While there’s no bad time to sweat, getting your body moving and your heart pumping first thing in the morning has many health benefits. That’s why we’re here to share an expert-approved five-minute cardio workout to do as soon as you wake up. Are you ready to hear the amazing benefits? If so, let’s go.
Exercising when you wake up can make you feel incredibly accomplished and rejuvenated, according to Piedmont. It will also help speed up your metabolism. Plus, if you start your day with calorie-burning physical activity, you’ll be more likely to eat healthier and maintain a positive mood throughout the day.
But let’s face it: knowing the health benefits of something doesn’t mean you’ll want to do it, especially when that thing is jumping out of bed to do a cardio workout. However, your morning exercise doesn’t have to be a grueling hour-long cardio session. It can be as simple as five minutes of bodyweight exercises that get your blood flowing and energized for the day.
To help you get out of bed, we asked Kate Meier, CPT, a certified personal trainer with Gym Garage Reviews, to share a quick five-minute cardio workout you can do when you wake up. “Perform the following movements one after the other in a circuit, stopping only to take short breaks as needed and switching exercises every minute,” says Meier. “This quick routine can get your day started in no time.”
So keep reading for the workout, and when you’re done, check out This Expert-Approved Morning Routine Can Help You Lose Weight Faster.
High knees
Whether in your bedroom, a hotel room, or outside a tent, this simple move is easy to do upon waking. “Start in an athletic stance with your feet hip-width apart and in a straight stance. Next, raise one knee as high as you can in a running motion, raising the opposite arm simultaneously. Alternate legs with each step and hold up the pace as fast as you can with good form,” says Meier. Essentially, this exercise takes it one step further by running, warming up, and activating your lower body when you start your morning workout.
Jump squat with pulse
Get ready for a serious butt burn! Begin by adopting a standard squat position, standing with your legs wider than hip-width apart and your toes pointing slightly outward. Next, lower your body into a squat while keeping your shoulders back and your spine neutral. Once your thighs are parallel to the ground, perform three squat pulses before jumping explosively.
“Channel your glutes and extend your legs and body as you jump. Then, land as softly as you can in a squat position before repeating the move,” says Meier. “This exercise will get your heart pumping and your legs burning, and all you need is a minute to feel it. It also builds explosive strength and mobility.”
Mountaineers
Mountain climbers are a classic high-intensity interval training (HIIT) exercise that’s fantastic for improving your cardio while strengthening your core. Plus, they don’t require any equipment and can be done anywhere.
Start in a high plank position with your shoulders over your elbows and your elbows over your wrists. Make sure your core is tight and your body forms a straight line from your shoulders to your ankles. Next, engage your core by bringing one knee to your chest. Return to the starting position before alternating legs. Perform this move as quickly as possible without sacrificing form.
“This move is a great way to build core strength and work on full-body functional movement. Your hips and shoulders will also feel this move, and maintaining a stable core will work the intrinsic upper muscles. of the body and the trunk”, explains Meier. .
Alternate jumping lunges
Another lower body exercise that will get your heart pumping, jumping jacks are great for working your quads and glutes while building explosive strength.
“Start in an athletic stance with knees slightly bent and feet about shoulder-width apart. Next, jump up and land with your right foot in front of you and your left foot behind you, lowering yourself straight into a lunge until until your knees are at about 90 degrees,” says Meier. “You may need a few reps to figure out your ideal position and the distance between your feet. Then jump back and land in the lunge with your left foot in front and your right foot behind you. Alternate with each rep.”
Maintaining good upper body posture throughout this exercise is essential. The Alternating Jump Lunge is an explosive move that requires full-body coordination.
speed skaters
This underrated move is a great high-intensity exercise to finish off your morning workout. Complete this quick five-minute cardio workout with speed skaters.
Begin the exercise by positioning your feet a little outside of your shoulders. Next, jump to the right landing on your right foot while simultaneously placing your left leg behind and across the back of your body before lowering into a lunge. When your front leg forms a 90 degree angle, reverse the movement. This time lead with your left foot, jump to the left and land with your right foot behind your body. Channel a speed skater as you move both arms across your body.
“This is another explosive move that will energize your lower body while involving your arms,” says Meier. “Speed skaters will elevate your heart rate and help improve your overall strength and cardio fitness.”
