A Quick 9-Minute Trim & Slim Morning Workout Before Shower

Is your busy lifestyle contributing to your weight gain? If yes, then this 9-minute morning workout is all you need to get back in shape

With ever-changing priorities and a busy schedule, it’s tough to squeeze in a workout. But what if 10-15 minutes is all you need to stay lean?

Keeping in mind that some people don’t have 1-2 hours every day to spend at the gym, Here’s a 9-minute workout routine which you can perform right before the shower or just after you wake-up

The best part is you don’t have to rearrange your lifestyle to keep yourself healthy & fit, all you need to do is perform this workout before shower and make adjustments to your eating habits

equipments

Equipment Required

The only thing you need to perform this workout routine is a pair of dumbbells like this one but you can also improvise (use two water bottles of the same size)

I would also recommend you to use the playlist of your favorite gym songs if you don’t feel like working out in the morning. The music will help you start!

Exercises

Jumping Jacks

Duration: 90 seconds

Pro Tips:

  1. Make sure you perform at least 50+ reps
  2. Keep Your Back Straight
  3. Spread your legs no more than shoulder-width apart

Muscle Targeted: Calf Muscles, Inner Thigh Muscles, Buttock Muscles

Mountain Climbers

Duration: 60 seconds

Pro Tips:

  1. Make sure you perform at least 25+ reps
  2. Keep your core engaged and back straight as you bring your knees forward
  3. Avoid bouncing on your toes
  4. As you bring your knees into your chest make sure that your toes touch the ground
  5. Keep your wrist shoulder-width apart

Muscle Targeted: Legs, Triceps, Shoulder, Glutes, Core

Superman

Duration: 60 seconds

Pro Tips:

  1. Make sure you perform at least 15+ reps
  2. Raise your arms, legs, and chest off the floor as high as you can without hurting your back
  3. Hold the superman pose for 2 second

Muscle Targeted: Glutes, Hamstring, Upper and Lower Back Muscles

Bicep curls to Push Press

Duration: 60 seconds

Pro Tips:

  1. Make sure you perform 30+ reps
  2. Use lightweight dumbbells (3-5 lbs)
  3. Make sure your feet are directly under your hips
  4. Straighten your arms completely while performing an overhead press

Muscle Targeted: Bicep, Triceps, Deltoid

Chair Dips

Duration: 60 seconds

Pro Tips:

  1. Make sure you perform 20+ reps
  2. Your feet should be flat on the floor & hip-distance apart
  3. Grab the edge of the seat firmly

Muscle Targeted: Trieps

Plank

Duration: 30 seconds

Pro Tips:

  1. Hold the plank for as long as you can or for 30 second
  2. Your elbows should be directly underneath your shoulders
  3. Your feet should be hip-width apart
  4. Make sure your back is straight
  5. Your head and neck should be in a neutral position
  6. Don’t forget to squeeze your quads, glutes, and core

Muscle Targeted: Shoulder, Back, Abdominal

Burpees

Duration: 60 seconds

Pro Tips:

  1. Perform at least 10+ reps
  2. Your feet should be shoulder-width apart
  3. Jump into the air as high as you can to maximize fat burn

Muscle Targeted: Hips, Legs, Abdomen, Arms, Chest, Buttocks, and Shoulders

9-Minute Trim & Slim Morning Workout

Workout Based on Timer

  • Jumping Jacks: 90 seconds
  • 30-second rest
  • Mountain Climbers: 60 seconds
  • 30-second rest
  • Superhuman: 60 seconds
  • Plank: 30 second
  • 30-second rest
  • Bicep curls to push press: 60 seconds
  • Chair Dips: 60 seconds
  • 30-second rest
  • Burpees: 60 seconds

Workout Based on Reps

  • Jumping Jacks: 50-100 reps
  • Mountain Climbers:30-60 reps
  • Superhuman: 20-50 reps
  • 30-second rest
  • Plank: 30-180 seconds
  • Bicep curls to push press: 30-60 reps
  • Chair Dips: 30-60 reps
  • 30-second rest
  • Burpees: 20-40 reps

Is this workout too intense?

Try This Beginner Morning Workout

  • Jumping Jacks: 20 reps ✕ 3
  • Mountain Climbers: 10 reps ✕ 3
  • Superhuman: 5 reps ✕ 2
  • Plank: Maximum Time ✕ 2
  • Bicep curls to push press: 10 reps ✕ 3
  • Burpees: 5 reps ✕ 3

Diet Hacks

Weight loss = 20% Exercise + 80% Diet

No matter how consistent you are with your workouts if you are neglecting your diet, chances are you will keep gaining weight

This is how fitness works!

