Physical activity can provide a tremendous amount of energy, something many of us need when we first start our day. Morning exercise has also been shown to improve focus and mental abilities all day long. Not only will you feel awake and have more energy after your workout, but your mind will be ready to take on whatever tasks you have lined up for the day!
Uncover the benefits of an early morning workout and try one of the workouts we’ve planned for you to start your day!
3 Benefits of Morning Exercise
Helps Cultivate Consistency
Exercising in the morning ensures that you don’t interrupt your workout schedule and get too busy with other daily items such as work, running errands, preparing meals, and spending time with family in the evenings.
Calories - you can use them as a source of energy to replenish your body or store it for later. Exercising in the morning allows you to replenish your body and provide calories to meet your higher metabolic needs later in the day.
Boosts Energy Levels
The amount of energy you have is a direct result of the number of mitochondria your body produces. The more active you are, the more mitochondria your body produces. In addition to increased energy levels, physical activity helps reduce stress and body tension at the start of your day.
Workout 1 - Increase Your Heart Rate
Warming up helps prepare your body for aerobic activity. This workout is designed to increase your heart rate and blood flow throughout the entire body. Ideal for strengthening the heart, these fast-paced exercises help improve the functioning of your lungs and enable your body to make optimum use of oxygen. Do these exercises 3-4 times, for 30 second durations. While your heart rate is up and your energy is flowing, go for a quick 15-20-minute run around your neighborhood!
Stand with your feet shoulder-width apart
Lower into a deep squat, engage your core, and jump up explosively
When you land, lower your body back into the squat position
Make sure you land with your entire foot on the ground. Continue this movement for 30 seconds
Stand with your feet hip-width apart
Lift your left knee to your chest
Switch to lift your right knee to your chest
Continue this movement for 30 seconds, alternating legs and moving at a sprinting or running pace
Start in a plank position with your shoulders directly over your hands and wrists. Maintain a neutral spine
Engage your core and lift your right knee, bringing it toward your elbow
Return the right knee back to the starting position as you simultaneously drive your left knee up toward your left elbow
Continue switching legs for 30 seconds and begin to pick up the pace until it feels like you're "running" in place
Workout 2 - Strengthen Your Back and Core
This workout consists of three basic exercises (lunges, pushups and crunches) with a bit of a challenge. These bodyweight exercises will work most of the muscles in your body, specifically strengthening the back and core. Stabilizing these muscles helps develop balance, coordination, and stability. Do these exercises 3-4 times each. To help burn just a few more calories, use a jump rope for 10 minutes following your workout. Your heart rate will rise immediately and naturally boost your energy levels.
Start standing tall with your feet hip-width distance apart
Take a wide step out to the left. Bend your left knee as you push your hips back
Keep both feet flat on the floor throughout the lunge. Push off with your left leg to return to standing
Do 10 lunges on the left side before switching to the right side
Start in a plank position, elbows extended, and head in a neutral position looking at the floor
Slowly descend to the floor until the upper arms are parallel or your chest touches the floor
Push back to the starting point by extending the elbows and driving your palms into the floor.
Drive your knee towards your chest, slowly lower back to the starting position and do 10 reps before switching to the opposite side
Lie flat on the floor with your lower back pressed to the ground
Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee
Switch sides and do the same motion on the other side to complete one rep. Do this movement for 30 seconds
Workout 3 - Build Your Muscular Endurance
Looking to build more stamina? This workout requires both balance and muscular endurance. Muscular endurance refers to the ability of a given muscle to exert force, consistently and repetitively, with good form. Improving muscular endurance helps reduce the risk of injury as well as increase your energy levels and sleep, and it even improves your mood. Do these exercises 10 times, 3-4 times per set. Add 10-15 minutes of stair running to this workout to build speed and power as well as boost energy levels. Stair running is a plyometric exercise, meaning your muscles exert maximum force in a short amount of time.
Plank to Pushup
Start in a plank position on your forearms with your feet shoulder-width apart and your lower back flat
Press your body up to a push-up position and then lower yourself back down into a plank. Do this plank to pushup 10 times
Stand with your feet a lunge length apart with one foot in front of the other
Bend both knees to 90 degrees and descend into a lunge
Jump straight up into the air and switch the legs so that you land back down with your opposite foot forward
Land softly, drop back down into a lunge, and repeat 10 times
Stand with your feet shoulder-width apart and your arms at your sides
Push your hips back, bend your knees, and lower your body into a deep squat
Place your hands on the floor directly in front, just inside your feet. Shift your weight onto your hands
Jump your feet back to softly land on the balls of your feet in a plank position
Your body should form a straight line from your head to heels. Jump your feet back so that they land just outside of your hands
Reach your arms over head and explosively jump up into the air. Land and immediately lower back into a squat. Do this 10 times
Workout 4 - Stretch Your Hamstrings
This workout is great for stretching the hamstrings, quadriceps, and glutes. Strengthening these muscles not only helps build flexibility but improves range of motion when you extend your hips and flex your knees. These movements allow you to do everything from standing upright and bending forward to walking and running. Do these exercises 10 times, 3-4 times per set. Add 30 minutes of brisk walking to this workout to help improve blood pressure, lower your resting heart rate, and your improve energy levels.
Begin standing at the back of your mat. Hinge your body forward and walk your hands out in front of you along the floor, keeping your feet in place
Continue walking your arms out past the plank position
Your arms should be above your head and your feet should still be at the back of the mat
Hold this position for 5-10 seconds before walking your feet back towards your hands
Continue inching your body up until your feet meet your palms. Repeat this movement 10 times
Lunge with a Front Kick
Step back with your right foot and lower into a reverse lunge
Squeeze your glutes as you push down through your left heel and kick your right leg in front of you as you straighten your left leg
Do this movement 10 times, then repeat on the other side, kicking your left leg
Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down
Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze your glutes and keep your abs drawn in so you don’t overextend your back
Hold this position for 5-10 seconds before easing back down. Do this movement 10 times
For a greater challenge in your morning workout, consider using resistance bands during some of these exercises. Resistance bands come in different resistance levels, providing an option that fits any fitness level. TheraBand makes it easy to find your perfect fit by using a color-coded progression system.
Ducharme, Jamie. (2019). This is the Best Time of Day to Work Out, According to Science. Time. Retrieved from https://bit.ly/3oCN9UO
Webb, Marion. (2011). Increase Energy Levels and Cure Fatigue Through Exercise. Ace Fitness. Retrieved from https://bit.ly/35E6wo8
Whalen, Robyn. (2017). 6 Amazing Benefits of Morning Exercise. TotalWellness. Retrieved from https://bit.ly/3jCVdBx
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