Morning exercise: how to get fit in 5 minutes

To wake up in the morning, experts recommend soon after waking up to do morning exercises. Consider a scheme in which you need to do, so the training was efficient and took less than 5 minutes.

Wake up tired and feel broke? Take note of the scheme of training, which not only will increase heart rate, but will encourage you not worse in the morning coffee. In addition you will receive a nice bonus or minus 46 calories in just 5 minutes of activity.

 

  1. Pushups – 30 seconds.

Take the push-up position and try to do as many push-ups as possible in 30 seconds. If it is too difficult, kneel down and do pushups from this position.

Pushups 

 

  1. Star jumps – 1 minute.

Stand straight, put your feet together, arms close to the body. Making the jump, shift apart your legs shoulder-wide and hands lift up through the sides. Jump back to the starting position.

 

  1. Asana Dog head down parallel with the plank – 1 minute.

Lie on the floor face down. The palms should be under the breast, fingers spread. Spread your feet a bit, take a breath and get straightening the arms, rising the body from the floor. Pushing with your hands, reach the buttocks up, while pressing your heels towards the floor. Your head down, if possible, can put the crown on the floor. Hold that pose for a few seconds, remember to breathe deeply. Then, on the exhale, raise the head, stretch the trunk forward and get down on the floor in the plank position. Hold for a few seconds, repeat the asana Dog head down. When performing these exercises try not to rush.

Dog-asana

 

  1. Star jumps – 1 minute.

Stand straight, put your feet together, arms close to the body. Making the jump, shift your legs shoulder-width apart, and hands lift up through the sides. During the next jump back to the starting position.

 

  1. Pushups – 30 seconds.

Take the push-up position and try to do as many pushups in 30 seconds as possible. If it is too difficult, kneel down and perform pushups from this position.

 

  1. Lunges – 1 minute.

Put your feet apart at shoulder-width. Keeping back straight, take your right foot step forward, sit down, bending your leg at the knee, until a straight angle. Pushing off right foot, return to starting position. Repeat exercise on other leg. Do as many repetitions on both legs for a minute.

Lunges 

 

  1. Child’s pose – 30 seconds.

Get down on your knees, put feet together and sit down on the heels. On the exhale bend forward, touch forehead to floor. Through the sides get hands back, putting them on the forearms. Hold for 30 seconds.

Child's pose

 

Note

If you have more time, turn this short five-minute training session in a full twenty minutes, by doing the exercises in 4 approach.

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