30-Minute Morning Workout Routine for Maximum Fitness
Thirty minutes in the morning is about the usual time people can comfortably set aside nearly every day to dedicate towards something to better themselves. What can we really do in such a short amount of time? Is it good to start working out in the morning and how do I start? These are all the usual questions I hear when people ask me this question. My simple reply is always yes. Any movement is better than no movement at all. Since it is the very minimal time, it would be better than you do it way more often, maybe around 5-6 times a week.
The Best Morning Workout Routine
The best workout regardless of the time of the day is going to be something that you can ultimately stick to time and time again. If you're starting out, this might mean just walking for 15 minutes until you are sure that you can keep this routine then add something more challenging. Making a habit is number one. Remember, any movement is good movement. Here's a short routine I designed to focus on hitting major muscle groups with the least amount of time.
Warm-Up
Every workout requires a good warmup that will increase the heart rate, body temperature and help all the muscles, tendons and ligaments be prepped for movement. This can take different forms for varying fitness levels, ranging from a brisk walk, jog or light run. Ideally, we would do this for about 5 minutes, for the sake of time, we will reduce it to about 2.5 minutes.
Dynamic Warm-Ups / Movement Prep
Another very important part of a workout. Helping “unlock” that range of motion in a joint to help tolerate movement under load. This a very important part of a workout as it may help prevent injuries during a workout. Here is a list of dynamic stretches with videos and tutorials. Sample Routine:
Another optional warm-up is releasing and activating your muscles. You can choose tools such as a lacrosse ball and a foam roller. Here is a list of muscle release and activation exercises. These you could do for 1 set of 15 - 45 seconds each. Sample Routine:
Goblet Squat to Dumbbell Chest Press (Back to Back)
2-3 sets of 12 reps(per exercise), 30 seconds rest.
Romanian Deadlift to Dumbbell Row (Back to Back)
2-3 sets of 12 reps (per exercise), 30 seconds rest.
Plank
2 sets of 1 min, 30 seconds rest. Pick any variation you want!
Stretching
Post-workout stretching is so important and many times ignored. After your workout you are tired and just want to get out of the gym and just go home and go to sleep. We have all been there. But taking those few extra minutes to stretch and relax can be very beneficial. It can help improve our flexibility as long as we are consistent with it, helping reduce that post-workout tension, tight legs, tight back which can all be pretty nagging the day after or two days post-workout. Stretching can also be very therapeutic when it comes to mental clarity and help us feel a lot better. Stretching Routine (15 seconds per side)
Sometimes morning workouts don't feel good. This is totally normal if you aren’t used to waking up early in the morning. Movement is good at any time of the day especially if you only have time in the morning. Keeping the same old sleep routine and expecting to feel different isn’t the answer. When you wake up in the morning, you want to feel ready to go and energized, not sleep deprived and hitting snooze. Getting to bed hours earlier is very important. Ideally about 7-8 hours of solid sleep, this is not including the time it takes you to fall asleep. About 2 hours before bed, turning off all the lights, televisions and cellphones may just help you be able to fall asleep quicker. If you want to be fitter and stay energized, simply make as little time as 30 minutes a day to workout!
No comments:
Post a Comment