Все о утренней зарядке: Утренняя зарядка – польза, правила, упражнения. | ЗДОРОВЫЙ ОБРАЗ ЖИЗНИ

Утренняя зарядка: какая польза, лучшие упражнения для занятий утром

Здоровье в порядке – спасибо зарядке! Каждый помнит эти строки со школьной или даже детсадовской скамьи, но далеко не каждый следует им в жизни. И платим мы за собственную лень и равнодушие своим же здоровьем и самочувствием. Именно от нашего нежелания – разбитое состояние по утрам, тяжелая голова, вялость и сонливость в течение дня, а также ненавистные лишние килограммы. И подтверждением тому не пустые слова, а целые научные программы и исследования, доказывающие пользу от утренней зарядки. Ну а если есть желание проверить их правдивость, нужно всего лишь встать на полчаса пораньше.Пользу, которую приносит организму утренняя гимнастика, сложно переоценить. Однако, несмотря на осведомленность в этом вопросе, приверженцами регулярных физических нагрузок по утрам являются единицы. Причиной тому – лень и неумение правильно распланировать собственное утро, чтобы хватило времени выполнить зарядку, и не спеша подготовиться к рабочему дню. К тому же для многих утреннее просыпание является настолько сложной проблемой, то говорить о каких-то упражнениях даже не приходится.

Между тем физическая нагрузка с утра – прекрасный повод изменить не только собственное тело, но и себя в целом. Именно она способствует позитивному настрою на весь день, помогает сохранять бодрость, повышает стрессоустойчивость и самодисциплинирует.

Однако все перечисленное возможно лишь в том случае, если утренняя зарядка выполняется с соблюдением определенных правил.

Утренняя зарядка и ее влияние на организм

Переходя от общих фраз к более детальному рассмотрению пользы утренней зарядки для организма, необходимо отметить.

1. Благодаря ежеутренним регулярным физическим упражнениям хорошая форма, бодрость и физическая активность сохраняются на долгие годы, поскольку зарядка способствует активизации защитных сил организма и продлению молодости.

2. Как показали многочисленные исследования, утренняя гимнастика активизирует клетки головного мозга, и человек сохраняет способность ясно и продуктивно мыслить в течение всего дня.

3. Утренняя зарядка настраивает организм на особый ритм, который способствует сохранению бодрости и позитива до самого вечера, а также налаживает четкую работу всех органов.

4. Упражнения, выполняемые по утрам, способствуют выработке дисциплины, выдержки, а также делают человека гораздо спокойнее в проявлениях эмоций.

5. Утренние упражнения, независимо от их продолжительности, улучшают обменные процессы в организме и поддерживают их весь день. Таким образом, калории, получаемые с пищей в течение дня, активно расходуются и не «оседают» на талии и бедрах. Из этого можно также сделать вывод, что регулярная утренняя зарядка способствует похудению.

Как подготовиться к утренней зарядке

Чтобы зарядка прошла, что называется, без сучка и задоринки и доставила максимум удовольствия, необходимо к ней правильно подготовиться.

Важно, чтобы соблюдался правильный режим ночного отдыха. Спать ложится нужно не позднее 10 часов вечера и вставать не позднее 6-7 утра. Ночной сон должен быть глубоким и спокойным.

Все, что понадобится для выполнения утренней зарядки, лучше приготовить заранее, с вечера, и тогда утром не нужно будет в спешке искать необходимые вещи.

Просыпаться, вставать с постели и выполнять зарядку нужно под любимую музыку. Пусть она будет позитивной, жизнерадостной.

Расписание на утро должно приносить только радость и оптимизм, вдохновлять на свершения. Возможно, порадует перспектива пробежки в парке, или встреча с подругой, которая составит компанию в выполнении утренней гимнастики.

Нужно обязательно вознаградить себя чем-то за подъем в ранний час — пусть это будет красиво сервированный вкусный завтрак, любимая сладость (в разумных количествах), запах кофе с корицей, манящий из нарядной кружки.

Правила утренней зарядки

1. Прежде чем приступить к выполнению упражнений, нужно не спеша потянуться, не вставая с постели, затем умыться, и лучше прохладной водой – для бодрости. Необходимо окончательно сбросить оцепенение после сна, прежде чем выполнять зарядку, а на это может уйти минут 15.

