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This #WorkoutWednesday, fitness trainer Fraser Wilson shares his 10-minute bodyweight workout designed to be done first thing in the morning to get your day started right.


You don’t need any gym equipment or weights for Wilson’s morning workout. The above video is full length which means you can follow along in real time. If you need extra rest, just pause the video. The workout is broken up into 30-second exercises as follows:

00:00 – 00:30 Extended plank ups (keep abs tight)
00:30 – 01:00 Shoulder taps (squeeze obliques)
01:00 – 01:30 Plank Supermans (alternate sides)
01:30 – 02:00 Mountain climbers (contract abs)
02:00 – 02:30 Knee jumps (explode up)
02:30 – 03:00 Lunge step backs (alternate sides)
03:00 – 03:30 Bodyweight crunch (breathe on the way up)
03:30 – 04:00 Scissor raises (continuous reps)
04:00 – 04:30 Knee raise to hip up (control negative)
04:30 – 05:00 Side plank raise (squeeze lower obliques)
05:00 – 05:30 Side plank raise (swap sides)
05:30 – 06:00 Frog jumps (bring legs to feet)
06:00 – 06:30 Controlled pushups (keep going)
06:30 – 07:00 Rest/stretch (catch your breath)
07:00 – 07:30 Russian twists (rotate at torso)
07:30 – 08:00 V-sit crunches (lift legs up)
08:00 – 08:30 Squat to stiff leg (keep your form solid)
08:30 – 09:00 Squat jump ins (bring feet together)
09:00 – 09:30 Run on the spot (focus on your calves)
09:30 – 10:00 Plank knee ins (bring to opposite side)

When followed faithfully, the results of Wilson’s 10-minute morning workout will become apparent in no time at all.


For targeted concentration on abdominal strength and definition, consider adding some of the movements Wilson outlines in the above Instagram slideshow.