7 Quick and Easy 10-Minute Morning Workouts


Morning Workouts

When you have a jam-packed schedule, it’s easy to come up with an excuse to ignore working out. I get it, you have a lot of responsibilities to take care of. But, remember you are responsible for your well-being as well.

Instead of skipping working out, why not allot just 10 minutes every morning to make sure you still stay fit?

A quick workout is better than no workout. Since it’s so short, you can squeeze a brief sweat sesh every day, or at least more often than not.

Not only does exercising regularly make your muscles and immune system stronger, but it is also strongly correlated to a significant boost in work productivity, too. [1]

Thus, doing quick and easy morning workouts routinely improves your health and makes you more efficient at all the other tasks you will be doing throughout the day.

Follow these 7 quick and easy workouts that you can do in just 10 minutes.

No more excuses for not being able to work out.

Before you start

Use an interval timer. There are a lot of free interval timer apps you can download on your phone.

Having a timer makes sure you are working when you should be, and resting when you should be — no cheating!

Find an open space. Go to an area in your house where you can jump, lie on the floor, and stretch your legs and arms out without hitting anything or anyone. A 3-5 square meter space would be ideal.

1. Strength and Mass Gain Bodyweight Workout

Bodyweight Workout

  • Push-ups – 30 seconds (AMRAP); Rest – 10 seconds
  • Pull-ups – 30 seconds (AMRAP); Rest – 10 seconds
  • Squats – 30 seconds (AMRAP); Rest – 10 seconds
  • Repeat for 5 rounds

Perform each exercise for 30 seconds. Do not stop until the time runs out.

How many reps you do does not matter.

What matters is the intensity level you are able to workout at by pushing yourself to complete each interval. Intensity is what builds strength and muscle, not volume nor weight. [2]

Then, rest for 10 seconds and immediately proceed to the next exercise.

You’ll be doing a total of 5 rounds to reach the 10-minute limit.

This workout helps you build a solid foundation of strength and muscle. It’s so basic that you won’t even need to write it down.

It also helps you build great techniques for when you decide to go to the gym, lift more intensely, and gain a lot of mass.

Pair this workout with a great mass gainer, and you’re sure to grow in no time.

2. Leg Builder

Leg Builder

  • Squats – 10 seconds; Rest – 20 seconds — Repeat 4 times
  • Reverse lunges – 10 seconds; Rest – 20 seconds — Repeat 4 times
  • Glute bridges – 10 seconds; Rest – 20 seconds — Repeat 4 times
  • Romanian deadlifts – 10 seconds; Rest – 20 seconds — Repeat 4 times
  • Half-squats – 10 seconds; Rest – 20 seconds — Repeat 4 times

This workout can be done with weights but it’ll already be difficult without. So, it’s up to you if you’re ready to amp up your workout.

You will be doing 4 straight rounds per exercise.

You have 10 seconds of an exercise then 20 seconds rest. That’s one round. After four rounds, move on to the next exercise.

You’re probably thinking, “Is 10 seconds enough to pump my muscles?”

Don’t you worry, fatigue will be your friend (or more accurately, your enemy).

Cumulative fatigue catches up to you and you’ll eventually feel like your muscles are on fire.

This workout is also a strength and muscle builder and caters well to the ladies who want a fine peach, aka toned glutes and thighs.

And, if you’re one of these ladies, you will have to eat more.

Eating more may sound daunting. But, there are weight gain pills formulated for women to help increase appetite and fuel workouts, and muscle recovery.

3. Plyometric Circuit

Plyometric Circuit

  • Mountain climbers – 20 seconds; Rest – 10 seconds
  • Jumping split squat – 20 seconds; Rest – 10 seconds
  • Plyo push-ups – 20 seconds; Rest – 10 seconds
  • Burpees – 20 seconds; Rest – 10 seconds
  • High Knees – 20 seconds; Rest – 10 seconds
  • Repeat for 4 rounds

Plyometric exercises are supposed to be explosive and fast. It’s important that you do not slack off so you get to maximize the benefits of the workout.

Every exercise will be done for 20 seconds with as many reps as possible.

You’ll have a 10-second window to catch your breath in between each.

During the exercises, you would want to have the least amount of time on the ground as possible. Pretend that the floor is lava.

This workout is meant to improve your speed and power; it trains athleticism.

Thus, your heart will be pumping vigorously and your lungs working hard throughout the whole 10-minutes.

For beginners, you can reduce the exercise time by 5 seconds and add that to your rest time.

It is important that you slowly build your endurance up for Plyo-workouts like this.

Do this frequently enough and you’ll be moving like an athlete on the court, the field, or while trying to catch the bus to work because you woke up late.

4. Shadow Boxing

Shadow Boxing

  • Footwork – 30 seconds
  • Single Techniques – 90 seconds; Rest – 30 seconds
  • Combinations – 90 seconds; Rest – 30 seconds
  • Countering – 90 seconds; Rest – 30 seconds
  • Power – 90 seconds; Rest – 30 seconds
  • Flow – 90 seconds

Footwork. This is essentially the warm-up of the session.