2. Утреннюю гимнастику нельзя делать на голодный желудок, это может привести к снижению уровня сахара в крови и стать причиной обморока, тошноты, спазмов. К тому же без пищи неоткуда будет взяться энергии для выполнения упражнений, да и эффективность самой зарядки будет крайне низкой, поскольку обмен веществ может замедлиться.

3. В комплекс утренней зарядки должны входить упражнения на развитие подвижности, гибкости, дыхательные упражнения. При этом важно помнить – цель гимнастики по утрам это бодрость, активизация жизненных процессов, но никак не выработка силы и выносливости.

Упражнения для утренней зарядки

Предлагаемые упражнения приведены в качестве примера, и каждый желающий может подобрать для себя свои варианты. Однако приведенные этапы выполнения упражнений считаются оптимальной. Также можете взять на заметку комплекс утренней зарядки для похудения, с помощью его вы совместите процесс похудения и заряд энергии, которую подарит гимнастика.

1. Начинать утреннюю зарядку рекомендуется с легкой разминки, способствующей разогреву мышц и подготовке их к дальнейшим нагрузкам. В разминку входят вращательные упражнения для крупных суставов. Начинать их выполнение лучше всего с головы и шеи – поворотов влево-вправо, кивков, затем перейти к рукам, начиная от вращения кистей, затем локтевых суставов и заканчивая плечевыми.

Затем необходимо выполнить вращение тазом и проработать суставы ног.

2. Переход к ходьбе и бегу в медленном темпе в течение 2-3 минут.

3. Выполнить растяжку – стоя, наклониться вперед, не сгибая ног в коленях, и постараться дотронуться до пола пальцами рук. Если получится, прижаться грудью к коленям. Затем сесть на пол и постараться, наклоняясь вперед, ухватиться за пальцы ног.

4. Лечь на спину, поднять ноги так, чтобы они зашли за голову и достали носками до пола. Затем перевернуться на живот, поднять туловище в верхней части, чуть согнуть ноги и взяться руками за лодыжки. Секунд 30 покачаться в таком положении.

5. Закончить зарядку дыхательными упражнениями, которые можно выполнить на свежем воздухе – во дворе, на балконе. Это поможет насытить кровь кислородом и ускорит обмен веществ. Дышать лучше всего через нос.

Произвести вдох животом, стараясь максимально выпятить его – на счет «раз». На счет «два» — вдохнуть полной грудью, задержать дыхание на пару секунд и медленно выпустить воздух через рот небольшими порциями. В этот момент нужно напрячь стенку живота. Повторить упражнение еще 2-3 раза.

6. Важно помнить: пользу организму приносят только возрастающие нагрузки. Поэтому время от времени нужно менять упражнения, повышать их частоту, амплитуду, длительность, увеличивать количество подходов и повторов.

