7-Minute Morning Workout

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How to Exercise in Your Bedroom

Three Parts:

Exercising has many benefits, including improved cardiovascular and immune system, increased brain function, better sleep, and a boosted mood. Excuses for not exercising often focus on lack of time or space. By exercising in the comfort of your own bedroom, you can work around both excuses. The result of your hard work will pay off when you start feeling and looking just as you desired.


Setting Up Your Workout

  1. Designate a place in your room to exercise.To determine if a space is big enough, lay down and spread your arms and legs. If your arms or legs don't hit anything, you should have enough space to exercise. Still, make sure there aren’t any sharp surfaces or furniture that you could hit during the course of your workout if you were to move slightly out of the designated space.
  2. Clear out the space.Make sure that the bedroom is tidy before exercising. There shouldn’t be anything on the floor that could trip you up during the exercise. Ideally, the space should be completely empty except for your chosen workout equipment.
  3. Purchase exercise equipment you would like to use.While this isn't mandatory, exercise equipment can allow you to do more types of workouts in the comfort of your own space. You can choose a couple of items to begin with and then work up to other equipment as you advance in your workouts. Some good starter items include:
    • Yoga mat
    • Stability ball
    • Small weights
    • Jump rope
    • Stretching bands
  4. Look up exercise plans on fitness websites.If you have trouble coming up with your own exercise routine, there are plenty of fitness websites that offer routines for you to follow. Typically, you will be able to choose a routine that is ideal for your fitness level and desired type of workout. Many of these websites are free, but some of them require you to pay a one-time or monthly fee for access.
    • These websites will also offer other fitness advice—such as diet plans.
  5. Follow workout videos on YouTube.There are almost an endless amount of fitness YouTube channels out there. You can find a workout routine to follow in just about any form of exercise you desire. For example, you can find a workout routine that focuses on cardio, strength, dancing, yoga, or even workouts tailored for small spaces. These workout routines are often easy to follow because you have an “instructor” guiding you on the video.
    • You can search for random exercise videos or subscribe to one, specific fitness YouTube channel.
  6. Purchase a workout video to follow.If you have a DVD player and television in your room, you can purchase a workout video to follow. The workout can be traditional, or you can find a workout that incorporates dance or yoga. These videos can be purchased online, at a fitness store, or even at select supermarkets with a workout section.
    • Some libraries have workout videos available to borrow.
  7. Use a fitness smartphone application.If you have a smartphone, there are many fitness applications available for download. Some of these apps require a fee, but many of them are free. Search through fitness applications in your app store and download the one that looks most appealing to you. Follow the exercises given on the app as often as you’d like.

Part 1 Quiz

What’s a good way to know if you have enough space?

Doing Cardio in a Small Space

  1. Warm up before your workout.It's important to do a warm up before doing any type of exercise. Warming up reduces the possibility of injury and allows you to fully use your body as you exercise. Warm up for 5 to 10 minutes by jumping rope, doing lunges, and doing squats. Boost your range of motion with activities like arm circles, leg circles, wrist and ankle circles, hip bends, and knee bends.
  2. Run in place.Cardio doesn’t only mean running or swimming long distances. You can also get a cardio workout without covering any distance. For example, you can run in place. Start by kicking your feet behind you as you run. Then, bring your knees up as high as possible when you feel like you’ve warmed up. Start by running in place for five minutes. Then, try to run in place for ten minutes
    • Take breaks if you need to.
  3. Do heel kicks.Heel kicks are similar to running in place. Bring your right arm up to a 90-degree angle, kicking your left leg behind you. Then, alternate the arm and leg. Continue to alternate your arms and legs. Try to kick your butt with your heel as you do this. Do three 30 second or one minute sets.
  4. Work on mountain climbers.Start by getting into a standard push-up position. Then, bring your left knee to your chest, keeping your arms in place. Replace your left leg and bring your right knee to your chest. Continue to alternate legs. Repeat three times for thirty seconds each set.
  5. Try jumping jacks.Start by standing with your feet together and your arms at your side. Then, jump and spread your arms and feet. Continue to repeat this motion. Start by doing three sets of ten. Increase the amount of jumping jacks you do when you feel ready.
  6. Jump rope if you have enough space.Any jump rope will work. To jump rope, hold one handle of the rope in each hand. Stand with the rope behind your heels. Then, use your hand to swing the rope over your head and jump over it. Repeat this motion. Try to jump for 45 seconds. Increase your time or how many sets you do as you feel more comfortable with the motion.
    • Check that there are no light fixtures or fans that are likely to get hit in the spot you've chosen. Also, check wall hangings, shelves, etc., anything that could be in the range of the rope's fall.

Part 2 Quiz

Which exercise has your bring your knees to your chest from a push-up position?

