The 10-Minute Workout You Should Do Before Breakfast

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A morning workout can be an energizing start to a busy day, but sometimes, it’s just so damn hard to wake up in time to get to the gym, grind it out, and get all office-appropriate before work. Your solution? An equipment-free circuit workout that combines strength and cardio elements to fire up your muscles and set your day on the right track—in just 10 minutes. And you can do it in your pajamas. Win-win.

Kit Rich, an L.A.-based trainer and Lucy Activewear pro, gave SELF her simple-but-challenging formula for a 10-minute circuit workout. First start with a minute of dynamic stretches like leg cradles to get your muscles and joints moving. Here are a few stretches to get you started. Then, this is the formula you need to know:

1 minute of an upper-body exercise + 1 minute of a core exercise + 1 minute of lower-body exercise. Repeat this mini circuit three times.

Rich’s go-to combo is one minute of push-ups, a one-minute plank hold, and one minute of squats. “This circuit is such an effective workout because you work the whole body, and you get both strengthening exercises and cardio in,” says Rich. “Just 10 minutes will elevate your mood and you will have way more energy throughout the day.”

You can also sub in other exercises that hit these muscle groups—whatever you’re in the mood for. For example, try tricep dips for your upper-body move, bicycle crunches for your core move, and jump squats for your lower-body move. No matter what you choose, though, the key to this workout is minimal rest: “This keeps the heart rate up and increases intensity of workout,” says Rich. “And since it is such a short workout, you want to get in as much as you can.”

Related: 11 Clever Tips For Getting Out Of Bed For A Morning Workout

The goal? Push as hard as you can for 10 minutes, and then you’re done. Set your alarm a little earlier tomorrow and get ready to crush this circuit:

Graphic by Jocelyn Runice

You may also like: 13 incredible bodyweight exercises you can do at home:

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