Staying fit seems like an impossible task when you have a hectic routine and you need to get things done. Exercise feels like a task itself and at the end of the day, you are tired, unfit and cranky. You just need 10-15 minutes to carve out from your routine where you get out of bed and start your day with simple workouts. They will help boost your metabolism and make you active. You’ll be stretched for the day and you won’t feel tired and or have joint pains at the end of the day.
These simple workouts will add alertness and provide you with the strength you need to carry out your daily activities. Improve your functionality and your daily routine with these easy yet effective workouts
Walk-out Push-Up
This workout will target your muscles and add to overall movements hence improving heart rate. That will give your metabolism a good boost.
Begin with standing on your feet hip wide apart. Bend to touch the floor and fold your body. Now walk forward so you’re in a push-up phase. Walk back out again and roll your spine straight. Get back to standing position.
Squats
This exercise will help awaken your brain. You need to distribute your weight equally on your feet to get in a perfect squat position. Keep your chest high while you contract your core and make sure that your back is straight. Use a wall if you feel like you can’t keep the back straight.
Stand with your feet hip wide apart and then extend your arms in front of you. Sit down like you’re sitting on an imaginary seat and pause for a second. Stand again and repeat for at least 5-10 times.
Jumping Jacks
This childhood exercise used to keep us active every day. But this plyometric exercise is very effective. It helps overall fitness. It enhances the functionality of the neurotransmitters so we can perform better in a day. To begin, stand with your feet comfortably together. Jump up and raise your arms over your head at the same time. Get to the starting position. Master jumping jacks by landing with your feet together. It raises the heart rate to enhance metabolism and helps you become less clumsy and quick on your feet. Try throwing some punches too for your upper body. So, buy boxing gloves that suit you well.
Hip Bridge
This exercise helps you become comfortable in your skin. Just like squats, this exercise will help you engage your body to the maximum. To begin, lay face up on the floor and contract your core. Place your feet on the floor hip wide apart. Keep the pressure on your lower back and keep the toes on the floor. Engage your hamstrings and core and lift your abdomen and hip above the floor and maintain position for at least 3-5 seconds. Repeat for 5-10 times.
Plank
Plank position works on your weight placement and involves motion of push, pull, hold and carry. It combines different muscles and stabilizes your core with the Glutes and enhances movement that is steady and focused rather than clumsy.
To begin, lay on the exercise mat in a comfortable sauna suit to reduce the water weight and put the weight of your body on the forearms. Lift your body up so your body and the floor are parallel and your weight is equally divided on your forearms and your feet. Hold the position for 3-5 seconds and repeat at least 5-10 times.
Stretching
Yoga is a great way to stretch yourself in the morning. Try doing the downward facing dog pose, the mountain pose, cat-cow pose, staff pose and extended side angle pose. They will all help you stretch your muscles and get you ready for the day ahead. Continue to concentrate on your breathing for stretching. That will help you become focused and relaxed. It will also help in de-stressing you so you can carry the entire day ahead with mental ease.
Running
Running is the finest form of cardio ever to exist. It helps you lose weight while you run to relax and make your bones and muscles strong. It allows your body to become more resilient and aware of its surroundings. Running burns over 600 calories in an hour. Run around your block in the morning or go for an evening run with a family member, partner or friend and listen to good quality music that will get you going further.
All these exercises aim to bring you strength, focus, and fitness. All you have to do is just take out at least 30-40 minutes from your daily routine. Keep a balanced diet and maintain these exercises every week. Add new exercises and workouts as the week progresses. This will keep you fit and healthy apart from keeping you focused and happy.
