Best Morning Workout Routine 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. We hope these body weight workouts can aid you in achieving your fitness goals.

Get ready to change your morning and body!

Morning Workout Routine Benefits

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 go from 0 to 100. That will just shock your body, and you’ll risk injuring yourself.

Good warm-up exercises you should start with are as follows.

Arms Warm Up

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

Legs Warm Up

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

Squats

Squats target many muscle groups in the body. Warm up with a set of 10 to 12 reps of body-weight squats. Stand with your feet hip-width apart, and slowly start to lower your hips until your thighs are parallel to the floor. Ensure your knees are directly over your toes at the bottom of the exercise to prevent injury.

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 to complete. Our 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 while being efficient with our time.

Get ready!

The Beginner 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 starting position. Repeat with your other leg.

Alternate between your left and right legs for 30 reps, with no pause between reps.

Repeat 1 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 your fitness level allows. Do this for 1 minute.

Repeat 1 time.

Time: 2 minutes

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

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, jump both feet back simultaneously.

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

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

2. Strength

After cardio, we encourage engaging in 5-7 minutes of 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 your metabolism rate naturally declines. Strength training can help increase 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 knee push ups. Copy the first position, but instead, rest your knees on the floor.

After your body gains the muscle memory and your core gets stronger, switch to the normal position. That may take several weeks or even months, but keep at it. The most important thing is to not get discouraged.

Planks

We recommend a mat or a towel. Start on all fours on your forearms. Then straighten your legs with only your tiptoes touching the floor.

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

Repeat for another 30 seconds.

Time: 1 minute

Sit Ups

Lie on your back with your knees bent and your feet on the floor with someone or something holding your feet in place. Then place your hands 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.