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There is an indisputable, simple logic behind working out. If you do it, you will feel better about yourself both physically and mentally.

Think of it as something of a springboard. If you devote time to your physical betterment first thing in the morning then you have already achieved something before you’ve begun the rest of your day. By the time you have reached your office, by now showered and refreshed, it will allow you to take on the rest of the day’s challenges full steam ahead. Early morning exercise is proven to help your creative thinking, focus and memory and will help you sleep better at night. Plus, you can give yourself the evening off.

So, what are some ways you can challenge yourself in the morning?


This one is pretty straightforward. A brisk walk first thing in the morning can help integrate exercise into even the busiest schedule, all it takes is the necessary time to devote to it. An early walk will provide you with energy while also boosting your metabolism. You can achieve a lot on a 20-30 minute brisk walk. It’s a great time to catch up on your podcasts, too.


Noticing a trend here? Swimming, like walking, is a low impact activity which most people find to be quite a fun thing to do. It is a great workout for your cardiovascular and muscular systems and provides a type of resistance training which is hard to replicate elsewhere. If swimming itself isn’t for you, don’t underestimate the benefits of simply walking laps inside the pool.

High-intensity interval training

OK, it’s time to ramp things up a little. High-intensity interval training, or HIIT, calls for you to engage in a series of intense exercises immediately followed by a period of slower-paced recovery. This can be achieved in a number of ways, one of which would be on an exercise bike. Start with a warm-up to get your heart pumping blood into your muscles. Then turn the resistance on the bike up to about 70% and peddle for 30-45 seconds. Then return the resistance to about 25% and peddle for 120 seconds.

Circuit training

Circuit training is about engaging numerous muscle groups simultaneously before allowing yourself a rest, or cool-down, period. This mode of exercise is a particular favourite to many because it can be done almost anywhere and doesn’t require equipment in many instances. The following (among others) can be incorporated into your circuit: burpees, lunges, push-ups, pull-ups, jump squats, planks and, well, you get the picture here.

Low-intensity interval training

Low-intensity interval training is much like its high-intensity cousin but perhaps a bit more easy to digest for someone is a few rungs down the ladder in their personal fitness pursuit. Walk at your normal pace for five minutes and then jog lightly for 90 seconds. Repeat this for 30 minutes.