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[Workout Plans] The 10 Minute Power Wake Up Workout Circuit

morning workout, morning workout routine, morning workout benefits, morning workout plan, wake up workout, 10 minute workout plan, 10 minute workout, 10 minute ab workout, morning workout routines, ab v ups, burpees, jumping jacks, bicycle crunches, side planks, ab planks, great workout routines

Wake up this morning with a massive flood of energy.

If you’re someone who craves the powerful benefits of an early AM workout — increased blood flow, heightened energy levels, enhanced cognitive acuity, and a big fat metabolism boost — yet doesn’t have the time, energy, or sanity to drudge into the gym, don’t give up just yet.

We’ve got a practical, schedule-friendly solution that’ll inject you back into the early morning workout game — The 10 Minute Power Wake Up Workout Circuit. In just under 10 minutes this high-intensity, no rest, 7-exercise circuit will turbocharge your metabolism, open the vascular flood gates, and provide an invigorating surge of energy that’ll help you crush the day ahead.

With a minimal time commitment and no “wahhh, it’s cold outside!” excuses in play, it’s impossible to say no. You can even do it naked if that’s your style. Or in your PJs.

It’s physical coffee. And it’s free — no gym or equipment required other than a carpet/towel/exercise mat.

 

The 10 Minute Power Wake Up Workout Circuit


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*For all exercises complete the prescribed time/# of reps. If you’re unable to complete an exercise in full, do for as long/as many reps as possible. 

**Click exercises names for video demos.

 

Exercise 1 — Jumping Jacks

Jumping Jacks Exercise, morning workout, morning workout routine, morning workout benefits, morning workout plan, wake up workout, 10 minute workout plan, 10 minute workout, 10 minute ab workout, morning workout routines, ab v ups, burpees, jumping jacks, bicycle crunches, side planks, ab planks, great workout routines

Reps/Duration: 60 reps

Primary Target(s): Cardio

 

 

Exercise 2 — Bicycle Crunches

tumblr_m29p9poOvw1qjc4eo

Reps/Duration: 45 seconds

Primary Target(s): Abs (Obliques, Rectus Abdominis)

 

 

Exercise 3 — Burpees

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Reps/Duration: 20 reps

Primary Target(s): Chest, Legs

 

 

Exercise 4 — Ab Planks

Ab Plank Exercise, ab plank, plank, ab planks

Reps/Duration: 60 seconds

Primary Target(s): Abs (Transverse Abdominis)

 

 

Exercise 5 — Side Plank Raises

side plank raises, side oblique raises

Reps/Duration: 20 reps per side

Primary Target(s): Abs (Obliques)

 

 

Exercise 6 — Mountain Climbers

Mountain Climbers

Reps/Duration: 30 seconds

Primary Target(s): Cardio, Legs, Abs

 

 

Exercise 7 — Ab V Ups

Ab V Ups

Reps/Duration: 15 reps

Primary Target(s): Abs (Lower Abs)

 

 

The 10 Minute Power Wake Up Workout Circuit — Recap


\The 10 Minute Power Wake Up Workout Circuit, wakeup workout
 




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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto
  • funguylol

    i just did this. jeez – i got wrecked.

  • Patti Fry Rauccio

    I started my morning with this 10 minute workout and by minute 4 I had sweat pouring into my eyes! Holy Moley!

    • Mission accomplished ;). Nice work, that makes me smile.

  • Excellent tips I need to try out next time I am feeling lazy.

  • rashid

    Is this workout specifically for ladies only?

    • Nope, it’s designed for everyone. I do it pretty routinely in the morning or whenever I want a quick burn.

  • Tom

    Do you know how many calories this burns?

    • Tough to pinpoint, but easily a few 100 directly. You’ll also benefit from the metabolic effects of high-velocity training.

  • Guest
  • Guest
  • alexia wintour
  • phil05

    how many times per week should i do these?

    • I have no problem if you do it 7 days per week. It’s really up to you.

  • Transam4dman

    Should I eat before or after the workout?

  • Cindy

    cant do burpees any sugestions or amendments

    • Add 20 squat jumps + as many push ups as possible, separately.

    • advocatus diaboli

      Just do a few and work up to more. Commitment, perseverance, and you will do them.

  • Jason Berk

    Started my diet (high fat / <20g carb) at 287 and ten weeks later I'm at 259. Wanted to start a morning workout so I gave this a try and couldn't lift my legs to do the last segment!

    ROCK ON!

    • No, you ROCK ON! That’s incredible progress — you should be really proud of it. Stay motivated and keep pushing the way you are.

      ^Bryan

      • Jason Berk

        Thanks for the workout…. I’ll post back in a few weeks with weight updates. I was starting to plateau and hope a morning workout will get me moving in the right direction!

  • Dante

    How many calories do you estimate are burned after this excersise?

    • I’d estimate 150-200 for the full thing. You’ll also get an EPOC afterburn effect (increased metabolism post-workout).

  • Sonike

    Im looking for a workout to wake up every morning, this fits perfect for me!

  • Jack

    Hey Bryan!

    I’ve been using this workout for over three months every morning and I just love how much energy I get after I’m done with it! In addition to this routine, I work out 4-5 times a week.

    That being said, I have a couple of questions:

    1. I have also been eyeing this workout for a while: http://www.leanitup.com/workout-plans-home-tv-binge-ab-crunching-workout-circuit/

    I was planning to do this twice a week. Should I remove the ab exercises from the morning routine to let my abs be well-rested before and after the workout?

    2. Since I have been doing this routine for a long time now, could you recommend any modifications that would keep things interesting?

    Thank you in advance!

  • Leah

    I just finished this workout, and I feel like crying. I’m 32 with 6 children and like 40 pounds over weight. This was such a huge challenge for me, but I did it. Thank you for also posting the videos to show technique; I needed that. I’m praying that I will continue to get through this everyday for as long as this workout is what I need. Blessings. 🙂

    • Keep crushing it, Leah. This by no means an easy circuit, even though it’s a quick 10 minutes.

      Proud of you — and once it becomes too easy, know that you’ve kicked ass and improved tremendously. Then it’s time to toss on a second round of hell, haha!

  • Jamie Latendresse Sutton

    Awesome workout suggestions! I have found that just doing a 5 minute workout first thing in the morning on an empty stomach can be very effective in increasing energy and burning fat for the day and is convenient for even the most busy people. Here is an example of a quick 5 minute workout that will get your heart rate up and work your muscles: http://goo.gl/Re4zNe

  • CarnageP

    Hello Bryan im 15 years old and I’ve been looking for a routine to build some muscle and get physically stronger , do you think this is apropriate for me or do you recommend anything else?