坚持锻炼计划是所有关于形成习惯。许多人发现，上学前晨练例行比节约锻炼一天，它们可能是太累了年底更容易坚持。
运动在一天中的任何时间的明显的好处是更好的健康。运动可以帮助你保持健康的体重，改善心血管健康，防止疾病，如2型糖尿病，甚至癌症，报告Centers for Disease Control and Prevention。它还可以唤醒你和帮助你的心灵和记忆功能较好，根据Harvard Health Publishing。
Before School Exercise Program
The first step to developing a morning workout routine before school is to plan how much time you need every morning. That will allow you to schedule your morning, get up at the right time and not feel stressed out or rushed.
按照健康和人类服务部, adolescents aged 17 or younger should do at least 60 minutes of moderate-to-vigorous aerobic activity each day. Ideally, you should include some vigorous aerobic activity on at least three of those days.
As part of your 60 minutes of daily exercise, you should include resistance exercises that strengthen your muscles and bones on at least three days too.
在中等强度,你的心rate will quicken but you won't be out of breath, according to the梅奥诊所。You should break out in a sweat after about 10 minutes. This is the type of workout you could do while still having a conversation with a friend.
Vigorous exercise will make your breathing deep and rapid and you'll find it hard to say more than a few words. You'll probably be sweating buckets by the end of your workout.
If you're aged over 17, you can follow the guidelines for adults, which recommend at least 150 to 300 minutes of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous aerobic activity each week. You should also plan to do total-body strength training at least two days a week.
这看起来好像很多，但如果你能开出的时候，知道该怎么做，使之成为习惯，这似乎不是会经过一段时间铺天盖地。如果你玩运动或参加学校体育课，这些活动计入您的每周配额。如果你是活跃在周末，徒步或骑自行车的朋友，可以指望了。
Read more:如何建立最好的锻炼HIIT适合你
Get Your Cardio On
Plan to engage in some form of cardio exercise each day. If you're working out at home, go for a fast walk, jog or run, or hop on your bike and find a trail nearby to ride without worrying about traffic.
您也可以仅仅通过移动，可以让你的心脏速率可达混合起来做在你的客厅有氧运动。设置一个计时器，每分钟走下车，然后选择其中的一些练习，以每分钟之间交替：
- Jumping jacks
- Marching and swinging your arms
- 跳绳
- Butt kicks
- 登山
- 蹲跳
- Burpees
如果你喜欢去在早晨的健身房，有各种机器就可以使用，如跑步机，固定自行车，划船机，爬楼梯和椭圆形的。你可以做中等强度的稳态有氧运动和更激烈的锻炼如混合高强度间歇训练（HIIT）。
做HIIT锻炼，选择喜欢的活动，你 - 从划船到运行任何东西。然后：
- Warm up for 5 minutes at an easy pace.
- 加大力度，以约80％至90％的最大努力。保持这个速度为30秒到90秒。
- 降低强度为等效的快速步行或慢跑1至2分钟。
- Repeat steps two and three for the remainder of your workout.
- 冷却5分钟。
添加在力量训练
力量训练不需要复杂。你不必去健身房并解除了很多重物的，除非你想。您可以直接在您的家得到有效的全身力量训练锻炼。
投资哑铃或阻力带。在门口安装一个上拉的酒吧也是一个很大的便宜piece of equipment具有。
With these on hand, you have everything required to do your morning workout routine to build muscle at home. Try the按照你的训练演习:
- Push-ups
- Pull-ups
- Resistance band rows
- Squats (with or without weights)
- 弓步（具有或不具有权重）
- 叛徒行
- 三头肌下降
Try Circuit Workouts
通过做电路锻炼结合有氧和力量训练。选择一些抗阻练习，做一组每次运动背到后面，其间没有休息。你可以做一定的重复次数，每次锻炼的或者花费一定的时间对每一个。
Add in a few cardio intervals in between, such as jumping rope for one minute. At the end of the round, rest for a minute or two, then do another round. Do as many as five rounds to complete your cardio and strength-training workout.