Kickstart your day and your metabolism with this quick morning workout that gives you energy in just 10 minutes
Words: Lucy Miller | Images: Shutterstock & Eddie Macdonald
There really is nothing like a good morning workout to set you up for the day – your post-workout high not only leaves you ready to take on the day ahead but it will also wake up your metabolism. That’s because when you exercise, you subsequently build muscle that aids in speeding up your basal metabolic rate (BMR), or how much energy you expend while resting. And the faster your BMR, the more energy you’ll burn.
To do this workout…
This no-gym, no-equipment sequence will only take 10 minutes, yet help you thrive day-to-day. Start with a quick warm-up of some jumping jacks and high-knees then repeat this sequence four times, taking as little rest as possible after each round.
Triceps Push-Up
Benefits: This move will work your triceps, chest, shoulder and core muscles – plus, your shoulder, elbow and wrist joints, which all need to work together to lower your body to the floor and lift it back up in a controlled manner.
- Start in a high plank position on the floor with hands directly underneath your shoulders and your legs extended, feet hip-width apart.
- Engage your core by tucking your tailbone and lower your knees so your body forms a straight line (alternatively balance on knees and hands, A).
- Keeping your biceps close to your sides, slowly lower your body, to about 3 inches above the floor (B).
- Push away from the floor to return to the starting position (with knees raised or resting on floor).
- Continue for 20 seconds.
Straight-Arm Plank with Shoulder Touch
Benefits: This variation of the plank will not only work your core and shoulder muscles but also enhance your co-ordination and develop your shoulder and core stability.
- From your triceps press-up, come up into a high plank (raise knees if they were lowered), hands on floor beneath shoulders and arms straight.
Set your feet close together and straighten your legs, keeping your weight on your toes (A). - Keeping your hips still (they’ll want to move), lift your right hand and tap your left shoulder (B). Slowly replace your right hand and repeat with your left hand.
- Continue for 20 seconds.
Plank to Spinal Twist
Benefits: This twisting move is a great hip flexor stretch and will help release any tension in your lower back and shoulders.
- Continue in your high plank position with your feet together (A), then take a big step forward with your right foot, placing it next to your left hand.
- Keeping your left leg straight behind you with your toes on the ground, twist your upper body to the right as you extend your right arm toward the ceiling (B).
- Hold for 20 seconds then repeat on the other side.
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Side Plank with Hip Dip (left side)
Benefits: This core move will work into your shoulders and help tone your glutes and obliques.
- From your high plank spinal twist, spin around to the left side, drop your elbow and lie on your left side with your knees straight and prop your body up on your left elbow and forearm with your feet stacked.
- Raise your hips so your body forms a straight line from your ankles to your shoulders (A). From here, lower your hips toward the ground a couple inches (B), then come back up to the start position.
- Continue for 20 seconds.
Side Plank with Hip Dip (right side)
Benefits: Side planks are all about strengthening the side body and stabilising your spine. Your right shoulder will get a good workout, too.
- From your left side, spin around via a central plank then lie on your right side with your knees straight and prop your body up on your left elbow and forearm, with your feet stacked.
- Raise your hips so your body forms a straight line from your ankles to your shoulders (A). From here, lower your hips toward the ground a couple inches (B), then come back up to the start position.
- Continue for 20 seconds.
Sumo Squat Jumps
Benefits: A great lower body and power move.
- From your side plank, come up to standing and position your feet wider than shoulder-width apart, toes turned out, hands on your hips or in front of your chest.
- Engage your core and keep your chest lifted and back flat as you shift your weight into your heels. Push your hips back and bend your knees to lower into a squat (A).
- Drive through your heels as you explode up into a jump. Point your toes as you jump (B) then land softly. Lower back down into your sumo squat and repeat.
- Continue for 20 seconds.
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