A 10-Minute Workout to Boost Your Energy All Day
Just 10 minutes to more energy all day long.
It can feel like it takes a ton of energy to wake up early and work out. But morning workouts help boost your physical and mental energy and promote a healthy mindset for the rest of your day.
The "wake up and work out" approach kick-starts your metabolism, helping you burn calories for hours after the workout. For that, you can thank something called excess post-exercise oxygen consumption (EPOC for short).
And once your workout is done in the morning, you also have more time for other things during the rest of the day (who doesn't want that?). You’ll be able to completely focus on your training before anything else gets in the way. It’s about taking care of something incredibly important (you!) first thing.
How to Do This Workout
Grab a resistance band and a set of dumbbells and get ready to blast some serious calories! Perform each exercise for 50 seconds followed by a 10-second rest. Complete the circuit twice to give you an amazing 10-minute workout.
Be sure to stretch afterward to help your muscles recover. And don’t be afraid to modify any or all of these exercises to match your fitness level.
An old-school favorite that gets your heart rate going.
1. Jumping Jacks
Begin your circuit with this classic full-body, calorie-scorching exercise. This cardio exercise increases your core temperature and prepares your body for the rest of the workout by getting your heart to pump fresh, oxygenated blood to the muscles. Your lungs will also be working hard to deliver that oxygen. It’s a win-win.
HOW TO DO THEM: Start with your feet together and arms by your sides. Jump your feet out to hip distance and raise your arms until your fingertips touch overhead. Jump your feet back together and lower your arms to your sides. Stay on the balls of your feet to protect your back and legs. Maintain good abdominal tension to utilize your core muscles.
When this one gets easier, up the resistance.
2. Resistance-Band Front and Side Raise
In order to get the sculpted and toned arms and shoulders you want, you have to make your muscles work for it. Using a resistance band forces your arms to work against an external force and therefore makes them stronger. When you feel like the resistance band is becoming easier, move on to a heavier band.
HOW TO DO IT: Stand on the band with your feet hip-distance apart, shoulders back and standing tall. Maintain straight arms throughout the range of motion. Raise the left arm straight out in front of you to shoulder height. Simultaneously raise the right arm out to the side to shoulder height. Return to neutral and repeat on the other side. Maintain abdominal tension and squeeze your glutes to protect your back.
Two standby exercises combined into one challenging cardio and strength drill.
This is a go-to exercise for building a beautiful booty. Your thighs, butt and core will be working to the max, burning calories, sculpting your muscles and firming the entire lower body. Your first time through it will be tough, but don’t be discouraged. Count how many reps you can get through in 50 seconds, and then aim to get just one more rep on the second round.
HOW TO DO IT: From standing, jump into a lunge, keeping the knee in line with the ankle. The back knee can either gently touch the floor or hover. Maintain a 90-degree angle in both the front and back leg. From the lunge, jump both feet to a squat. Drive up and jump to a lunge on the other leg. Continue for the full 50 seconds. To modify, reduce the range of motion or the depth of the lunge or squat.
Goodbye, bat wings!
4. Dumbbell Triceps Extensions
Ever wondered how to get rid of those loose areas on the underside of your arms? This is the exercise to tighten and tone that area. And by adding this simple but effective exercise to the routine you’ll maintain the strength to lift and move everyday objects without struggling.
HOW TO DO THEM: Stand with feet hip-distance apart. Hold the dumbbell behind your head, maintaining a 90-degree bend in the elbow. Squeezing and focusing on the triceps, straighten your arms until the dumbbell is overhead. Keep the biceps by your ears. Maintain good abdominal tension and squeeze your glutes to prevent overextending your lower back. Lower to the start and repeat.
As if you needed burpees to get even more challenging.
5. Burpee Planks
Raise your heart rate back up and dive into some burpee planks. This is another full-body exercise that will help burn calories now and for the next few hours (don’t forget about EPOC). Plus, you’ll add an extra challenge to your core with the plank hold.
HOW TO DO THEM: Standing with feet hip-distance apart, reach down and place your hands on the floor, bending at the hips and knees. Step or jump your feet back to a plank. Maintain a straight line through the shoulders, hips and knees. Pull in your belly button, squeeze your glutes and don’t allow the lower back to sag. Hold for five seconds before stepping or jumping your feet to your hands. Stand up and repeat.
Jill is a NASM-certified personal trainer, Tabata Body Master trainer, prenatal and postpartum certified and group instructor. She specializes in bride training, preparing women for their big day by getting their bodies in tip-top shape. An athlete herself, she works hard in the gym to stay as fit as possible and always looking for ways to better herself in her chosen field.