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Last Updated on December 16, 2020

30-Minute Morning Workout Routine for Maximum Fitness

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 March 3, 2021

10 Workout Tips for Building Muscle the Right Way

10 Workout Tips for Building Muscle the Right Way

Building muscle is one of the best ways to help you feel better about your appearance, but it’s also a great way to improve your physical efficiency, stabilize your bones and joints, and reduce risk of injury in everyday life. However, most people aren’t sure how to go about building muscle in the best way.

By carefully selecting the time of your workout, the combination of techniques, and the proper post-workout snacks, you can maximize your workout to build strength and muscle. Here are the essential tips you need to know.

1. Work out at the Right Time of Day

The time of day when you choose to work out can make all the difference when it comes to working out to your maximum potential. Anthony Hackney, a professor in the department of exercise and sport science at the University of North Carolina Chapel Hill, says that working out in the morning is best for weight loss due to the body’s hormonal composition at that time. If you really want to lose fat, exercise on an empty stomach[1].

Now, if your goal is to build muscle, you’ll want to eat something first. This means that an afternoon or evening workout can serve you better as your body will have the necessary nutrients to perform well during a workout.

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Ultimately, the best time to work out is the time of day that fits into your schedule. Not everyone has the luxury of working out in the morning or right after work. If you’re able to stick to a schedule, it will help you on your journey to building muscle.

If you need help just getting started and finding motivation to get to the gym, check out Lifehack’s Ultimate Worksheet for Instant Motivation Boost.

2. Weights Before Cardio

If your goal is to lose weight or build muscle mass, strength training should come first, according to researchers. Furthermore, studies have shown that “Moderate- to high-intensity endurance training decreases the efficacy of strength training.” Therefore, if you’re going to train for a marathon, do so after you lift weights.[2]

3. Eat Often (and More)

Keep your energy up and give your body plenty of fuel for building muscle by eating small meals every three hours or so. Make sure to eat plenty of protein, ideally the equivalent amount of protein in grams as your current body weight in pounds. For example, a 150-pound man would aim to take in 150 grams of protein per day.

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When trying to build muscle, aim to eat 250 to 500 calories more than you normally would, but don’t go too far beyond that. Your body may store the extra calories as body fat if it doesn’t use them during or after the workout.

4. Eat a Snack After You Work out

After a workout, your body will need a good dose of protein and amino acids in order to aid in muscle growth and recovery. This is essential to building muscle, as without the recovery, you can open yourself up to muscle strain and injury.

You should aim to eat this high-protein snack within about 60 minutes of ending your workout. This will help the muscles absorb the nutrients when they need them. Try yogurt, cottage cheese, chocolate milk, nuts, or a protein shake as a great post-workout snack.

5. Stay Hydrated

The last thing you need complicating your workout is a cramp or fatigue, so drinking water before, during, and after your workout for best results. This will also aid in the recovery process as the muscles will use water to heal.

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6. Never Skip the Warm up or Cool Down

Stretching prevents muscle strain, helps blood more easily reach the joints and muscles, and can help lower cholesterol when done as part of a yoga or Pilates routine. Muscles also need to realign themselves after an intense workout, which a few minutes of stretching can help to accomplish.

7. Combine Compound and Isolate Movements

While isolating certain muscles is important, you need to alternate compound motions as well, which will target multiple muscle groups at once. Compound workouts are good for beginners and for toning certain parts of the body. They’ll also burn more calories and increase your mobility.

Compound movements include squats, deadlifts, and pull-ups. These target several muscles groups at once. If you find that one muscle group is weaker than the rest, you can incorporate isolate movements to build it up.

8. Gradually Increase Your Weights

Increase the weight you’re lifting on each exercise by about 5 percent each week. If you bench-pressed 100 pounds this week, for example, then next week you should try doing 105 pounds. This gradual increase will yield the best muscle building results without overly straining your body.

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9. Budget the Correct Amount of Time for Your Workout

Studies have found that working out a muscle group two times a week is the best way to start building muscle more quickly. You will certainly see some results by only working a muscle group once a week, but try twice to give yourself a boost.

Also, you don’t need to spend two hours in the gym each time you go. 20 to 30 minutes of weight lifting and strength training will help you see results and increase your muscle mass. If you go to the gym for an hour, try varying your workout a bit in order to avoid overworking a certain muscle group.

10. Look in the Mirror

Try to do all of your weight lifting in front of a mirror. That way, you can correct your posture and make sure you are fully extending your muscles. Correct form means means maximized results.

This will likely feel strange at first, especially if you feel self conscious at the gym. However, know that this is normal and what many seasoned weight lifters do to ensure proper form.

The Bottom Line

Building muscle is a worthy goal to have as it will ultimately improve your everyday life from the ground up. You’ll find that everyday tasks become easier and that you have more energy for both your workouts and personal life. Use the tips above to start building muscle today.

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Featured photo credit: Alora Griffiths via unsplash.com

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