We know not everyone is a morning person. (And even fewer of us are eager to wake up and hit the gym.) But getting up and moving can actually be an amazing way to start your day.
While the best time to exercise depends on your schedule and your body, the odds are in favor of morning workouts. Think about it: You won’t have to trudge to the gym after a long day of work, you may sleep better, and you’re more likely to actually get it done if you do it before other (sometimes more fun) options come up. (Who wants to say no to happy hour?!)
So here are 6 quick moves for a morning workout circuit. Do the following exercises with maximum a minute rest in-between (try aiming for 30 seconds). Do the circuit twice – and if you do this morning routine three times a week, you’ll see a difference in your body in just 2 weeks. Good Luck.
1. Jumping Jacks
- Jump your legs out as you bring your hands overhead, then jump back to standing.
- Add in some cross jacks to work your inner thighs. Open your arms out to the sides as you jump your legs wide.
- Cross your feet as you jump your legs together while crossing your arms in front of your chest.
- Do 80 reps or as many reps as possible in 30 seconds.
- Start in a plank position, with palms spread out evenly and your shoulders over your wrists and legs out behind you. Pull your belly button in, and keep your back straight.
- As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom before you raise back up.
- Do 20 reps or as many reps as possible in 30 seconds.
3. Sit-ups or Crunches
- Sit on your mat and bend your knees, planting your feet on the floor. Put your palms behind your ears.
- As you exhale, pull your abs in and lift your upper body. Inhale as you lower back down.
Keep your chin down to keep your neck from straining, and make sure your ribs are aligned with your hips.
- Do 40 sit-ups or as many reps as you can in 30 seconds.
- Stand with your head facing forward and your chest held up and out.
- Place your feet shoulder width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. Sit back and down like you’re sitting into an imaginary chair. Make sure your head stays facing forward, not down (focus on something in front of you to help), and that your upper body faces forward as well, bent slightly forward. Rather than allowing your back to round, let your lower back arch slightly as you descend.
- Lower down so your thighs are as parallel to the floor as possible, keeping your knees over your ankles. Press your weight back into your heels.
- Keep your body tight, and push through your heels to bring yourself back to the starting position.
- Do 50 squats – Remember form over speed on this one especially.
- Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.
- Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.
- Do 20 reps on each leg or as many as possible for a total of 30 seconds.
6. Wall Sit
- Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip distance apart.
- Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Don’t let your knees fall in on the midline of your body or sway outward.
- Hold for 60 seconds.