A 10-Minute Morning Workout Routine To Stay Fit
The lives we lead today seem to somehow oscillate ceaselessly between the seesaw of alacrity and procrastination. We’ve forgotten the middle grounds of doing things at a normal pace where work is enjoyed and laziness is a passing moment in bed that deserves no more than a handful of minutes. The more we worship at the altar of productivity, the lazier we get when we return home. And in all of this, our health takes a backseat and finds itself at the mercy of our willingness to eat the right food, follow the right workout regime or simply give our body enough time to recuperate.
If you’ve been putting off your 6am aerobics class just because the bed is too warm and the cold winter winds too uninviting, then workout with my quick and efficient home regime that takes no more than 10 minutes and helps you stay fit as a fiddle. You will love the warmth it creates in your body and it will help you stay active the whole day too.
10 Minute HIIT Workout
The good thing about High Intensity Interval Training is that it doesn’t take much time, but the effects last for hours. Your heart rate picks up and the amount of heat created by your body in this short period of time helps in burning fat quickly as well. The metabolic rate of your body gets a boost and helps you feel more alive throughout the day.
Compete each exercise with 20 seconds rest in between. Aim for 3-4 rounds.
High Knees – 30 Seconds
Stay in the same place and sprint as fast as you can, raising your knees as high as your physique allows you to.
- Standing straight, place both your feet hip-width apart.
- With your palms down, place your hands at the same distance as your feet. Your hands should be just above your belly button.
- To begin the exercise, you will quickly raise your right knee to touch your right palm and bringing the same leg back to touch the ground raise your left knee to touch your left palm.
- The action is similar to that of a sprint so you should not rest both feet on the ground, instead just the balls of your feet should kiss the ground before they are back up in the air.
- Ensure that you engage your abdominal muscles as each knee comes up to meet your palm.
If you are a beginner then HIIT exercises may require you to build your endurance first. If you suffer from knee problems, please try not to strain your muscles to avoid injuries because of exertion; try the High-Knee March instead which requires less effort.
- Start in the same position as required by the high knees exercise.
- Start by bringing your right knee up to touch your right palm, then lower the same leg down to the floor and repeat with your left knee.
- Instead of an on-the-spot sprint, you will soon realize that you are doing an on-the-spot march. Needless to say, your abdominal muscles should be engaged in this exercise.
Jumping lunges – 30 Seconds
For tight, toned legs, jump into your lunge!
- Take your stance by standing tall with your left foot a little in front of the right. Don’t stiffen your back and bend your knees slightly but avoid going into a full lunge.
- Now that your core is engaged, thrust your body up into a jump and change your stance mid air to land in a basic lunge but with your right foot forward and the left one behind it.
- Without rest, continue this exercise by alternating the front leg. To avoid injuries, your back leg should be bent directly under your body while the front leg takes a position which creates a 90 degree angle aligning your hip and knee.
- You can work 3 sets of 20, or choose a number that best suits your body’s endurance level.
Squats – 30 Seconds
My affinity for squats arises from their versatility making them an easy-to-do exercise no matter where you are — even while brushing your teeth.
- Begin by placing your feet shoulder-width apart and your head facing forward. Your chest should be held up and out.
- To maintain your center of gravity, pull out your hands and hold them straight. For those who prefer it, you can bend your elbows or keep your fingers clasped.
- Now imagine a chair behind you, and sit back and down into it. A slight arch of the lower body will allow you to descend into the imaginary chair but ensure that your back does not arch to relax. Your head should face forward and your upper body should also bend forward.
- Lower down so your knees are in line with your ankles and thighs are as parallel to the floor as possible. Put all your weight into your heels.
- Stay taut and exert pressure through your heels to return to the same position that you started with.
To add a little intensity you could also try Jump Squats, where once your thighs are parallel with the ground, jump up. Be sure to land softly with your knees slightly bent.
Burpee – 30 seconds
You can count on this exercise to help you burn more fat than running.
- Start in standing position with your feet hip-width apart.
- Move into a crouching squat position and place your hands on the floor.
- From the squatting position that you are in, thrust your body by jumping your feet back into a plank position.
- Complete one basic push-up by bending the elbows so that your chest touches the floor before you return to the plank.
- Come into the squat again by stepping or jumping your feet forward.
- Finish by hurling your entire body up into a jump to go as high as you can.
Top Tips to Stay Energised Through the Day
Getting your heart-rate pumped in the morning is definitely a great way to kick-start your energy levels and here are a few more tips to ensure that you see your energy levels soar:
Don’t skip breakfast
Some of the things that we easily overlook create a deeper impact than we think. Breakfast, for example; your body has gone without food the whole night and it needs its glucose stores to be restored so that you can wade through the day without mood swings, hunger pangs or fatigue. A well-balanced breakfast will boost your energy levels and improve your cognitive and physical abilities for the day. Try to stick to a breakfast that is rich in protein and fats to keep your blood sugar levels maintained and your appetite satiated until your next meal.
Easy on your doses of Caffeine
This may be easier said than done. I know how much I love my coffee but the energy it injects into my system has a short lifespan and very few benefits. Sudden energy surges are usually followed by sudden dips in energy levels too. So if coffee can get you vitalized, it is also the reason why you feel lethargic after sometime. For those who can’t give up caffeine, try replacing your coffee with green tea for a lower dose of caffeine and higher health value.
Fresh air is healthy for your mind, body and soul. Just 10 minutes out in the open can help you refresh yourself for the rest of the day. Meal breaks are an ideal time to get some fresh air to recharge your body and mind, resulting in mood and energy improvements.
Get your B Vitamins
B vitamins play a vital role in improving the metabolism of your body. They assist your body in converting food to fuel which means that you get adequate energy for the day. Oily fish, dairy products, eggs and cheese are all good sources of vitamin B.
Happy Winter and Happy Exercising! Don’t forget to tag Urban Diaries on Instagram with your success as you take on this Morning Workout Routine!