90000 20 Effective Morning Exercises For Weight Loss 90001 90002 Do you know it is best to work out in the morning? The best thing you can add to your workout regime is an AM workout. The busy, minute-by-minute lives we lead nowadays have just messed up our entire natural system. Workouts have always been meant for the mornings. Ayurvedic Dincharya (which I suggest to all pretty ladies to incorporate in your lives; trust me it works wonders!) Puts Vyayama (exercise) right after cleansing of the senses.90003 90004 90005 Why Should We Work Out In Mornings? 90006 90007 90008 90009 90010 It keeps our body healthy. 90011 90010 It helps to eliminate toxins from the body that have built up and accumulated overnight. 90011 90010 It rejuvenates and recharges our body, gearing it up for maximum performance. 90011 90010 Studies show that people who exercise in the morning burn up a higher percentage of fat. 90011 90010 Exercising in the morning increases our core temperature for the rest of the day.That means that you not only burn fat during your workout but also throughout the day. 90011 90010 When we do something early in the day, we are more likely to be consistent about it as nothing can come between us and our fitness goals. Right? 90011 90022 90004 90005 What Should My AM Workout Comprise Of? 90007 90008 90002 Your morning workout routine to lose weight could be anything starting from running to swimming, dancing, skipping, HIITs, jogging, walking, anything! It is all about that as a fit girl what do you feel like doing that morning.But for those trying to lose weight, you have to be a little more concerned about what will burn off the most calories and how. So here is a guide to your AM workout for weight loss. 90003 90029 90005 Cardio 90007: 90032 90002 Cardio exercises are the most important when one is trying to lose weight. The first step to weight loss is burning calories, right? It is a fact that doing cardio first thing in the morning, on an empty stomach, helps your muscles to oxidize the accumulated fatty acids in the body.In simple words, you will burn the stored fat off the body and not the calories that you have just consumed. 90003 90002 [Read: 90005 Cardio Exercises You Can Do At Home 90007] 90003 90004 90005 10 Best Morning Exercises for Weight Loss: 90006 90007 90008 90002 Here is given 10 best cardio exercises to do in the morning, which in turn will help you to lose weight for a healthy and fit body. 90003 90029 90005 1. Go for a Run or Walk: 90007 90032 90002 Though you can run on the treadmill, try going outside as the fresh air, free from pollution provides good things for your heart, lungs and mind.It helps you to connect with nature. 90003 90029 90005 2. Biking: 90007 90032 90002 This is another cardio exercise to burn calories. Biking helps not only to burn calories but also gives effective endurance training to those leg muscles. While running affects mainly your calf muscles and shins, biking works well for the thighs. You can vary your speed between normal and all-out. It helps in building endurance. It is best to go for cycling in the morning to avoid traffic. 90003 90029 90005 3.90007 90005 Circuit Training 90007: 90032 90002 This is another cardio exercise to burn calories. Biking helps not only to burn calories but also gives effective endurance training to those leg muscles. While running affects mainly your calf muscles and shins, biking works well for the thighs. You can vary your speed between normal and all-out. It helps in building endurance. It is best to go for cycling in the morning to avoid traffic. 90003 90002 It is basically a form of body conditioning that targets strength building and muscle endurance through high intensity aerobics.The idea is to do all the exercises that complete one circuit and then repeat the circuit again, taking time only to sip water between the circuits. There are many circuit examples available in the form of DVDs and YouTube videos. Personally I like doing the Jillian Michaels ‘DVD for circuit training, cardio videos of Cassey Ho and the workouts by Bob Harper, all available on YouTube. 90003 90002 Some of my favorite exercises for circuit training are burpees, squat jumps, plank lifts, and hand walks.Circuit training burns 30 percent extra calories than normal workouts. Mornings are the best time to do circuits as you are full of energy to put all of it into the exercise. This will help to burn those calories away. 90003 90029 90005 4. Kickboxing 90007: 90032 90002 Training for kickboxing is beneficial enough to make you stronger. It also burns fat and gives you real good moves to use in self-defense. There are many fun kickboxing workouts available online. It is best to join a kickboxing class for initial training.This is one of the best morning exercise for weight loss. 90003 90029 90005 5. Yoga: 90007 90032 90002 It is a known fact that the best and also the most appropriate time to do yoga asanas is in the morning, preferably before or at the time of sunrise. It should always be done on an empty stomach. Practicing yoga not only tones the body externally but also helps in the healing and strengthening of the internal organs. 