By: Sarah Kamal Muggo
Contrary to popular belief, maintaining good physical and mental shape begins with the first 30 minutes upon waking up in the morning. Your mindset during this time should be optimistic and focused on improving your health and fitness.
The 30/30/30 technique is a successful principle for getting motivated to start your fitness journey. People often ask, “Why only workout for 30 minutes? Isn’t that not enough? What else should I do?” But I don’t want to overtrain.
Just 30 minutes can make a significant difference in maintaining consistency, which is crucial for achieving results. This approach has proven effective not only for me but also for many women who follow my workout advice and strategy. It can work for you too, without a doubt.
A 30-minute workout is efficient in burning body fat and enhancing lean muscle mass. It targets your cardiorespiratory system, ensuring that blood is pumped into your body and the aerobic function of your lungs is improved.
Starting your day with a brisk walk for 20 to 30 minutes upon waking (ideally around sunrise or 7 am) followed by a light breakfast is a great way to kickstart your morning routine. I firmly believe in the healing powers of nature. Taking advantage of a nearby park or any green space around your home can have numerous benefits. Being outdoors can help set your circadian rhythm, balance your hormones, and reduce toxicity, stress, inflammation, and illness. Ultimately, it contributes to healing your body, mind, and spirit.
Here are some ideas to get your heart rate into the correct training zone or kickstart your exercise routine:
- Take a brisk walk (at least 4 mph/1.6 kph) through your neighbourhood or park for a minimum of 20 minutes.
- Enjoy a leisurely bike ride.
- Try a combination of walking, jogging, and running.
- Utilize cardio machines (CV) at the gym or in your home, such as the spin bike, elliptical, or treadmill.
- Swim laps in a pool.
- Do a set of 30 jumping jacks, 30 squats, 30 lunges, and 30 punches with light weights (1 kg) for 3 sets.
- Incorporate strength training exercises with light weights after a 15-minute brisk walk.
Here are 5 exercises:
- Lateral side steps with front raise
- Standing pot stirrer
- Shoulder press up and out
- Back push with wrist twist
- Cross punch with upright row
(Perform each exercise for 50 seconds with a 10-second rest in between, repeating for 3 cycles totaling 15 minutes).
Engaging in morning exercise offers a multitude of benefits for both body and mind. As you exercise, your metabolism kicks into high gear, leading to calorie burning and muscle activation, which helps combat the early signs of aging. Moreover, exposure to sunlight during your workout boosts your immune system and promotes skin cleansing through sweat and breath.
One significant benefit of morning exercise is the after-burn effect, scientifically known as excess post-exercise oxygen consumption (EPOC). This phenomenon causes your metabolism to remain elevated even after your workout, leading to continued calorie burning and fat loss. Typically, after about 15 minutes of exercise, your body enters fat-burning mode, maximizing the benefits of your workout.
It’s essential to complement your morning exercise routine with a nutritious breakfast. Preparing your breakfast the night before ensures you have a protein-rich meal ready to consume after your brisk walk. Consuming around 30 grams of protein jumpstarts your metabolism, providing your body with essential nutrients for energy and recovery. When combined with cardiovascular exercise, a protein-rich breakfast can lead to lower body fat, increased resting energy, higher active energy levels, reduced cholesterol, decreased stress levels, and less inflammation in the long run.
A protein-rich breakfast offers numerous benefits beyond jumpstarting your metabolism. It also helps control appetite and regulate blood sugar levels, ensuring you feel satisfied and energized throughout the morning. Here are some delicious and nutritious breakfast options to consider
- Three scrambled eggs topped with cheese
- A banana-berry smoothie made with Greek yogurt
- Greek yogurt topped with nuts, muesli, and mixed seeds
- Cottage cheese with baby spinach and a boiled egg
- High-protein bread topped with peanut butter or eggs and cheese
- A bowl of quinoa topped with tofu or beans
Combining a 30-minute morning workout with a protein-rich breakfast creates a powerful synergy for improving overall health, energy levels, and mental well-being from the moment you wake up. This morning routine sets a positive tone for the rest of your day and contributes to long-term results. Consider investing in a fitness watch to help track your progress and keep you motivated. It’s as simple as that!
Sarah Kamal Muggo
Lifestyle Author and Strategist on Health
Website: sarahkmuggo.com
WhatsApp: 03217812000
Instagram: fitfoodlifestyle1
Sarah has authored two books: Fitness, Fun, Nutrition and Lifestyle in Pakistan & A Guide to Health Narrative of Prevalent Diseases
