Reading time: 4 minutes

Feeling sluggish in the morning? This quick routine wakes up your muscles, boosts your mood, and sets a healthy tone for the rest of the day—no equipment required. For effortless tracking, I use a smart fitness ring to measure heart rate, steps, sleep, and calories so I can see progress without thinking about it.

Try it with our COLMI R12 Smart Fitness Ring → https://theactivehealthagenda.com/product/colmi-r12-smart-fitness-ring/

Why a 10-minute routine works

• Consistency beats intensity. Short, repeatable sessions create momentum.
• Full-body activation. Light mobility + core + legs = more energy, better posture.
• Instant win. You’ve already worked out before breakfast.

The Routine (10 minutes total)

1) Move & Mobilise (2 min)

• Neck circles × 5 each way
• Shoulder rolls × 10
• Cat-cow × 6
• Hip circles × 8 each way

2) Core Ignition (3 min)

• Dead bug × 8 each side
• Plank 30–40s
• Glute bridge × 12
  Repeat once.

3) Leg Wake-Up (3 min)

• Bodyweight squats × 12
• Reverse lunges × 8 each leg
• Calf raises × 15
  Move steadily, focus on form.

4) Pulse Finisher (2 min)
Pick one: marching high knees, fast step-ups on a low step, or shadow boxing.
Aim for a pace that elevates your heart rate while you can still talk.

Track what matters (without a bulky watch)

I like to keep an eye on resting heart rate, sleep quality, steps, and calorie burn—enough data to adjust, not so much that it’s overwhelming.

See the COLMI R12 Smart Fitness Ring (5ATM waterproof, HR/sleep/spO₂/stress, ~3.3g light) →
https://theactivehealthagenda.com/product/colmi-r12-smart-fitness-ring/

Make it stick

• Tie it to a cue: do it right after brushing your teeth.
• Lay out clothes the night before.
• Log it: the ring/app auto-records so you get streaks and trends.
• Keep it fun: put on one favourite song—when it ends, you’re done.

Level up (optional gear)

Want a little extra challenge? Add a resistance band set for squats and glute bridges.