90003 90029 90005 6. Surya Namaskar: 90007 90032 90002 A single Surya Namaskar burns 13.91 calories approx. If you practice Surya Namaskar for 30 minutes in the morning and complete about 15 rounds, you burn nearly about 278-280 calories. This is more than what one normally might burn during a 1 hour cardio session. As there are many versions of Surya Namaskar to suit one’s fitness level, choose one for yourself. Surya Namaskar is suggested to be performed at the time of sunrise. It is not only about burning calories but also about the overall well-being of a person. Try to complete as many Surya Namaskar as possible.Do not overburden yourself at one go. Start with 6 or 8 SN, and keep increasing the number as you get comfortable. 90003 90002 [Read: 90005 The Complete Workout: Surya Namaskaras 90007] 90003 90029 90005 7. Stretching Exercises: 90007 90032 90002 Stretching exercises are a must in your daily routine. Even on your rest-days, do try a few nice stretching exercises. Studies suggest that overnight proteins get collected in the joints. It is important to stretch your muscles and work your joints to prevent diseases like arthritis.Further, these stretching exercises tone your muscles. It is important to add toning to your workout regime. After burning the calories, it comes to toning it all up. Yogasanas like Downward-Dog, Cobra, Virasana variations and Cat-stretch combine toning and stretching. 90003 90029 90005 8. Pranayama: 90007 90032 90002 It has been a long time since Yoga guru Baba Ramdev popularized Pranayama among the masses, and it is still a craze. Pranayama has the power to keep you fit and young. This too must be practiced on an empty stomach.90003 90029 90005 9. Kapalbhati Pranayama: 90007 90032 90002 It is one cure for everything and one of the simplest techniques to deal with all types of diseases. It helps to lose fat from the stomach area (the most stubborn fat too). If you are a beginner, do this exercise for 3 minutes and then keep progressing up to 10 minutes. That is the maximum limit for Kapalbhati. The ideal way is to do 700 counts of Kapalbhati every day. 90003 90002 90005 10. Nadi Pranayama or Anulom-Vilom: 90007 90003 90002 Nadi Pranayama or Anulom-Vilom is another common Pranayama which can be done by anyone from a little child to your 80-year old grandma.The most important thing about Anulom-Vilom is that it helps in regulating breathing. The breathing technique is important during all kinds of exercises, especially while doing cardio and yoga. This can affect your weight loss and toning. Breathing exercises forms an important part of Anulom-Vilom. 90003 90004 90005 Tips: 90006 90007 90008 90009 90010 It is good to do your AM cardio workout on an empty stomach. Make sure you stay hydrated all the time! You can use water, infused water, coconut water, whichever you find healthy.90011 90010 If you are doing weight training after your cardio sessions, make sure you grab some protein beforehand like a banana or some almonds. 90011 90010 Try doing Abhyanga (self-massage with oil) before your morning workout. It is an Ayurvedic ritual that helps in the removal of toxins and keeps your body moisturized throughout the workout. 90011 90010 Since your beauty is as important as your fitness, make sure to apply sunscreen lotion if you are heading outside for a run or biking. 90011 90022 90002 Set your alarms ladies and get into your fittest best! 90003 90002 Do not forget to share your views and ideas on morning exercises for weight loss in the comment section.90003 Was this article helpful? 90002 90004 90137 Related 90138 90008 90003 The following two tabs change content below. 90002 Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015.She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography. 90003.90000 10 Best Exercises for Everyone 90001 90002 We know daily exercise is good for optimizing health. But with so many options and limitless information available, it’s easy to get overwhelmed with what works. But not to worry. We’ve got your back (and body)! 90003 90002 Check out the 10 exercises you can do for ultimate fitness. Combine them into a routine for a workout that’s simple but powerful and sure to keep you in shape for the rest of your life. After 30 days — although you can also do them just twice a week — you should see improvements in your muscular strength, endurance, and balance.90003 90002 Plus, notice a difference in how your clothes fit — winning! 90003 90002 One surefire way to attack your fitness regimen effectively? Keep the fuss to a minimum and stick with the basics. 90003 90010 1. Lunges 90011 90002 Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement, while also increasing strength in your legs and glutes. 90003 90014 90015 Start by standing with your feet shoulder-width apart and arms down at your sides.90016 90015 Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee does not extend past your right foot. 90016 90015 Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep. 90016 90015 Complete 10 reps for 3 sets. 90016 90023 90010 2. Pushups 90011 90002 Drop and give me 20! Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.90003 90014 90015 Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral. 90016 90015 Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement. 90016 90015 Complete 3 sets of as many reps as possible. 90016 90023 90002 If you can not quite perform a standard pushup with good form, drop down to a modified stance on your knees — you’ll still reap many of the benefits from this exercise while building strength.90003 90010 3. Squats 90011 90002 Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned. 90003 90014 90015 Start by standing straight, with your feet slightly wider than shoulder-width apart, and your arms at your sides. 