Best Morning Workout Routines to Jumpstart your Day

Mornings are, well, not so pleasant for many of us. Workouts aren’t particularly that enjoyable either. But you’re here, reading this article, so we can at least assume that you’re taking a good step to conquer both mornings and workouts.

And we’re here to help you every step of the way. This routine is effective, quick, and fun. In fact, it’s not a single routine. We’ve tailored three different morning workout routines for every fitness level: beginner, intermediate, and advanced.

Get ready to change your morning and body!

Morning Workout Routine Benefits

Old news. Studies have shown that exercising has an immense effect on your mood. Research also shows that exercises could alleviate long-term depression. You can use a bit of that. We all know how cranky mornings can get.

Not only will you be happier but also smarter. We already hear your rising arguments from here, “Well then, I just have to exercise, but not necessarily in the morning.”

We’ll just stop you there. Morning exercises have their own particular set of qualities. For example, early morning workouts help you sleep better at night. So not just will those morning workouts wake you up and give you a rush of adrenaline for the rest of the day, but they’ll also regulate your sleep, so you won’t wake up cranky in the first place.

Also, you’ll more likely eat better and have better control of your appetite for the rest of the day if you exercise in the morning. Another amazing benefit is that pre-breakfast workouts are associated with 24-oxidation, which regulates your burning calories for the entire day.

Now that we’re sure you’re excited to wake up tomorrow morning and workout. Let’s get into the routines.

But First, Let’s Warm-Up

You should never get from 0 to 100. That will just shock your body, and you’ll risk spasms and injuries.

Good warm-up exercises you should start with are:

Arms Warm-Up

Stretch both of your arms like wings. When they perfectly parallel the floor, start rotating them forward for 30 seconds. Then rotate them backward for another 30 seconds.

Repeat 1 or 2 more times.

Legs Warm-Up

Jog in your place for 40 seconds with lifting your legs alternatively. Start with low intensity and then increase.

Repeat the round 1 or 2 more times.

Squats

Squats

Squats target many muscle groups in the body. Warm-up by a set of 10 to 12 reps of squats. Stand with your feet hip-width apart, and slowly start to lower your hips until your thighs are parallel to the floor.

Repeat the set 1 or 2 more times.

Morning Workout Routine for Beginners

We’re fairly reasonable people. This is why we won’t ask you to give two hours in the morning to a workout. We know that you’d rather enjoy your sleep.

This workout won’t even take 20 minutes off you. The recommended plan is 10 minutes of cardio, followed by 5-7 minutes of strength training. This mix is to get your heart rate up and engage all major muscle groups to get maximum effectiveness in as little time as possible.

Get ready!

The Workout

  • Lunges x2
  • High knees x2
  • Jumping jacks x2
  • Mountain climbers x2
  • Burpees x2
  • Push up x2
  • Planks x2
  • Set ups x2
  • Dumbbell lunges x2
  • Squats x2

1.    Cardio

Now that you’ve warmed-up. Let’s get into business!

Lunges

Start in a standing position and clasp your hands together in front of your chest. Move your left leg to the back and then lunge downward with your hips.

Push through your heel to get back to your position. Repeat with your other side.

Alternate between your left and right sides for 30 reps, switching as fast as you could.

Repeat 1 more time.

Time: 2 minutes

High Knees

Stand with your legs together. Start by lifting one knee towards your chest. As you lower it, raise the other knee. Move your arms with them as if you were running. Increase your speed as you go along. Do this for 1 minute.

Repeat 1 more time.

Time: 2 minutes

Jumping Jacks

Jumping Jacks

Stand with arms by your side. Move your legs farther apart as you jump and get your arms together above your head. Do this for a full minute.

Repeat 1 more time.

Time: 2 minutes

Mountain Climbers

Take a high plank position. Start to move your right leg towards your chest, and as you move it backward, move your left leg towards your chest. Keep alternating for 30 reps, switching as fast as you can.

Repeat 1 more time.

Time: 1-2 minutes

Burpees

Burpees

Start by standing on your feet shoulder-width apart, arms on your side. Lower yourself into a squat position. Then put your hands on the floor, inside your feet, and jump your feet back.

Now that you’re in a plank position move your feet back towards your hands. Reach your hands over your head and jump. Land and start repeating 15 times.

Do 2 sets.

Time: 1- 2 minutes

Tip: Don’t get off the ground by lifting your chest first and leaving your hips. Engage your whole body. Also, don’t get your feet back one at a time. Jump them both simultaneously.

Again, if this move is difficult for you at first, try stepping your feet back when going for the plank position rather than jump them back.

It’ll get easier with time and you can jump them after mastering it with stepping first.

2.    Strength

After cardio, you should engage for 5-7 minutes in strength training. Strength training increases your metabolism for the rest of the day. So you’ll be burning fat even when you’re working in your office later.

There are many ways to increase your metabolism. Strength training proves to be one of the most prominent ones. Especially in old age where metabolism rate naturally declines. Strength training increases it again.

Push Up

Lie on the mat face down with your toes touching the floor. Place your hands a bit farther apart than your shoulders. Hold your torso up at arms’ length and start lowering your body downward until your chest almost touches the floor. Move your body upwards again and then repeat 15 times.

Do a couple of sets.

Time: 2 to 3 minutes

Tip: If you can’t do the full push up at first, then do simpler knees push up. Copy the first position, but instead, bend your knees to support your lower body. Keep your torso straight and start going up and down.

