fitness exercise

Simple 30 minute morning workout without gym

We’re halfway done! For a few months now, you have been trying to get used to new morning workout habits. Lack of time is always one of the biggest reasons you don’t exercise, but it doesn’t have to be. Many people think that for a full workout it is necessary to go to the gym and work out for an hour. But this is far from the truth. If you have time for the gym or other activities that is great, but if you are short on time you can work out as little as 30 minutes to stay fit.

Research shows that body movement reduces the effects of stress. It affects the physical and neurological changes in your body that cause stress. Movement is something you can do every day without a gym, without equipment. In truth, you can do a great workout right after you get out of bed. It only takes half an hour and you will start your day on a positive note.

The Forward Fold

Forward fold

The forward bend is the movement of the chest and hips towards each other, known as the forward bend. Safe and effective forward flexion begins with an anterior pelvic tilt. The forward bend isn’t so much an exercise as a stretch, but it’s the perfect addition to your 30 minutes morning workout. It stretches the muscles and circulates blood throughout the body. It is also very important to counteract the common tendency to bend in the lower back, which puts too much pressure on the lumbar spine. Then allow the pelvis to move in a posterior tilt.

How to do Forward Folds

  • Start in a standing position with your arms at your sides.
  • Place your hands in front of you and reach towards the ground, bending at your hips.
  • For a deeper stretch, place your arms behind your torso and place your head between your legs.
  • Do this stretch 3 times for 30 seconds or until the stretch is painful.


Bicycles workout

Add 30 minutes of morning workout to your preparation for daily activities that will help improve the condition of your legs, core, and back. Bicycles are considered the best ab exercise. They engage all of your core muscles and also add an element of cardio to your workout. Start with 3 sets of bicycles at 20 reps each – this is the perfect way to wake up your core for the rest of your workout. When bicycling, don’t worry about left and right, it might be confusing for people, just focus on the pose.

How to do Bicycles workout

  • Lie flat on your back and tense your core.
  • Start by lying on your back with your fingertips behind your ears, your thighs are vertical with the floor
  • Keeping the tips of your fingers behind your ear, move your right elbow across your body and do the same with your left knee until they meet in the middle; doing the same with the left elbow and right knee will complete the rep.
  • Try to reach the opposite knee with your elbow
  •  Do this exercise at a fast pace, but make sure you don’t move fast enough to lose shape.
  • Do the exercise so quickly and controlled as possible.

While twisting, take a normal abdominal position, holding your hand behind your ears, turn to one knee and straighten the other, and then alternately move to the other side. Make sure your ribcage is moving, not just your elbows. Now switch sides and do the same movement on the other side for one rep. Keep your shoulders on the floor and, to complicate the task, hold the crunch, hold the crunch at the point for two seconds. Do 15-20 good exercises on each side.

Side Crunch


Side crunch is a great way to target your oblique to a stronger core. Side crunch is also known as oblique crunch. The best part is that this simple bodyweight exercise yields great results to do early in the morning for 30 minutes. The main advantage of side cranes is the increased body strength and they are a form of abs workout. Keep your body as straight as possible. Hold for 30 seconds and work up to 1-2 minutes. Repeat 1-3 sets on each side.

How To Do Side Crunches

  • Begin by lying on your side with the tips of your upper hand behind your ear, knees together.
  • Place your elbow just straight below your shoulder.
  • Tighten your gluts with each other.
  • Using only your abdominal muscles, pull your body upward, trying to touch your elbow to your thigh.
  • Don’t pull your bottom arm
  • As you progress, you can increase the difficulty of the movement by lifting your leg at the same time as the twist.
  • Perform this exercise in the morning in three sets of 20 reps on each side.

Plank workout gym

Within 30 days in the morning do a workout for 30 minutes, you will measure the time holding the bar and side plank. Show me someone who loves plank workouts and I’ll show you a masochist. Planks really suck, but that’s how you know they work. It doesn’t look like an ab exercise, but it will look like it sooner rather than later. You will go through different levels of intensity to challenge your body as it develops muscle strength and endurance.

How to do Planks

Plank Morning Workout

To start your morning plank workout, lean on your fingers and toes while lying down. Maintain a straight line from head to toe and tighten your abs to maintain a neutral position.

