Jump Start Your Day with 3 Quick At-Home Workouts

woman planking

Although it’s great to hit the gym and get your motor running on your favorite equipment, sometimes you just want a quick morning workout to kick the day off right.

Best of all, you can put together an at-home workout that’s easy to follow and cranks up your energy better than multiple cups of java (although don’t get us wrong, exercise will replace coffee on the 12th of never). Here are three at-home workouts to try, no equipment necessary:

1. High School Gym Class

Feel like your gym teacher is just one whistle blast away by doing these moves in quick succession:

  • 10 pushups, either standard or on your knees
  • 10 mountain climbers (plank pose, bring right knee to right elbow, then alternate)
  • one minute of jumping jacks
  • 20 side lunges (10 on each side)
  • 10 single leg deadlifts on each side (hinge forward at the waist on one leg so your body is in a line with leg straight behind you)

Do three sets with a 30-second rest between sets.

2. Yoga Planks & Pushups

In yoga, pushups are done with the elbows close to the body and moves should be smooth and flowing. Try these:

  • 10 very slow pushups
  • one minute of side planks (30 seconds each side)
  • 30-second plank on elbows
  • 10 plank taps (plank pose on hands, tap opposite shoulder with your hand, then alternate)
  • 10 spider lunges (plank pose on hands, bring right foot to outside of right hand, then alternate)

Do three sets with a 30-second rest between sets.

3. Jump to It

Incorporating jumping into your at-home workouts gets your heart rate up fast and works your muscles effectively. Get bouncy with these:

  • 20 jumping lunges (10 on each side)
  • 20 high knees (10 on each side)
  • one minute of jump-rope (with or without actual rope)
  • 10 step-ups (step on to chair or bench fully, then step down, and repeat with alternate leg)
  • one minute of jumping jacks

Do three sets with a 30-second rest between sets.

Mix & Match

When you find some moves that work for you, make them a regular part of your at-home routine. Be sure to warm up first by performing a couple reps of the movements in a workout slowly to get used to the range of motion. Then, do a few jumping jacks or run up and down a stairway two or three times to get your heart rate up before you begin.

Even taking on a 15-minute session three times a week can make a big difference when it comes to strength, endurance, weight loss, and cardio health.

Several studies have suggested that high-intensity training that’s done in a short amount of time can be just as effective as longer workouts done with moderate effort. So, put quick morning workouts on your schedule and get going!