The complete 10-minute workout to get ready for work on colder days

You always need an energy boost when you wake up - even more so on colder days when it’s still dark outside and you must get out of bed.

Two things can help you get that instant energy: coffee or a workout session. But only one of these will have the side effects of being healthier, fitter and more energized.

Here’s a 10-minute workout that will get you ready to start your day and keep you on track to achieve your goals, even when you can’t go to the gym. It’s also a great complement to your sport, class or training of choice.

This set of exercises will help you tone your muscles, work on your cardio and improve core strength, to prevent you from slouching.

University of California, Los Angeles (UCLA) scientists have shown in more than 100 case studies that bad posture and long periods of sitting still can be related to difficulties with breathing, depression, instability and an overall decrease of longevity.

So jump out of bed and give 10 minutes of your day to improve your life and get you through colder days with your own inner warmth and glow.


Jumping Jack

A set of these will get you fully oxygenated and ready to go. Do this for 50 seconds. Rest for 10.


Opposite arm and leg raise with weights

Select your perfect weight and do the movement as many times you can during 50 seconds. Rest for 10. Repeat on the opposite side.


Lunges

Alternate legs. Drop and rise repeatedly for as many times as you can in 50 seconds. Rest for 10. Repeat on the opposite side.


Planking

Plank for 50 seconds. Rest for 10.


Side planking

Plank on one side for 50 seconds. Rest for 10. Repeat on the opposite side.


Bridges

Drop and lift as many times as possible, keeping the strength in your muscles. Repeat for 50 seconds. Rest for 10.


Sit against the wall

Maintain for 50 seconds. Rest for 10.


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