There’s nothing better than a morning workout routine you can do at home! There are actually many benefits to getting that workout in as soon as you wake up. There are also several health and lifestyle benefits associated with morning workouts. In fact, a morning workout routine at home can actually boost your alertness and performance for the rest of the day!
Why Is Morning Great Time For Workout?
Study results published in the British Journal of Sports Medicine in 2019 tout the benefits of morning exercise for improved attention, better visual learning and increased ability to make decisions. Overall, participants in the study exhibited better cognition throughout the whole day after revving up their engines in the morning. Morning workouts are also incredible mood boosters. That’s because those neurotransmitters that create a feel-good attitude get supercharged by a morning workout. Lastly, a morning workout may be the secret to burning fat more efficiently. A study released in 2015 discovered that 24-hour fat burn actually peaked when participants exercised prior to breakfast. Are you thinking of shifting your workouts to the morning? I’m convinced you’ll be bounding out of bed once you get hooked on the way this type of routine makes you feel.
There’s no need to be intimidated by early-bird workouts. You don’t have to go that “intense” to start. I’m going to share three really great workouts for the morning that will help you tap into all the benefits of pre-breakfast exercise. The best part? You don’t have to drag yourself to a gym to do these workouts. Simply find a nice space near a window in your home to create a fat-burning, mood-boosting workout experience that you can do every day with ease! Of, course, firstly do some light stretching and warm-up. Let’s dive in!
Mat exercises are great when it comes to targeting specific areas of the body. Mat workouts are especially great for the abs and buttocks. I want to share what I think is really one of the simplest mat exercises for building your core (of course, abs included) that you can do in the morning. Here’s how to do bicycle crunches:
- Get flat on your back on your mat.
- Interlace your fingers behind your head.
- Next, bring your knees inward toward your chest.
- Lift your shoulder blades away from the mat.
- You’ll now need to straighten your left leg. Turn your upper body toward the right.
- Next, bring your left elbow over to touch your right knee.
- Make sure you’re not just moving your elbows. It’s important that your rib cage is involved here!
- You’ve successfully done a bicycle crunch! You can now alternate sides!
The big thing to remember is that you need to maintain a very slow, controlled motion as you do your reps. Bicycle crunches require both physical control and mental attention, and they help to “sharpen” your mind and boost your energy in the morning. Generally, you should try to do 10 to 20 reps at a time. You will notice the effects in your core immediately!
Overhead Triceps Extension
If you’re focused on toning and strengthening your arms and back, be sure to include some dumbells. First, a bicep curl is a great starting point when you want to build-up to the rest of your workout. Become familiar with how to balance the weight of your dumbbells with some very simple curls before you move into the overhead bicep curl! However, I do recommend going more intense to target some specific points in the arms and shoulders. The overhead triceps extension is my favourite move for doing just that! Here’s how you do it:
- Get in position with your feet hip-width apart.
- Hold each dumbbell behind your neck.
- Your elbows should be pointing toward the ceiling with a bend at this point.
- Pull your elbows inward as close to your head as possible. You’re officially in starting position!
- Keep your upper arms still as you straighten your elbows to extend your dumbbells directly over your head. Make sure you’re keeping your shoulders down. Your core should also be kept tight as you’re doing this!
- Take a pause.
- Now, slowly lower your dumbbells back down behind your head.
- You just did your first rep!
Perform between eight and 12 reps for a morning workout. You’ll feel the burn throughout your triceps and deltoids with this one! One thing’s for sure, you’ll increase circulation and that will help you feel energised and awake 🙂
Resistance Band Bicep Curl
Equipment: Resistance band
Elastic bands are great for resistance. Nothing ramps up coordination and sharpness first thing in the morning quite like some band work! There are many fancy moves you can graduate to once you become familiar with bands. However, I’ll start with the most basic option for those who are just delving into morning workouts for the first time. It’s called the resistance band bicep curl. Here’s how you do it:
- Get in place with both feet stepping on your resistance band.
- Next, hold the ends of the band in your hands.
- Your arms should be extended with your palms facing forward for proper form.
- Now, it’s time to slowly curl your hands up toward your shoulders.
- Make sure you’re squeezing your biceps as you do this!
- Do make sure your elbows are staying right next to your sides.
- You can now slowly lower your hands back to where they started.
- You just did your first rep!
Doing a resistance curl with bands is a low-impact, breezy way to build arm strength. However, you shouldn’t be fooled by how “easy” it feels to do them! Doing this in combination with the mat and dumbbell reps shared above is going to get you feeling that burn pretty quickly!
Make Your First Minutes of the Day Count With a Morning Workout Routine at Home!
I really think that just focusing on mastering these three very simple introductory morning workout moves can change your entire perspective! Many people actually don’t follow through with morning workouts because they complicate things too much by making big plans to wake up before sunrise to fit in hours of complicated reps. You can set yourself up for consistency and success by simply carving out an extra 15 to 20 minutes in the morning to cover the three workouts shared above! It won’t be long before you’re addicted to getting in that morning mood and body boost! Just make sure you’re going over your workout plans with your doctor before you get started! You should also take time to really study any workout you plan to add to your routine to avoid the potential for strains and injuries!