15-minute morning workout challenge for beginners

Every year, millions of people around the world give themselves a New Year’s resolution to make a fresh start and take care of themselves. But let’s be honest, which of us has really fulfilled this promise? Today, we want to introduce you to a workout challenge that will help you get rid of excess fat and fulfill your promise. Scroll down to learn the details.

It is very simple and ideal for beginners. This type of training has several advantages. First, this session will only last 15 minutes and it will not affect your work schedule. Another advantage is that it should be performed immediately after you wake up, which will allow you to immediately jump-start your metabolism. We are too busy with work and family and in the evening it is difficult for us to find time for fitness.



Often the problem with beginners is that they very quickly give up training because it’s hard or because they are too lazy for it. This workout will be an exception as it is very easy to accomplish and it will not upset you. Statistics show that people who practice regularly do this in the morning. If you are not yet convinced of its effectiveness then just imagine your tightened body after just a month of training.

All you need to do these exercises is a mat and a timer. You must perform each exercise for 40 seconds and rest for 20 seconds. According to the plan you have to do 2 exercises each day of the week and then repeat them 4 times.

#1. Toe Touches

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– Stand tall with your feet together and arms at your sides. Slowly, bend at the hips while keeping your knees engaged. Allow your upper body to hang over. Let your arms drop as well, dangling in front of you.

– Once you’re fully bent over and your hands are at your toes, pause and feel the stretch in your hamstrings. (Optional: Flatten your back for 5 seconds then return to this position) Once you hold the stretch for up to 30 seconds, return to the starting position.



#2. Cat Stretch

Slide show: Back exercises in 15 minutes a day - Mayo Clinic

– Kneel on a mat with your hands and knees shoulder-width apart.

– Pull your abs in, hunch your back up and flex your spine.

– Hold the stretch and then release to the starting position.

#3. Squats

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– Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.

– Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.

– Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

#4. Bridge

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– Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight. Place your hands out to your sides palms flat for stability.

– Raise your glutes off the floor by extending your hips upward while pushing down through you heels. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.

– Return to the start position by lowering your hips back to the floor. Pause then repeat.


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