It’s not about exercise, It’s about the combination of diet & Physical Activity

You are what you eat

So, here are 5 diet changes you need to lose weight

1. Avoid Skipping Meals

Whenever you skip a meal or go without eating your body goes into survival mode which increases the production of cortisol, making you feel stressed and hungry

As a result, your metabolism slows down

Side effects of skipping meals include

  1. Bad mood, really really bad
  2. Increase in appetite
  3. Your craving for processed food will increase
  4. A decrease in the ability to lose weight due to slow metabolism & weakness
  5. Much easier for you to gain weight due to slow metabolism

2. Consume Natural Appetite suppressants to control your hunger

An appetite suppressant is a supplement or food you can consume to make yourself feel fuller. You can always utilize supplements (they have appetite suppressant properties) to deal with your appetite but for those of you who are looking for herbs, food, and plants

Try these 7 natural appetite suppressants to control your hunger

3. Consume zero-calorie foods to keep your calorie intake in check

Unable to control your hunger?

Then, Try Zero calorie foods. Zero-calorie foods are foods low in calories and high in macronutrients

They are packed with antioxidants, vitamins, minerals, & fiber. Making them weight-loss-friendly yet healthy

Here are a few zero calorie foods you can consume (only if you are not following a diet plan)

  1. Raspberries
  2. Apricots
  3. Broccoli
  4. Apples
  5. Cucumber
  6. Lettuce
  7. Lemons
  8. Kale
  9. Grapefruit
  10. Strawberries
  11. Celery
  12. Watermelon
  13. Beetroot
  14. Leeks
plate

4. Additional Diet Hacks

  1. No more fast food
  2. Stick to your diet
  3. Make a conscious diet decision
  4. No more shopping when hungry
  5. Using Small plates
  6. Eat slowly
  7. Increase your overall protein intake
  8. Minimize your sugar intake
  9. Avoid skipping meals
  10. Drink more fluids

5. Try Keto Diet

If you need to drop more than 10-20 pounds then you can use the keto diet.

Millions of people worldwide have utilized keto to lose hundreds of pounds. Even celebrities like Jenna Jameson, Kourtney Kardashian, and Alicia Vikander have tried the diet.

If everything else has failed for you, chances are keto can help you out. Last year (2020), I managed to lose around 24.5 pounds in 47 days using keto.

For those who don’t know what keto is, It’s a low-carb diet with a moderate amount of protein(75% fat, 20% protein, and 5% carbs). The diet works by depleting the body of its sugar reserves which result in the breakdown of fats for energy.

Molecules called ketones are formed in the body as fuel. When the body burns fat, it results in weight loss. The effectiveness of keto has been proven in a lot of studies.

A study on the ketogenic diet even suggests that people who followed the keto diet lost 2.2 times more weight than people on a low-calorie and low-fat diet.

Moreover, Multiple studies and anecdotal evidence verify the effectiveness of a low-carb and ketogenic diet for fat loss, particularly in the abdominal section.

And yes, it will work perfectly for you even if you are over 40. On the flip side, You may be surprised to know that keto is considered one of the best diets for adults due to its unique health benefits.

To follow keto, you have to plan your meals by dividing your calories in such a way that you consume 5-10% calories from carbs, 20-30% calories from protein, and 60-70% calories from fat.

By dividing your calories in this way, you will get into ketosis within the first few days. If you’re not in ketosis within 1-2 weeks then, chances are your diet plan contains hidden carbs. In that case, this article on how to get into ketosis fast can help.

Beginners most often commit small mistakes while creating their meal plans that harm their health and results. So, stay extra vigilant while creating your meal plan.

Here’s an article on How to Start a Keto Diet & 10-Day Keto Diet Meal Plan you can use.

However, The best & fastest way to lose weight with the keto diet is under the guidance of a nutritionist as they can help you in planning your meals, avoiding nutrient deficiencies, and maintaining ketosis properly.

So, for best results, I would recommend you to consult a nutritionist, or If you are like me and consider visiting a nutritionist an unnecessary hassle, then you can get a custom keto diet meal plan from here.

This diet plan will be tailored to your weight loss goals. It will help you in avoiding nutrient deficiencies, maintaining ketosis, losing weight, and preparing healthy meals.

Moreover, This custom diet plan will also respect your food preferences and will be created based on the expertise of certified nutritionists, personal trainers, and chefs.

Remember, The keto diet is a medical diet. Utilizing it without the proper guidance of a health expert can lower your results.

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Rudra

Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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