscles can tighten, and you can increase the risk of pulling or tearing a tendon. Find your balance or focal point, and remain steady.

When in doubt, try using a mirror to watch yourself stretch to improve your form. Don’t be afraid to consult your doctor or trainer for someone to monitor your posture and stance[2].

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5. Just Breathe

One of the main benefits of stretching is its ability to help the mind and body relax. Therefore, try to breathe normally and make sure you don’t hold your breath[3].

As you deepen your stretch, make sure to inhale and exhale slowly. Any abrupt, fast breathing or lack of breathing can cause tension in your body and increase your risk of injury. Make sure you are comfortable so that your mind focuses on the task at hand.

6. Vary Your Routine

While stretching, don’t forget to work on opposing muscles and incorporate as many muscle groups as possible in your routine for a holistic workout. Also, one of the most important stretching tips I can offer is to change your routine often so you don’t get bored.

Often, boredom can cause carelessness and a loss of focus, which, in turn, can cause injuries. Look to Yoga workouts[4] or Pilates classes, as they are great resources for finding new stretches.

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7. Always Remember to Cool Down

Stretching is also an excellent form of recovery to avoid muscle soreness. Don’t overlook this part of a workout, as it releases the tension in your body and increases blood flow to muscles that are warm and worked. Cooling down can prevent injury and decrease your heart rate after an intense workout. Do what you can to help your body quickly recover from your daily exercise routine.

Final Thoughts

Stretching tips are vital when participating in an active lifestyle. However, your body needs fuel to assist you through these daily routines. Therefore, don’t forget to eat the right foods and stay hydrated. Not only do you replenish your body with fluids and nutrients lost, but you can keep your muscles strong and ready for the next routine.

If you struggle with stress and anxiety, stretching can help you move into a calmer headspace and find both mental and physical balance. Furthermore, stretching can help you and your body focus on something else, which will help you move past the stress.

As you plan your next workout, incorporate time for pre and post-workout stretches to see how it improves your exercise experience.

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More Stretching Tips

Featured photo credit: Oksana Taran via unsplash.com

Reference

[1] Harvard Health Publishing: The ideal stretching routine
[2] Harvard Health Publishing: Six tips for safe stretches
[3] Penn State: Balance, Breathing and Flexibility
[4] Health: Best Yoga Poses for Your Trouble Spots

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