After your body gets used to it and your core gets stronger, switch to the normal position. That might take days or weeks. The most important thing is to not get discouraged.

Planks

Planks

You’ll need a mat or a towel. Start on all fours onto your forearms. Then straighten your legs with only your tiptoes touching the floor. Your forearms should parallel your shoulders directly.

Engage your core and stay in this position for 30 seconds.

Repeat for another 30 seconds.

Time: 1 minute

Set-Ups

Lie on your back with your knees bent and your feet on the floor. Then hold your hands clasped on your chest. Move your upper body towards your knees and slowly move it backward again.

Repeat this 15 times and repeat the round 1 more time.

Time: 1 minute

Dumbbell Lunges

Hold your dumbbells by each side and start doing regular lunges. If you have enough space around, do walking lunges. Repeat 30 times, 15 for each leg.

Repeat the exercise 1 more time.

Time: 1-2 minutes.

Squats

Hold both hands clasped in front of your chest and your feet far apart. Squat 40 times.

Repeat 1 more time.

Time: 1 minute

Do this set 5-6 times a week. As you get better, increase the number of sets.

Morning Workout Routine for Intermediates

The following workout plan is hard enough to challenge intermediates. Don’t forget to warm-up. Do the same warm-up exercises as in the beginner level.

The Workout

  • Jumping Rope
  • Mountain climbers x3
  • Burpees x3
  • High knees
  • Dumbbell balancing deadlift x2
  • Dumbbell squat x2
  • Dumbbell chest press x2
  • Dumbbell bent-over x2

Cardio

We’ll start with 10 minutes of cardio, then move to strength training.

Jumping Rope

Focus on moving your wrists and hump for 2 to 3 minutes straight. If proven too difficult, rest for 10 seconds after 1 and a half minutes and then jump for another 1 and a half minutes.

Time: 3 minutes

Mountain Climbers

Do 40 reps, increasing your speed as you go.

Repeat 2 more times.

Time: 2 minutes

Burpees

Do 30 reps of burpees. Then repeat 2 more times.

Time: 2 minutes

High Knees

Do it for 3 minutes without stopping or stop for 10 seconds after 1 and a half minutes, then continue.

Time: 3 minutes

Strength Training

Now that you’re done with cardio let’s move to strength training.

Dumbbell Balancing Deadlift

Stand with your knees slightly bent and your arms by your side, holding the dumbells. Start moving your upper body forward till it forms a straight parallel line with the floor. Get your left leg to straighten behind you as well.

Now that you’re standing on your right leg. Reach your arms down and up on either side of your foot. Do 20 reps on each leg.

Repeat 1 more time.

Time: 1-2 minutes

Dumbbell Squat

Hold one dumbbell with both hands clasped in front of your chest. Then start squatting normally. Squat 30 times.

Repeat 1 more time.

Time: 1 minute

Dumbbell Chest Press

Lie on your back with your knees bent and your feet on the floor. Hold your dumbbells and raise your arms till they’re completely straight. Palms facing forward. Then bend your elbows until your upper arms rest on the floor on your sides. Your forearms should stand vertically to them.

Repeat this 15 times and repeat the round 1 more time.

Time: 1 minute

Dumbbell Bent-Over

Stand with your feet shoulder-width apart and knees slightly bent. Hold your dumbbells at each side. Bend your upper body slightly forward and start pulling the dumbbells toward your chest. Lower them again and repeat 30 times.

Repeat 1 more time.

Time: 1-2 minutes

Do this routine 5-6 times a week.

Morning Workout Routine for Advanced

The following workout is enough to challenge any advanced gym-goer.

The Workout

  • Mountain climbers x3
  • Burpees x3
  • Rotational jacks
  • Jumping rope
  • One-arm push-up x2
  • Side plank
  • Dumbbell squat x3
  • Dumbbells Chest Press Leg Drop x2

Cardio

As with the previous levels, we’ll start with cardio.

Mountain Climbers

Do 60 reps and repeat 2 more times. Go as fast as you can.

Time: 2 minutes

Burpees

Do 60 reps and repeat 2 more times.

Time: 2 minutes

Rotational Jacks

Start with a jumping jack position and jump into a squat. Switching your arms between each jump. Do this for 2 full minutes.

Time: 2 minutes

Jumping Rope

Jump for 4 full minutes without stopping.

Time: 4 minutes

Strength Training

Now that you got your heart rate up let’s move to some strength training.

One-Arm Push-Up

Put yourself in a push-up position, but with one arm and the other on your back. Do 60 reps on each arm. Repeat 1 more time.

Time: 2 minutes

Side Plank

Lay on your side and raise yourself with the support of one arm. Stay in that position for 2 minutes. Switch on the other side and repeat.

Time: 4 minutes

Dumbbells squats

With dumbbells weight that matches your level, do 60 reps of squats. Then repeat 2 more times.

Time: 1-2 minutes

Dumbbells Chest Press Leg Drop

Hold your dumbbells and lie face up. Straighten your legs over your hips. Start raising your legs and arms up at the same time. Do 60 reps. Repeat 1 more time.

Time: 1-2 minutes

Repeat this routine 5-6 times a week.

Wrapping Up

A morning workout routine is one of the best things you can do for your body and long-term health. You need consistency and dedication for it to work.

With the workout routines we presented to you, you could achieve that. We tried to make them straightforward; they’re also not time-consuming, nor too difficult to actually pull off.

Now go and start changing your life!

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