10 MINUTE MORNING WORKOUT (NO EQUIPMENT)

Introduction

This tutorial will guide you through a quick and effective 10-minute morning workout that requires no equipment. Designed to get your muscles warm and ready for the day, this routine is perfect for anyone looking to start their morning with energy. The exercises included in this routine are suitable for all fitness levels and can be done at home.

Step 1: Warm-Up with Jumping Jacks

• Duration: 1 minute
• Start by standing with your feet together and arms at your sides.
• Jump up, spreading your legs shoulder-width apart while raising your arms overhead.
• Return to the starting position and repeat for one minute.

Step 2: Body Weight Squats

• Duration: 1 minute
• Stand with your feet shoulder-width apart.
• Lower your body as if sitting back into a chair, keeping your chest up and knees over your toes.
• Return to standing and repeat for one minute.

Step 3: Calf Raises

• Duration: 1 minute
• Stand with your feet hip-width apart.
• Raise your heels off the ground, balancing on your toes.
• Lower back down and repeat for one minute.

Step 4: Perform Steam Engines

• Duration: 1 minute
• Stand tall and bring your right knee up towards your chest while twisting your torso to the left.
• Alternate legs and continue for one minute.

Step 5: Push-Ups

• Duration: 1 minute
• Get into a plank position with your hands shoulder-width apart.
• Lower your body until your chest nearly touches the floor, then push back up.
• Modify by doing knee push-ups if necessary, and continue for one minute.

Step 6: Rest Break

• Duration: 15-30 seconds
• Take a brief moment to catch your breath and hydrate.

Step 7: Toe Touches

• Duration: 1 minute
• Stand with your feet together.
• Bend at the waist and reach for your toes, feeling the stretch in your hamstrings.
• Return to standing and repeat for one minute.

Step 8: Plank Ups

• Duration: 1 minute
• Start in a plank position with your forearms on the ground.
• Push up to your hands one arm at a time, then lower back down.
• Alternate arms and continue for one minute.

Step 9: Planks

• Duration: 1 minute
• Hold a plank position on your forearms and toes, keeping your body straight.
• Engage your core and hold for one minute.

Step 10: Superman Exercise

• Duration: 1 minute
• Lie face down with arms extended in front of you.
• Simultaneously lift your arms, chest, and legs off the ground, engaging your back muscles.
• Lower back down and repeat for one minute.

Step 11: Pike Push-Ups

• Duration: 1 minute
• Start in a downward dog position.
• Lower your head towards the ground by bending your elbows, then push back up.
• Repeat for one minute.

Step 12: Bridges

• Duration: 1 minute
• Lie on your back with your knees bent and feet flat on the ground.
• Lift your hips towards the ceiling, squeezing your glutes at the top.
• Lower back down and repeat for one minute.

Step 13: Bicycle Crunches

• Duration: 1 minute
• Lie on your back with your hands behind your head.
• Bring your knees up and alternate touching your elbows to the opposite knee in a cycling motion.
• Continue for one minute.

Step 14: Side Planks

• Duration: 30 seconds each side
• Lie on your side, propped up on one elbow.
• Lift your hips to form a straight line from head to feet.
• Hold for 30 seconds, then switch sides.

Step 15: Wide Push-Ups

• Duration: 1 minute
• Get into a push-up position but place your hands wider than shoulder-width apart.
• Lower your body down and push back up, maintaining form for one minute.

Conclusion

Congratulations! You have completed a comprehensive 10-minute full body workout. This routine is ideal for getting your muscles active and ready for the day without any equipment. To enhance your flexibility and recovery, consider following up with a stretching session. For more fitness tips or structured workout plans, check out additional resources or videos linked in the description. Enjoy your energized day ahead!