  • Start at the top of a push up position with your arms fully extended.
  • Your back and butt straight, and your toes holding you up.
  •  Hold straight position for at least 30 seconds and repeat it 2 more times.
  • Start with a high board and work your way down to a low board. Repeat as much as you can.
  • As your core gets stronger, you can increase the time in 5 second increments for a more serious challenge.

Knee Touch Crunch

Knee Touch Crunch

The crunch is the most recognizable abdominal exercise, and this movement is a more complex adaptation of this exercise. Begin on your back, legs crossed and lifted off the ground, making a 90-degree angle. Extend your arms over your head. When your knees are up, your abs are already engaged, and the clear goal of touching your elbows to your knees prevents you from doing the exercise without enthusiasm.

How to Do Knee Touch Crunches

  • Start with the tips of your toes behind your ears and your feet off the ground at a 90-degree angle towards your head.
  • Try to bring your elbows to your knees.
  • Without moving your knees, bend your arms until your elbows touch your legs, then return to the starting position.
  • Do add this in 3 sets of 20 reps in the morning workout.

Wide Angle Seated Forward Bend


Seated Forward Curl with Wide Legs is a seated workout pose that deeply stretches the legs and spine. This is another exercise that is perfect for the morning because it relaxes your lower body and strengthens your spine. This stretch will make you more flexible and invigorated for the whole day.

How to do Wide Angle Seated Forward Bends

  • Sit on the floor in a wide V shape with the strings pressed firmly to the ground.
  • Spread your legs wide to the point where you feel a good stretch.
  • Bend your legs and keep your knees and toes up, toward the ceiling.
  • Lean forward at your hips, bringing your chest as close to the ground as possible.
  • Hands can be outstretched, or for a slightly bigger challenge and deeper stretch, you can hold on to your toes.
  • Hold this pose for at least 5-8 breaths
  • Do this for 3 sets of 30 seconds or until it starts to hurt.

Boat Pose


A boat pose is a pose you practice in a V shape in the morning workout. The boat pose is nowhere near as enjoyable as it sounds, but it is a fishing rod exercise that will shape your body. The main goal is to strengthen the abdominal muscles. Balances the action of the semi-boat pose by strengthening the muscles of the lower back and hip flexors. You should maintain a slight bend in the lower back and stay on the back edges of the ischia bones, but not on the tailbone.

How to do boat poses

  • Sit on the floor with your legs straight and your arms flat on the floor.
  • Come up with a V shape so that your legs are fully extended into the air and your arms are extended towards your toes.
  • Slowly Lean weight back and raise legs off the floor keeping them straight
  • You don’t need to touch your toes, it can even cause excessive extension, just reach for a place where you feel a burning sensation in the core, but not pain in the back.
  • Contract your abs and touch your shins while keeping your arms straight.
  • Try not to rock, even though the exercise is meant to describe the rocking motion that happens in this position.
  • Start with 3 sets of 30 seconds each and increase the time in 5-second increments as you get stronger.

Chair Pose

Chair pose

This exercise truly integrates your entire workout with an explosive lower body. From a mountain position, bend your knees, activate your upper body, pull your tailback and lower it to a squat position, and the spine of the chair will burn through your hamstrings, quads, and calves, putting significant stress on your lower body. Even with your weight in mind, this is a great exercise for building muscle and burning calories.

How to do Chair Poses

  • Start in a standing mountain position with your arms outstretched in front of you.
  • Next move into a squat position with your legs a 90 degree angle.
  • Exhale, and bend your knees as if you’re sitting in a chair.
  • Hold this pose for 2-3 sec and breathe.
  • Finally lift up on your toes like you are performing a calf lift.
  • Do this in 3 sets of 30 seconds a piece and increase time by 5 second increments as your lower body gets stronger.

Bottom line

Don’t really have enough time in your day to exercise? Too often people say I need to exercise but don’t have enough time during the day. Exercise is nothing more than sleeping or sitting down. Even when you are lying on the floor, on your back, or on your stomach, you can train your core with abdominal exercises or your back with other core exercises. It only takes half an hour of your morning to get through this calorie-burning workout. Not only will this help you burn calories, but it will also help you feel better and make healthier decisions throughout the day. Within a few weeks, you will find that you are losing inches of your waste and feeling stronger and more balanced.



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