I`m sure many of you are not really fond of the concept of the morning workout, and I don`t blame you, exercising in the morning was not on my list either, up until recently. I was one of those people who always want “10 more minutes of sleep.”

But, as I`ve said before, I decided to change my habits and give it a go. The effects of this quick Saturday morning workout exceeded all my expectation, made me feel good, strong, powerful and ready to face the daily challenges head on!

Benefits Of Saturday Morning Workout

Before we go over some of the actual morning exercises that are a part of my daily routine, I just wanted to take a moment to tell you about some benefits of this workout.

Burning More Calories

If you start your day with some quick workout, you will “jump start” your metabolism, speeding it up and burn more calories. But what you don`t know is that your metabolism will stay elevated for hours, sometimes even during the whole day, constantly burning calories!

Boosting Your Brain Power

It`s not a secret that physical exercise has a positive effect on our mental abilities, and if you work out in the morning your mental acuity will be increased for the next 5-10 hours! Use your brain, while in this state, for the most important jobs of the day.

Boosting Your Energy Levels

Exercise will release Endorphins. Endorphins are natural chemical our body releases to make us feel good. And even if you exercise for a short period of time, your body will release Endorphins and your mood will be improved significantly!

Developing A Good Habit

If you make it a habit of getting up at the same time and doing something good for you, your body, and your overall health, you will find getting up easier and you will actually look forward to it!

Girl running in sunrise Exercises

Before we tart with the exercises, I feel like it is important to point out that the experts advise eating a small meal before starting your workout routine. Ideally, you should eat 1-2 hours prior to the exercise, but we are all different, so adapt it to your lifestyle.

Light Exercises

If you are not interested in losing weight or doing any extreme exercises in the morning, you can try some light exercises. Walking is certainly one of them. Walking is one of the oldest exercises in the book, due to the low impact of walking there is a minimal risk for injury, you will also boost your immune system, stretch your body and get your heart rate up. The walk should last at least 20-30 minutes.

Another great exercise routine is yoga. Yoga is great for relieving your body of tension and stress and preparing you for the daily challenges. I`m sure not all of you are familiar with yoga, but getting a book or a DVD is a great, easy way to get started. If you are looking for a good yoga course, I advise you to try Brilliant Yoga By Clicking Here.

Saturday Morning Full Body Workout Routine

If you decided to go hardcore and really get your heart rate up and sweat, I have just the thing for you. The following routine is the one I use whenever I get up, and it`s giving me great results so far!

Start Out With Stretching

Regardless of the level of your physical fitness, age etc. you should ALWAYS start with stretching.

Arm circles.  Arm circles will get your blood flowing and warm you up for the things to come. Stand up, raise your arms until they are parallel to the floor and start making circles with your hands. Circles should be 1-2 feet in diameter, and you should do this for a minute or two.

Twisting your core. Stand up, feet shoulder-width apart, hands on your hips and start rotating your body along the vertical axis (to the left and to the right). You can “twist” for a minute or two.

Side Stretch. Stand up, place on hand on your hip and raise the other one above your head and stretch it to the opposite side as far as you can. Repeat 5-10 times with each hand.

Leg stretch.  While standing up, without bending your legs, try to touch your toes with your fingers. You may not be able to do this at first, but it will come with practice, don`t worry about it. Repeat 5-10 times.

Quad stretch. While standing up, grab your ankle and “pull” your leg as far back as you can, stretching your quad (thigh). Repeat 5-10 times for each leg.

Cardio And Strength Exercises

After you finish with the stretching, it is time to get your heart rate up, get the blood flowing and start sweating!

Jumping jacks. One of the oldest warm-up exercises in the book. I won`t go into it since I know you are all familiar with it. Do JJ for about 30 seconds to 1 minute, depending on your comfort level.

Regular crunches. Get on the floor and give me some crunches … just kidding… So, crunches are probably one of the best exercises for abdominal muscles and for getting your heart rate up. If you can, do 10 of those.

Squats. The best lower body exercise and you should definitely include it in your routine! Stand up, spread your feet and do a full body squat (try to touch your heels with your but). It will be hard at first, but it will get easier as the time goes by. Do 5-10 of those.

Push-ups. My second favorite, upper body exercise. NOTE: if you can`t do a proper push-up, you can keep your knees on the floor. You should do 5-10 of those.

Pull-ups. Now we come to my favorite upper body exercise, and also one of the hardest ones. Ideally, you should be doing 5-10 repetitions of those as well, but I understand that some of you can`t do full pull-ups yet. So, I will tell you how I started out.

When I first started out, I couldn`t do a single push-up, but I found a guy called Scooby! He is a great guy and he made an excellent video about pull-ups for beginners, and I advise you to take a look:


Full Exercise Routine:

Now, after we have gone through all the stretches and exercises, it is time to unite them into a good Saturday morning exercise routine you can stick to and practice every time.


  • Arm Circles – 1-2 min
  • Twisting your core – 5-10 repetitions
  • Side stretch – 5-10 repetitions for each side
  • Leg stretch – 5-10 times
  • Quad stretch – 5-10 repetitions for each leg


  • Jumping jacks – 30 seconds-1 minute
  • Crunches – 10 repetitions, 3-5 series
  • Squats – 5-10 repetitions, 3-5 series
  • Push Ups – 5-10 repetitions, 3-5 series
  • Pull Ups – 5-10 repetitions, 3-5 series

And if you are looking for something even tougher, you can look into gymnastics. I am not an expert on gymnastics, but according to 12minuteathlete, it will help you get super strong, flexible, healthy and help you impress your friends, so why not give it a go!

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Hi everyone and welcome to our website! The main reason behind it was my desire to combine my two great passions in life. The first one was medicine and my desire to help people and when i combined it with my passion for blogging HelpYourBack.org was born! I hope you enjoy your stay and ease your pain with our helpful tips!


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