There’s no need to throw punches. Simply move around your invisible opponent with light, springy steps.

Single Techniques. Choose a single punch. Most boxers train the jab because it is the most used punch in boxing.

Go for a single, double, triple jab, or go for the body, while moving around or stepping in.

Combinations. Here is where you start using both arms. Choose a combo like a standard 1-2, a jab, and a straight.

A 1-2-3-3 combo can be a jab to the body, a straight to the head, a lead hook to the body, and then a lead hook to the head. Get creative with your combos.

Countering. This round is about reacting to the punches of your invisible opponent.

Start your movement with a defensive move like a slip, parry, or catch. Then, deliver your combo to the opponent.

Power. Now, it’s time to get really winded. Punch with the intent to knock your opponent out with every move you throw. Be aggressive and keep your intensity high.

Remember that you’re punching a small target, it can be a ahead punch or a liver punch. So, don’t flail your arms.

Flow. Let your punches and combos flow. There’s no need to go high intensity.

The key here is to keep the mind free and loose. Just keep moving until you hear your timer beep.

Besides honing techniques, shadowboxing is a great conditioning workout.

The constant foot movement, the throwing of quick and powerful punches, bobbing, weaving, pivoting, and performing punch combinations – it is a full-body workout.

5. Jump Rope Workout

Jump Rope Workout

  • Regular bounce – 60 seconds; Rest – 15 seconds
  • Side straddle – 60 seconds; Rest – 15 seconds
  • Front straddle – 60 seconds; Rest – 15 seconds
  • Toes in, toes out – 60 seconds; Rest – 15 seconds
  • Repeat for 2 rounds

The common mistake beginners make when skipping rope is trying to go as fast as possible.

Speed comes with technique. So, start slow and find your rhythm before going faster.

Jump rope workouts can burn up to 1000 calories. BUT, you have to get proficient at it first to be able to last longer and burn that much in a session.

If you do this on a regular basis, it won’t be long before you become a calorie-burning machine.

Thus, this is great for people that want to lose weight and burn body fat. The longer you can do the exercises, the more calories you can burn.

6. Juarez Valley Push-Ups

Juarez Valley Push-Ups

Set 1 – 10 Reps

Set 2 – 1 Reps

Set 3 – 9 Reps

Set 4 – 2 Reps

Set 5 – 8 Reps

Set 6 – 3 Reps

Set 7 – 7 Reps

Set 8 – 4 Reps

Set 9 – 6 Reps

Set 10 – 5 Reps

 

Set 11 – 5 Reps

Set 12 – 6 Reps

Set 13 – 4 Reps

Set 14 – 7 Reps

Set 15 – 3 Reps

Set 16 – 8 Reps

Set 17 – 2 Reps

Set 18 – 9 Reps

Set 19 – 1 Reps

Set 20 – 10 Reps

The Juarez Valley method consists of an alternated ascending and descending rep scheme.

In the odd-numbered sets, the repetitions are performed in descending order.

And, for the even-numbered sets, the reps are done in ascending order.

Between each set, walkabout 8-feet forward then go back.

But, why 8?

Because that’s the typical size of a cell block and that place is where this intensity technique evolved from — the penitentiaries.

This method will definitely stimulate your pec muscles. Don’t stop there, though.

You can also use this technique for squats, pull-ups, and just about any other bodyweight exercise you can think of.

Your goal should be to do all reps through a full range of motion and finish all 20 sets in 10-minutes.

7. Stretch/Yoga Routine

Yoga Routine

  • Tadasana
  • Side stretch
  • Plank
  • Child’s pose
  • Tabletop
  • Cat pose
  • Cow pose
  • Downward facing dog
  • Do each exercise for 75 seconds each

This is a beginner stretch routine that you can do every morning to improve blood flow and oxygen uptake and alleviate physical and mental stress.

Thus, it is definitely a great way to start the day: Centered and calm.

Yoga is a meditative practice that has been around for thousands of years. That is a testament to its positive effects on the individuals that perform it.

Although, it is important to note that the reason it has endured time is that yoga is part of a bigger philosophy.

Asana and Hatha, which often come to mind when you think of yoga in general, are the movement aspects of this philosophy.

The philosophy behind yoga also teaches the concept of ahimsa or non-violence.

And, for devout yogis, this extends to animals. This is why many yoga enthusiasts turn vegan.

If you’re one of these people, you can combine this easy yoga routine with a healthy vegan breakfast, like the Iron Vegan Mass Gainer, to start your day enlightened and energized.

Final Thoughts

Now, it’s up to you to choose whether to start your mornings right or slack off and hit the snooze button.

There are no cons to following at least one of these seven-morning workouts! You’ll be productive in the AM and be more productive throughout the day.

Invest just 10 minutes on yourself every morning and reap its benefits everywhere.

So, which workout are you going to try out first?

About The Author:

Imad is the founder and content creator at Foodinplay.com. As a former skinny guy who struggled to gain mass, his aim is simple: cut through the jargon and share everything he learned along the way.

Disclaimer: All images are provided by the author.

Links:

https://www.emerald.com/insight/content/doi/10.1108/17538350810926534/full/html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/



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