10 Minute Morning Workout for Busy People

This morning workout is designed for busy people who want to stay active without spending a lot of time at the gym.

1. Start with jumping jacks (1 minute)

Jumping jacks are a full-body warm-up that gets your heart rate up, increases circulation, wakes up your muscles and improves coordination.

How to do:

• Stand up straight with your feet together, arms fully extended, at your sides.
• Next, bend your knees slightly in a quick motion, jumping your feet out to the sides of your body, swinging your arms out to the sides and up above your head. Make sure you do all of these movements at the same time.
• After landing, reverse the movement and return to the starting position with your arms at your sides and your legs together.
• Repeat the entire process for about 1 minute. Remember to maintain your posture and avoid hunching over or turning your toes outward.

How to do jumping exercises to wake up the body.

2. Dynamic stretching exercises to increase flexibility (2 minutes)

After warming up, you can do dynamic stretching movements such as arm swings, leg swings and trunk rotations to improve mobility and prepare your body for the day ahead. Stretching also helps reduce muscle stiffness, increase flexibility and prevent injury.

Some dynamic stretching exercises you can do:

Lesson 1: Jump and turn

How to do:

• Jump forward with your left leg, keeping your knee directly over your ankle and not extending further than your ankle.
• Reach your left arm overhead and bend your torso to the right.
• Bring left foot back to return to standing position, jump forward with right foot.
• Repeat five times for each leg.

How to do a twist jump.

Lesson 2: Arm rotation

How to do:

• Stand with your feet shoulder-width apart and arms out to the sides.
• Circle your arms slowly, starting with small circles and gradually increasing to larger circles. Do 20 circles.
• Reverse the direction of the circles and perform 20 more rounds.

Arm rotation helps to open the shoulder joint, increasing flexibility.

Lesson 3: Spinal rotation

How to do:

• Stand with your feet shoulder-width apart and arms out to the sides.
• Keep your torso still and slowly begin to rotate your body from right to left.
• Repeat 5–10 times.

3. Quick body strength workout (3 minutes)

Strength training doesn't have to be complicated. Combining squats, push-ups, and lunges can build muscle effectively in minimal time.

You can do the following moves:

- Squat (1 minute): Strengthens legs and torso.

- Push-ups (1 minute): Strengthens upper body and core. Can be modified with knee push-ups if needed.

- Lungs (1 minute): Improves balance, works leg muscles and strengthens lower body.

4. Body activation exercise (2 minutes)

A strong core supports posture and prevents back pain.

Two simple exercises include:

- Plank (1 minute): Works the torso, shoulders and back.

- Lying bicycle crunches (1 minute): Strengthens abdominal muscles and improves coordination.

How to do bicycle crunches

5. Cool down exercise with deep breathing and stretching (2 minutes)

Finish your workout with gentle stretches and deep breathing. Sit or stand, inhale deeply and exhale slowly. Simple neck rolls, shoulder stretches, and seated forward bends will help your body relax and calm your mind before you start your day.

After you finish your workout, it is important to rehydrate. Drinking a glass of water will help replace the fluids lost through sweat. A light, nutritious breakfast such as a smoothie or fruit can provide energy for the rest of the day.

Source: https://giadinh.suckhoedoisong.vn/bai-tap-buoi-sang-10-phut-danh-cho-nguoi-ban-ron-172250302105949648.htm