90016 90015 Brace your core and, keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit in a chair.90016 90015 Ensuring your knees do not bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for one second, then extend your legs and return to the starting position. 90016 90015 Complete 3 sets of 20 reps. 90016 90023 90010 4. Standing overhead dumbbell presses 90011 90002 Compound exercises, which utilize multiple joints and muscles, are perfect for busy bees as they work several parts of your body at once.A standing overhead press is not only one of the best exercises you can do for your shoulders, it also engages your upper back and core. 90003 90002 90057 Equipment: 90058 10-pound dumbbells 90003 90014 90015 Pick a light set of dumbbells — we recommend 10 pounds to start — and start by standing, either with your feet shoulder-width apart or staggered. Move the weights overhead so your upper arms are parallel to the floor. 90016 90015 Bracing your core, begin to push up until your arms are fully extended above your head.Keep your head and neck stationary. 90016 90015 After a brief pause, bend your elbows and lower the weight back down until your tricep is parallel to the floor again. 90016 90015 Complete 3 sets of 12 reps. 90016 90023 90010 5. Dumbbell rows 90011 90002 Not only will these make your back look killer in that dress, dumbbell rows are another compound exercise that strengthens multiple muscles in your upper body. Choose a moderate-weight dumbbell and ensure that you’re squeezing at the top of the movement.90003 90002 90057 Equipment: 90058 10-pound dumbbells 90003 90014 90015 Start with a dumbbell in each hand. We recommend no more than 10 pounds for beginners. 90016 90015 Bend forward at the waist so your back is at a 45-degree angle to the ground. Be certain not to arch your back. Let your arms hang straight down. Ensure your neck is in line with your back and your core is engaged. 90016 90015 Starting with your right arm, bend your elbow and pull the weight straight up toward your chest, making sure to engage your lat, and stopping just below your chest.90016 90015 Return to the starting position and repeat with the left arm. This is one rep. Repeat 10 times for 3 sets. 90016 90023 90010 6. Single-leg deadlifts 90011 90002 This is another exercise that challenges your balance. Single-leg deadlifts require stability and leg strength. Grab a light to moderate dumbbell to complete this move. 90003 90002 90057 Equipment: 90058 dumbbell 90003 90014 90015 Begin standing with a dumbbell in your right hand and your knees slightly bent. 90016 90015 Hinging at the hips, begin to kick your left leg straight back behind you, lowering the dumbbell down toward the ground.90016 90015 When you reach a comfortable height with your left leg, slowly return to the starting position in a controlled motion, squeezing your right glute. Ensure that your pelvis stays square to the ground during the movement. 90016 90015 Repeat 10 to 12 reps before moving the weight to your left hand and repeating the same steps on the left leg. 90016 90023 90010 7. Burpees 90011 90002 An exercise we love to hate, burpees are a super effective whole-body move that provides great bang for your buck for cardiovascular endurance and muscle strength.90003 90014 90015 Start by standing upright with your feet shoulder-width apart and your arms down at your sides. 90016 90015 With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a pushup position. 90016 90015 Do a pushup. 90016 90015 Come back up to the starting pushup position and jump your feet up to your palms by hinging at the waist. Get your feet as close to your hands as you can get, landing them outside your hands if necessary.90016 90015 Stand up straight, bringing your arms above your head and jump. 90016 90015 This is one rep. Complete 3 sets of 10 reps as a beginner. 90016 90023 90010 8. Side planks 90011 90002 A healthy body requires a strong core at its foundation, so do not neglect core-specific moves like the side plank. Focus on the mind-muscle connection and controlled movements to ensure you’re completing this move effectively. 90003 90014 90015 Lie on your right side with your left leg and foot stacked on top of your right leg and foot.Prop your upper body up by placing your right forearm on the ground, elbow directly under your shoulder. 90016 90015 Contract your core to stiffen your spine and lift your hips and knees off the ground, forming a straight line with your body. 90016 90015 Return to start in a controlled manner. Repeat 3 sets of 10-15 reps on one side, then switch. 90016 90023 90010 9. Situps 90011 90002 Although they get a bad rap as being too basic, situps are an effective way to target your abdominal muscles.If you have lower back problems, stick with a crunch, which requires just your upper back and shoulders to lift off the ground. 90003 90014 90015 Start by lying on the ground on your back with your knees bent, feet flat, and your hands behind your head. 90016 90015 Keeping your feet glued to the ground, begin to roll up from your head, engaging your core throughout. Do not strain your neck during the upward motion. 90016 90015 When your chest reaches your legs, begin the controlled phase back down to the starting position.90016 90015 Complete 3 sets of 15 reps as a beginner. 