If you often wake up feeling tired and unfocused, reaching for a cup of coffee may not be your only option. Consider adding a quick morning HIIT workout to your routine. Research shows that moving your body can improve focus and energy levels, especially through high-intensity interval training (HIIT). A study published in February 2020 in Brain Sciences found that participants who did HIIT for six weeks showed a significant increase in attention, focus, and cognitive function compared to those who did moderate-intensity exercise.
You don’t need a bike to reap the benefits of HIIT. Any workout that pushes you to the max and includes short rest breaks will do the trick. Here is a 10-minute morning HIIT workout you can try, designed by Miriam Shestack, a HIIT group fitness instructor and personal run coach in NYC.
This workout consists of three sets with two moves each. You’ll repeat each set three times for a total of 10 minutes. Make sure to grab a pair of dumbbells to perform some of the moves. Aim for 10- to 15-pound weights for both upper- and lower-body exercises. Here’s the workout breakdown:
**Set 1:**
– 20 seconds of squat jumps
– 10 seconds rest
– 20 seconds of reverse lunge with biceps curl, alternating legs
– 10 seconds rest
**Set 2:**
– 20 seconds of push presses
– 10 seconds rest
– 20 seconds of bent-over rows
– 10 seconds rest
**Set 3:**
– 20 seconds of lateral lunges, alternating sides
– 10 seconds rest
– 20 seconds of plank jacks
– 10 seconds rest
Follow the instructions for each move with good form, and feel the benefits of this quick morning workout!
