The Best 20-Minute Morning Workout

Get energized and start your day strong with these quick exercises that you can do in the comfort of your home. Lead by example and recruit the rest of the family; the more the merrier!
Warm Up
30 seconds Jumping Jacks – rest 10 seconds – 30 seconds Jumping Jacks
OR
3 minutes Jump Rope

The 30 seconds drill
Rest for 10 seconds | Repeat 3 times
1. Plank
2. Mountain Climbers
3. Squat Jump
4. Push-up
5. Glute Bridge
6. Flutter Kicks

• Plank
Planking helps to develop strength in your shoulders, arms core, and glutes.
To achieve proper plank form, get into push up position, bend your elbows at a right angle, placed directly below your shoulders so that your weight rests on your forearms. Keep your body straight from head to toe, squeezing your core and glutes. Hold still for 30 secs.

• Mountain Climbers
Mountain climbers help to strengthen your core and legs.
Get into the upright stage of a push-up. With one foot on the ground, pull the other knee towards the chest, return to the ground and repeat with the other leg, in somewhat of a running motion. Do this for 30 secs.

• Squat Jump
This explosive exercise targets your quads and glutes while providing great cardio.
Start in a squat position, and with your feet shoulder width apart, keeping your core tight, jump with both feet, landing softly back into squat position. Do this for 30 seconds.

• Push-up
Gain strength with this total upper body exercise.
Place your palms firmly on the floor, under your shoulders, and drive your toes into the ground, keeping a straight line from your head to toes (high plank). Lower your body towards the ground, keeping your core and glutes tight, elbows towards your body and breathe in. Once your chest almost touches the ground, breathe out through your mouth returning to high plank. Do this for 30 seconds.

• Glute Bridge (with hold)
The bridge primarily targets your glutes and also works the lower back.
Lay flat on your back, with your knees bent, feet flat on the ground and shoulder width apart and hands by your side. Lift your hips off the ground, keeping your back straight and squeeze your glutes holding for about one second, breathing out. Slowly return to the starting position and repeat. Do this for 30 seconds.

• Flutter Kicks
This exercise targets your abs, especially the lower abs as well as your quads (upper thighs).
Lay flat on your back, arms by your side and palms down. Extend both legs and begin to make small up and down, scissor-like movements with your toes pointed forward, keeping your core tight at all times.

After this circuit, a nice stretch, followed by a lukewarm shower and a clean breakfast is all you need to kick start your day. Remember sharing is caring, so recommend this workout to a friend or colleague.

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