Want a quick and effective way to lose weight? All you’ll need to do is to get up 8 minutes earlier every morning, do these simple moves, and lose an average of 2 pounds per week.
This workout is based on strength training. The more lean muscles we build in our body, the more fat your body will be burning at rest. Every 1 pound of lean muscle helps to burn an additional of 30cals at rest.
It typically consists of a series of body weight exercises that target different muscle groups and can be done in the comfort of your own home.
8 minute morning workout for weight loss
Jumping Jacks
Great all over body exercise that’s good for cardiovascular and strengthening. The alternating action of the arms over head and the legs stretched out increases your heart rate therefore stimulating blood flow to a variety of muscle groups. There’s no equipment needed to perform a jumping jack just some space.
How To Do
- Stand with your feet together and your hands down by your side.
- In one motion jump your feet out to the side and raise your arms above your head.
- Immediately reverse that motion by jumping back to the starting position.
Push up
The push up is a great muscle toning exercise for the arms, chest, triceps and the front of the shoulders, whether performed on the knees or toes this is a good strength building exercise that can be performed anyplace.
How To Do
- Start on all fours with the hands on the floor slightly wider than but in line with the shoulders
- The body should form a straight line from the shoulders to the ankles
- Squeeze the abs as tight as possible and keep them engaged
- Lower the body until the chest nearly touches the floor, making sure that the elbows are tucked in close to the torso
- Pause for a moment then push yourself back to the starting position
Sit up
The sit up has a great range of motion so not only does it work your abdominals it also works your hips too, helping to build a strong core. It requires no equipment apart from a mat and a small amount of space.
How To Do
- Lie on your back with your knees bent and you feet flat on the floor.
- Place your finger tips behind your ears.
- Pull your shoulder blades back so your elbows are out to the side.
- Brace your abs and then raise your body up towards your knees, shoulders should be lifted of the floor.
- Head always looking straight, no chin on chest and do not pull the head forward.
- Roll back down to the starting position.
Bicycle Crunches
The bicycle crunch is an excellent exercise for building core strength and toning the thighs. It can be performed anywhere without any equipment.
How To Do
- Lie flat on the floor with the lower back pressed into the ground
- Place your hands slightly either side of your head, do not lock your fingers or pull the head up
- Lift your knees to a 45 degree angle
- At first slowly go through a bicycle pedal motion with the legs
- Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck
Mountain Climbers
Another full body workout so by engaging most muscles in the body you are burning more calories in less time. They can be performed anywhere as they only require a space and your own body weight. They benefit muscular and cardiovascular fitness whilst also improving flexibility, blood circulation and overall strength
How To Do
- Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms
- Your body should form a straight line from your shoulders to your ankles
- Lift your right foot off the floor and slowly raise your knee as close to your chest as you can
- Return to the starting position and repeat with your left leg
- Continue alternating for the desired number of reps or time
Plank
Plank helps you to build strength in your core, upper and lower body so its a good full body workout. You do not need any equipment to perform these exercise all you need is a little of space, and it really helps improve flexibility by stretching muscles and will improve posture if performed regularly.
How To Do
- Start by getting into a press up position.
- Bend your elbows and rest your weight ono your forearms and not on your hands.
- Your body should form a straight line from shoulders to ankles.
- Engage your core by sucking your belly button into your spine.
- Hold this position for the prescribed time.
8 Minute Morning Workout
