Many of us believe that there is no way to get in shape if we have a typical 9-5 job. If you live in America, you know that in reality a 40-hour workweek ends up being 50-60 hours, especially if you have a long commute.
Unless you’re in the right company, most of us only get paid for the 40 hours we work. The other 20 hours…quite frankly…is wasted. It’s quite a shame and is one reason I believe Americans overall are so stressed and overweight.
I’m not here to try and change the status quo. I’m here to find solutions. Here are 7:
#1 – Sprint after the bus
Before I started taking my car to the bus stop, I would walk to the bus stop to my house. The express bus comes every 30 minutes, so if you miss it, you’re going to be late for work! At least twice a week, I would end up sprinting for the bus.
Yes, I was a sweaty mess in this short 10-20 second sprint. It wasn’t until much later did I realize that these short morning sprints actually helped me stay lean.
Research shows that short, intense sprints are the best method to naturally boost hgh production by as much as 530%. A simple example of this is comparing sprinters and distance runners. Sprinters are strong and lean, while distance runners are thin and weak.
If you have some space in your backyard, you can perform short 10-20 second sprints 3-5 times, twice per week in the morning. If you don’t have enough space, you can also perform shuttle sprints.
You need some space for these, but not much. You can do them in your driveway or backyard. Simply sprint from one side of your yard to the other for 30 seconds (if you can last that long). Rest for 60 to 90 seconds, and go again!
#2 – Do Pushups
Pushups get your heart rate up, making them effective for fat loss. They may also be a better option then sprinting for most people. Or perhaps you can perform sprints 2-3 days per week, and the rest of the days perform pushups.
Remember, however that this is not a full fitness plan. These short morning workouts are there just to give a little metabolic boost for the day. They are in no way a replacement for a complete plan. Unless, however, you start using 4 minute miracles:
#3 – 4 Minute Miracle
The 4×4 Minute Miracle is one of many programs developed by Craig Ballantyne. It’s quite simple: a full program based on short, 4-minute burst workouts. This is perfect if you’re super busy (much like so many shah training readers).
Here’s a sample workout:
1A) Narrow-Stance Bodyweight Squats x 20 seconds
1B) Hold the bottom Squat position x 10 seconds
Repeat two more times, then without resting, go to:
2A) Spiderman Pushups (alternating) x 20 seconds
2B) Mountain Climbers x 10 seconds
Repeat one more time, then without resting, repeat 1A & 1B three more times until 4 minutes is up.
You can check out the full 4 minute miracle workouts here: 4X4 Minute Workouts.
#4 – Try High Intensity Interval Training
The 4×4 workouts are based off of high intensity interval training (HIIT). The basic premise: perform a high intensity movement for a short period of time (10-60 seconds) followed by a short rest period.
The sprint workout mentioned in the first point is also a HIIT routine. HIIT is a great way to burn fat, work on your cardiovascular fitness, and get in a short workout first thing in the morning.
If the 4X4 workouts don’t interest you, then be creative and build your own interval workouts with movements that you are already familiar with.
#5 – Visualize your Day
You don’t always have to work up a sweat in the morning to get fitter. Instead, use the morning to review your goals and think about the day ahead. Visualize yourself eating right, getting in your workout, and doing all the things necessary to make your achieving your goal a reality.
Visualization helped Arnold Schwarzenegger become successful in bodybuilding, business, movies, and politics. Visualization has also helped successful people such as Jim Carrey, Kerri Walsh, Oprah Winfrey, and many others.
#6 – Do a finisher
Finishers are the brainchild of Mike Whitfield. They go at the end of a regular workout, just to push yourself a bit more. They can also be used as stand-alone routines, which is why they make for a great morning workout.
Here’s a sample:
Do the following super-set resting as little as possible. In the first super-set, you will complete 10 reps of each exercise. In the next super-set, you will complete 9 reps. Continue in this fashion until you complete 1 rep of each exercise
1A) Alternating Lunge Jumps (10 ea, 9 ea, 8 ea, etc, etc, down to 1 rep ea.)
1B) Push-ups (10, 9, 8, etc, etc. down to 1 rep)
Simple, fun and effective! You can grab all of Mike Whitfield’s finisher workouts here: Workout Finishers.
#7 – Rise N’ Sweat Workouts
Finally, you can use one of the workouts from my Rise N’ Sweat bodyweight workouts. These workouts were specifically created for morning trainees in an apartment or home setting.
The following is a sample:
6 exercises, 60/15 Perform 2 rounds
- Bodyweight Squats
- Wide Grip Pullups
- Hindu Pushups
- Single Leg Deadlift Right Side
- Single Leg Deadlift Left Side
This workout lasts 15 minutes. Each workouts in the manual lasts from 10-30 minutes. Choose one based on how much time you have to workout. You can get the 35 workouts on Amazon: Rise N’ Sweat Bodyweight Workouts
Many options. No excuses. Let’s get started…
Do not simply exist, conquer!