Most exercisers have a favorite time of the day to exercise. But morning workouts may have certain advantages. Some research suggests that people who exercise in the morning are more likely to maintain the habit and work out regularly, according to the American Council on Exercise and the Mayo Clinic.
At Home Circuit
You can do a complete full body workout after you roll out of bed with just some dumbbells. A circuit involves performing a series of exercises with little to no rest in between sets. Set up five dumbbell stations: dumbbell squats, overhead shoulder presses, bent-over dumbbell rows, chest presses and crunches. Perform each station for 45 seconds, then move to the next exercise. Since you aren't working the same muscle group on the next exercise, the lack of rest should not affect your performance. After finishing all five exercises, rest for one minute. Repeat the circuit three times.
Bodyweight Interval
An interval workout is intense, so the duration is short compared with traditional forms of training. This interval session only lasts 20 minutes and that includes a three minute warm-up and cool-down. For this workout, you will alternate doing burpees, mountain climbers, and squat jumps. Perform each exercise for 20 seconds, then rest for 10 seconds. Continue for four minutes. Rest for 30 to 60 seconds. Repeat three times.
Superset Workout
Supersets are a weight training intensity technique. You perform two exercises back to back with no rest. Set up your weights before you start a superset so that you can immediately move to the next exercise. The first superset will be squats with crunches. Performing crunches allows adequate recovery from the squats while not wasting your time just sitting. The second superset is chest presses with lat pulldowns. The chest presses mainly work the chest while the pulldowns will work your back. This way one muscle is resting while you work the opposing muscle. The last pairing is clean and presses superset with dumbbell pullovers. These two exercises will hit most of the major muscles. Perform each superset twice with about one minute rest between supersets.
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