Rise, shine, and sweat!
Waking up any earlier than you need to on any given day can be a scary thought. As much as we want to sleep in to grab every extra second of sleep, it turns out that those few extra minutes mean nothing in terms of all day energy. Instead, performing the exercises in this 7-day morning workout challenge can boost blood flow and get your heart and energy pumping for the day to come!
Exercising in the morning is one the best ways to build lasting energy for the day. On top of energy, morning exercise helps your body to burn fat all day as you go about your regular routine. This challenge offers modifiable morning workouts that require no weights, and are designed to rev up your metabolism.
Here are 7 High-Protein Breakfast to Fuel Your Day. They can help you feel even better after your workout.
7-Day Morning Workout Challenge
Equipment needed: a yoga mat or soft surface and an interval timer (your phone’s timer will work great.)
What to do: Choose 5 exercises out of the 10 to perform each morning. Be sure to cycle through each of them throughout the week. Perform each exercise for one minute with no rest in between. If doing multiple rounds, rest 1 minute in between each round.
Beginner Level: 1 round
Intermediate Level: 2 rounds
Advanced Level: 3 rounds
Exercises:
- Push-ups
- Superman
- Bridges
- Triceps Dips
- Toe Touch
- Alternating Side Lunge
- Squat Jump
- Jumping Jacks
- Mountain Climbers
- Burpees
Instructional Videos
Push-ups
Superman
Bridges
Triceps Dips
Toe Touch
Alternating Side Lunges
Squat Jump
Jumping Jacks
Mountain Climbers
Burpees
Once you complete this 7-day morning workout challenge, try these other early bird routines to keep your momentum going:
- Before Your Shower – Mini Morning Workout
- 5 Minute Morning Workout To Kickstart Your Day
- Wake Me Up, Keep Me Going Workout Challenge
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Editor’s Note: Originally published April 18, 2016
How many sets of each exercise?
This will depend on your fitness level.
Beginner Level: 1 round
Intermediate Level: 2 rounds
Advanced Level: 3 rounds
So if I’m understanding this correctly it should only take 5 minutes?
Jess, The beginner level- one round- will take about 7 to 10 minutes, yes.
How many reps of each exercise should you do?
Perform each exercise for one minute without stopping.
Why would beginner level take 7-10 minutes if you are doing 5 exercises for 1 minute each. Am I missing or reading incorrectly? Thanks
Gill, Beginner level takes 5 minutes. 🙂
Can this exercise routine be continued for more than a week? Like daily apart from ones weight training workout schedule??
Del, Definitely! This routine can be performed daily for up to 6 weeks. At the end of the 6 weeks look for a new routine. Workouts should be switched up every 4-6 weeks.
It should take 7 minutes for a beginner, as there are 7 workouts and 1 minute each….right?
Stacy, That’s it! If you decide to rest at any point it will take longer than 7 minutes.
5 excesise will help to loose weight.?
Samina, Consistency with workouts and a clean eating plan, is the key. 🙂