Viw Magazine

Sport & Fitness

  • Written by News Company

Some of the greatest and most successful people have a morning routine that helps them kick-start the day. Many people choose to do exercise first thing in the morning as it is a great way to get your body ready for the day ahead.

Avoiding overtraining, keeping a fitness diary, and working out with a friend are several ways you can get the most out of your workout. But you can also get the most out of your workout by starting your day with a quick bout of exercise.

Keep reading to discover these 10-minute Brazilian workouts that’ll make you feel energised and ready to face the day.

10-Minute Brazilian Workout

Some health benefits of an early morning workout include consuming fewer calories throughout the day, burning more fat, it can also lower your blood pressure, and help you sleep better at night. So, if you want to reap the benefits of a quick 10-minute workout, why not try out this Brazilian workout?

As you do with any workout, the first thing you’ll want to do is warm-up. Get your body lose and ready to do some stretches and exercises. Don’t worry these exercises aren’t too difficult but it’s good to prepare your body.

Then you can start the workout by doing three reps of the donkey kick. This is a very popular strength building activity that can help tighten your glutes.

To do this move, you need to get on your hands and knees, with your core tight and your back straight and flat. Then you need to raise one of your legs, keeping your knee at a 90-degree angle. Keeping that angle you then need to push your leg as high into the air as possible and then lower it. Do this for one minute for each leg then move onto the other.

After that, you can move onto the overhead lunge. This activity helps to tone your glutes and your abs at the same time.

To do this activity, you need to get an object such as dumbbells or even a water bottle. Hold the object above your head, and make sure you keep your back straight, then when you’re ready to take a big step forward and lower your back knee until it is just off the floor. Then come up again to your standing position, and repeat for a minute for each leg. Repeat this for three reps too.

“The Brazilian people are very keen on keeping in good shape and starting their mornings right, especially in cities such as Rio de Janeiro, which is built around a sport-centric and outdoor lifestyle. Brazilian people understand the many health benefits that exercise can have on their bodies and thus they develop workouts that help they stay in shape and fit. The best part is that this workout is quick and can easily be squeezed into a busy schedule,” says Thiago Arias, from


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