Toning Your Body

  1. Try planks for full body toning.To do a plank, get into a standard push-up position. If that is too difficult, lower yourself onto your elbows. Hold this pose for 30 seconds to one minute, engaging all the muscles in your body.
    • You can do advance planks once you feel comfortable with a standard plank. For example, you can lift one arm at a time directly in front of you as you plank.
  2. Do sit ups and crunches to work on your core.Sit ups and crunches will tone your abs and help get your heart rate pumping. Start by lying on your back. Put your hands behind your head or cross them over your chest. Lifting from your core, bring your head and shoulders off of the floor to a crunch. To do a sit up, lift your back completely off of the floor. Return to the floor and repeat the motion as many times as you feel comfortable doing.
    • Have someone hold your feet if you have trouble keeping them still. If you don't have a workout partner, try tucking your feet under the bed.
  3. Tone your legs with squats.Squats are a great way to tone your legs and bottom. To do a squat, stand with your feet hip-width apart. Then bend your legs. Bring your bottom as low as you can. Stand back up and repeat the motion. Start by doing 20 to 25 squats, and work your way up to doing two or three sets of 20. If you want an added challenge, hold weights while you squat.
  4. Work on wall squat.Start by standing up straight against a wall. Walk your feet one to two feet (30 cm to 60 cm) out in front you. Keeping your back flat against the wall, begin to bend your legs. Bend them until they are parallel with your knees. Hold your arms straight out in front of you for balance. Hold for 10 seconds and then stand up. Repeat as many times as you feel comfortable doing.
  5. Do push ups to tone your upper body.Begin by getting into a plank position. Then, bend your elbows and lower yourself towards the floor but do not touch the floor. If this is too difficult, bend your knees as you do the push-ups. Start by doing a set of 10, and work your way up to more sets as you build strength.
  6. Lift weights.Start by using standard hand weights. You can buy them at any sports store and at many supermarkets. If possible, test out the weight before you buy them. The weight should feel challenging, but not too difficult. If you haven’t used weight, start with five or ten pounds and work your way up from there. Hold the weights in your hand and bend your arm, bringing the weights toward your shoulders. Start with ten sets per arm and work your way up from there.
  7. Try yoga.Yoga is a way to wind down and refresh your mind. It's also a gentle form of exercise that will keep you well toned and flexible. Yoga is a great supplemental form of exercise—meaning that it is great to do along with cardio and strength training workouts. You can purchase a video of yoga routines, follow a video online, or practice moves you may have learned previously.
  8. End your workout by stretching.It’s almost as important to cool your body down as it is to warm it up. Finish every workout by stretching. You should stretch as many muscles as possible, but it’s good to focus on stretching the muscles you worked out the most during your workout. Do not push yourself during these stretches. The point is to relax and rejuvenate your body.

Part 3 Quiz

Which exercises tone your core?

Community Q&A

  • Question
    Is there an exercise that affects all muscles in the body?

    Personal Trainer
    Michele Dolan is a BCRPA certified Personal Trainer in Canada. She has been a personal trainer and fitness instructor since 2002.
    Personal Trainer
    Expert Answer
    Burpees are probably the one exercise that works the most muscles because it includes the arms raised above the head, and it works the heart as well as all the body parts.
  • Question
    If I don't have a jump rope, is there a different exercise I can do in my bedroom?
    wikiHow Contributor
    Community Answer
    You can imitate jumping rope by jumping up and down in the same spot while swinging your arms slightly as if you were using a rope.
  • Question
    How long should I exercise?
    wikiHow Contributor
    Community Answer
    If you don't have much time, 30 minutes is a good amount. If you have a lot of time though, an hour is even better!
  • Question
    How can I build up my arms without just doing the usual stretches?
    wikiHow Contributor
    Community Answer
    Try lifting weights, or even doing push ups. Anything that involves exercising your arms will help you build muscle.
  • Question
    What are good stretches to lose belly fat?
    wikiHow Contributor
    Community Answer
    Cat and cow stretches help. Crunches also help, but they are not necessarily stretches. In general, stretching helps to lose excess fat in all the places you stretch and it is good for you, so try and stretch every muscle.
  • Question
    How long will it take to see results after I start exercising?
    wikiHow Contributor
    Community Answer
    Honestly, it depends on the person. Usually about 2-3 weeks. I know that may seem like a long time but believe me, it's totally worth it.
  • Question
    How would I build my gluten from my bedroom?
    wikiHow Contributor
    Community Answer
    Squats are extremely good for toning your bum. Make sure to keep your back straight when squatting.
  • Question
    How do I build muscles as a kid?
    wikiHow Contributor
    Community Answer
    You can do push-ups or lift light weights. A lot of arm work can definitely improve your arms, such as washing the dishes/putting dishes away, or doing housework. Make sure to drink a lot of water and eat dairy to build muscles. Drink milk before bed.
  • Question
    How long do I do this?
    wikiHow Contributor
    Community Answer
    If you are just now beginning to do these exercises, then you should probably start off with 5 to 10 minutes for each exercise. You can increase the amount of time as you get used to doing the exercises. If you have recently had broken or dislocated bones, you should probably stick closer to 5 minutes or so, to avoid further injuries.
  • Question
    How many minutes should I jump rope?
    Aliya Iqbal
    Community Answer
    It depends on your health. In my opinion, 2 minutes of fast jump rope is enough to get your heart pumping. You could do more if you want.
Unanswered Questions
  • How do I lose thigh fat?
  • How can I do cardio without disturbing the neighbor downstairs?
  • What exercise will lose fat quickly?
  • Are there any exercises I can do at home to increase my run speed?
  • Are there exercises for people like me with a very high metabolism?
Ask a Question
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  • Some exercise bikes require very little space. You could always consider purchasing one.
  • Look for a small treadmill to fit into your bedroom if you have enough empty space.


  • It is possible to overwork yourself through exercise. If you are on the brink of collapse, stop what you are doing immediately, rest, and get plenty of water.
  • Visit your doctor if you experience shortness of breath or injury as a result of your workout.

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Date: 08.12.2018, 04:52 / Views: 32254