90016 90023 90010 10. Glute bridge 90011 90002 The glute bridge effectively works your entire posterior chain, which is not only good 90153 for 90154 you, but will make your booty look perkier as well. 90003 90014 90015 Start by lying on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down. 90016 90015 Pushing through your heels, raise your hips off the ground by squeezing your core, glutes, and hamstrings.Your upper back and shoulders should still be in contact with the ground, and your core down to your knees should form a straight line. 90016 90015 Pause 1-2 seconds at the top and return to the starting position. 90016 90015 Complete 10-12 reps for 3 sets. 90016 90023 90002 These fundamental exercises will do your body good, but there’s always room to keep pushing it. If you notice yourself breezing through and barely breaking a sweat, focus on progressive overload by making each move more challenging by: 90003 90168 90015 adding 5 more reps 90016 90015 adding more weight 90016 90015 tacking on a jump to moves like squats and lunges 90016 90175 90002 Another way to switch it up? Turn the routine into a time-under-tension workout, completing each move for a set amount of time instead of for a set number of reps.90003 90178 90153 Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit — whatever that may be! She was featured in Oxygen magazine’s «Future of Fitness» in the June 2016 issue. Follow her on Instagram. 90154.90000 Quick Exercises for the Morning 90001 90002 90003 Stew — I have only about 15 minutes in the Am to workout and I want to start mixing in more things into my workout — weights, PT, cardio. Any tips? 90004 90005 90002 Here are some ideas for those of you who only have a few minutes a day to exercise. Often I tell people if they do not have time to workout — they are doing too much — and that applies to a good majority of people. However, for those who are burning the candle at both ends it may not be that beneficial to wake up 15-20 minutes earlier to get a longer workout.IF you can go to bed 15-30 minutes earlier however, that may help with an earlier REVEILLE !! See «The Importance of Sleep» article. 90005 90002 So regardless of the hours you keep, here are some options for you to get in quick workouts that are both affective and will wake you up whether it is done in the AM or PM after dinner. 90005 90002 1. 90011 Wake up with Crunches 90012 90005 90002 Here is an exercise that is JUST a little harder than sleeping and it WILL wake you up by doing simple movements: 90005 90002 I do a complete crunch cycle complete with the following: 90005 90002 — Regular Crunch: 10-20 reps — Just lift shoulder blades off the floor — Reverse Crunch — 10-20 reps — Lift hips off the floor — Double Crunch — 10-20 reps — Lift BOTH hips / shoulders off the floor simultaneously — Left Crunches — 10-20 reps — Take right elbow to the left knee — Right Crunches -10-20 reps — Take left elbow to right knee — Bicycle Crunches — 10-20 reps — Take right / left elbow to left / right knee by bicycling the legs — Plank pose — 30-60 seconds — Stomach stretch — 30 seconds 90005 90002 THIS TAKES about 3-4 minutes 90005 90002 2.90011 Jumping Jacks / Pushups 90012 90005 90002 Do 10 jumping jacks / 10 pushups and repeat the non-stop cycle 5-10 times depending on your fitness level. This takes 3-5 minutes if you push all 10 sets. 90005 90002 3. 90011 Replace Pushups with Squats 90012 90005 90002 If you want to add in a leg workout try replacing pushups with squats above. 90005 90002 4. 90011 MJDBs — Multi-Joint Dumbbells Exercises 90012 90005 90002 With a set of dumbbells mix in a few exercises into one movement: 90005 90002 — Bicep curl, military press, tricep extensions — do 10-15 reps — Squats, bicep curl, military press, tricep extension — do 10-15 reps — Squat thrust, pushup x 5, stand up, bicep curl military press, tricep extension — 5-10 reps 90005 90002 Check this out for related pictures of exercises.If you select one of these to do it only takes about 30 seconds per set. Mix in a few sets of each exercise and you have completed a challenging and effective fullbody workout cycle. 90005 90002 5. 90011 CARDIO Option 90012 90005 90002 You can skip all the above and just run, bike, walk, elliptical glide, or row for 15-20 minutes or you can add in a quick burst of cardio for the remaining time you have. 90005 90002 With Spring on its way, the days will get longer and the mornings will become bright as early as 5am.Try to start your day with some sunrise workouts and eventually you will build up with a realistic progressi 90005.90000 Good Morning | Exercise.com 90001 Good Morning | Exercise.com 90002 90003 0 lb 90004 average weight 90005 90006 90003 0 lb 90004 best weight 90005 90006 90003 — 90004 times logged 90005 90006 90003 # — 90004 popularity rank 90005 90006 90019 90002 90003 20 lb 90004 average weight 90005 90006 90003 40 lb 90004 best weight 90005 90006 90003 2 90004 times logged 90005 90006 90003 # 190 90004 popularity rank 90005 90006 90019 90002 90003 0 lb 90004 average weight 90005 90006 90003 0 lb 90004 best weight 90005 90006 90003 0 90004 times logged 90005 90006 90003 # 177 90004 popularity rank 90005 90006 90019 90002 90003 40 lb 90004 average weight 90005 90006 90003 40 lb 90004 best weight 90005 90006 90003 1 90004 times logged 90005 90006 90019.