When you’re more used to hitting snooze than the pavement in the wee hours, having a laundry list of the health benefits is hardly enough incentive to get you laced up and out the door. But hear us out: A morning sweat session helps sharpen your senses, boost energy, and improve the quality of your sleep. Not to mention, morning exercisers are more consistent than those who work out in the afternoon.
Even if you don’t consider yourself a morning person, all is not lost. This 4-week plan designed by Adam Friedman, CPT, CSCS, founder of Advanced Athletics in Venice, CA, and member of the Gold’s Gym Institute, will help ease you into morning exercise. This monthlong progressive program gradually increases the volume, intensity, duration, and timing of your workout, so you don’t have to sacrifice a minute of sleep, and you won’t burn out by day 5.
At the end of the 4 weeks, you may just find that getting up and going isn’t as much of a drag—and you may even look forward to it. Keep it up and you’ll be firmed, toned, and energized—all before your morning coffee.
Bonus: When you’re back from your workout, stoke up your metabolism with these Abs Diet breakfast smoothie ideas!
WORKOUT AT A GLANCE
What you’ll need: A light resistance band, a yoga mat, and a chair
3 days a week: Days 1, 3, and 5 focus on core work and cardio. While this plan emphasizes walking and jogging, the most important thing is to get moving. If you absolutely despise running, try cycling or swimming.
2 days a week: Days 2 and 4 are devoted to resistance training. Perform each exercise consecutively, resting 10 to 15 seconds between each set. Then repeat from the beginning. It’s important to rest for 48 hours between resistance training sessions to allow your muscles to repair and recover.
Search: Morning boot-camp routines
WEEK 1
Go to bed and wake up 20 minutes earlier than you normally do.
Days 1, 3, and 5
Prestretch calves
Walk briskly around your neighborhood for 15 minutes
Post-stretch calves
Days 2 and 4
Hip flexor stretch
Plank (2 sets, hold 30 seconds)
Side plank (2 sets, hold 20 seconds)
Get more results from every workout. This is the only exercise book you’ll ever need!
