Habits #3 – The best morning workout routine at home
‘The only bad workout is the one you didn’t do !’ – unknown
FOLLOW THIS 7 MINUTES WORKOUT EVERY DAY TO GET IN SHAPE
We all know doing sport is one of the best things for health. Many times we heard: ‘Whatever the age, never stop doing sport’. But, in reality, that’s another story…
Considering our daily busy lives (studies, work, kids etc..), after a long day, it’s easy to postpone or find excuses for not going to the gym or going out for a run..
Knowing that doing excercice makes you stronger, fiter and has a considerable impact on our mood – That’s something you MUST NOT fail on !
The best remedy for this is to do your workout IN THE MORNING.
You might say ‘Yeaa but I don’t have time in the morning’, and I would answer “Have you ever heard about High Intensity Interval Training (HIIT)?’
Have you ever compared the physique of a world-class distance runner with that of a world-class sprinter? The sprinter’s body resembles that of a Greek Adonis, with chiseled arms and powerful quads, while the distance runner… would be more like ‘skinny-fat’.
These different body compositions point to the fact that not all cardio is created equal, which is why it’s important to choose a form of cardio that meets your goals. A recent study compared participants who did steady-state cardio for 30 minutes three times a week to those who did 20 minutes of high-intensity interval training (HIIT) three times per week.
Both groups showed similar weight loss, but the HIIT group showed a 2 percent loss in body fat while the steady-state group lost only 0.3 percent. The HIIT group also gained nearly 1 Kg of muscle, while the steady-state group lost almost a Kg.
I’ve tried plenty of morning workouts on the internet considering the following:
Less than 15 minutes
Can do everywhere
No specific material required
My favorite, by far, is the 7 minutes Workout routine from TechINSIDER.
The only thing you have to do is to wake up, start the video on your computer/phone and start training !
We are all able to find 7-15min every morning to do this don’t you think ?
30 second exercice – 10 seconds rest.
To do twice (14 minutes) or eventually once if you really don’t have time (7 minutes)
Exercice#1: JUMPING JACKS
Jumping jacks are a basic structural workout that almost everyone has done as a child. What most people don’t know is how beneficial jumping jacks can be to their heart and lungs. Whether man or woman, young or old, physically fit or just beginning an exercise regimen, jumping jacks are a great, calisthenic foundation for whatever you have in store next.
Exercice#2: WALL SIT UP
The wall-sit is a bit different from typical squats since you’re holding a static position for a certain period of time, rather than working through an entire range of motion. This means it’s a great way to work your glutes and thighs if you have a knee injury that prevents you from doing squats. You can do this exercise anywhere there’s a wall to lean on.
You don’t need to join the Army to enjoy the many benefits of doing a proper push up. A basic push up is an effective way to strengthen the chest and arm muscles, and can be easily scaled as you get stronger. Simple push ups require no equipment other than your own body weight and your arms, and they can be done anywhere where there is a firm surface with enough space for you to stretch out flat in.
Exercice#4: SIT UPS
Doing sit-ups is a quick way to get stronger abdominal muscles.
Start off with the basics and then try some modifications to the traditional sit up when you get stronger.
Exercice#5: STEP UPS
It is great for keeping or developing lean legs; increase the elevation as you improve.
The squat is considered to be the most important exercise. Although many males favor the bench press and many females favor hip and abdominal exercises, the free squat, a squat that is done without any equipment or machines, can easily be scheduled into your workout.
This type of squat is also called a bodyweight squat. Squats: strengthen the legs and hip muscles, provide balance in its range of motion, is a stretching exercise in its bottom position, and it will give your legs great endurance if done for medium or high repetitions..
Exercice#7: CHAIR DIPS
Officially known as bench dips, start by positioning your hands shoulder width apart on a bench.
Put your feet as far out as possible and lower your body up and down off the floor. Keep your shoulders tucked in.
Referred to as a front hold, hover or abdominal bridge, this exercise is great for your core muscles.
Hold a push up position, only exerting your weight on the forearms, elbows and toes. Maintain a straight back while doing the exercise.
Exercice#9: RUNNING IN PLACE
Jog rapidly on the spot lifting your feet as high as you can.
Running is special for the aerial phase when both feet are in the air at the same time. This exercise is great for toning your legs.
Position yourself forward with one foot in front, with knees bent and the other foot back.
Keep your feet flat on the floor. Alternate feet patterns. This exercise is popular among athletes.
Exercice#10: PUSHUP and ROTATION
Hold your body in a push up position and perform one.
Then lift your right arm up and point it to the ceiling and return it to the mat. Alternate different arms.
Exercice#11: SIDE PLANK (Each sides)
Begin by lying on your right side and supporting yourself with your right forearm, with your elbow planted at the side.
Raise your hips so that they are in a straight line with your head. Alternate different sides.
WATCH THE FULL 7 MINUTES WORKOUT BY TECHINSIDER
Thanks a lot for reading and let me know what you feel about this in the comments !