Morning Workout Routine For An Energized Day

Not everyone jumps out of bed, bursting with energy.

But here’s the thing – a morning workout routine could be the best wake-up call you didn’t know you needed. 

It pumps you up for the day and sets the stage to keep you going. 

Think of morning workouts as fueling your mind and body and feeling accomplished before most people wake up.

When you finish your workout early in the morning, you check an important to-do from your list. 

This early accomplishment can help you focus on your work and other daily tasks. 

The endorphin release may also keep you happy throughout the day!

There are plenty of options for working out in the morning. 

Your selection of a workout regimen should work for you. 

This article explores some refreshing morning workout routines. 

The goal is to help you navigate all the possibilities and create a custom routine for working out before work.

What Is A Good Morning Workout Routine?

A good morning workout combines movements to wake your muscles and prepare you for the day (1). 

These workouts cover a range of exercises suitable for most people. 

You can perform this morning workout routine at home because it requires no special equipment.

Warm-Up (5 minutes):

• Light stretches: Leg swings and arm circles.
• Jumping jacks or high knees to get your blood pumping.

Strength & Core (10-15 minutes):

• 10 squats
• 10 push-ups
• Hold a 15-second plank.
• Repeat these moves for 2-3 sets as part of a morning workout routine to build muscle and stability.

Cardio Burst (5 minutes):

• 20 mountain climbers
• 10 burpees
• Repeat for 2 rounds to boost your heart rate.

Cool-Down (5 minutes):

• Stretch gently, focusing on the hamstrings, quads, and shoulders.
• Hold each stretch for 20-30 seconds to relax and avoid stiffness.

This routine doesn’t take much time. Still, it is an effective method for kickstarting your metabolism and setting the tone for the day.

After moving your body first thing in the morning, you can tackle any challenges at work!

Can I Workout On An Empty Stomach?

Exercising on an empty stomach, often called “fasted exercise,” is a popular strategy for some individuals aiming to lose weight. 

However, whether this is the best approach depends on your fitness goals, body type, and overall health. 

While there are potential benefits, there are drawbacks, and understanding these nuances can help you make an informed decision.

The food you eat before or after the workout shouldn’t change according to your exercise type. 

Instead, it should vary according to the intensity of these workouts. 

For instance, a 12-mile run requires more carbs to energize you than a light 30-minute workout session.

A 2016 study found that exercising on an empty stomach can help manage weight (2). 

Researchers observed 12 men and saw that those who skipped breakfast before working out burned more fat and ate fewer calories throughout the day.

However, other research challenges this idea. 

In a 2014 study, researchers divided 20 women into 2 groups—one was eating before workouts, and the other didn’t (3).

After 4 weeks, researchers checked their:

• Weight
• Body fat
• Waist size

Both groups showed similar results, losing body weight and fat, regardless of whether they ate before exercising.

More in-depth research is needed to expand upon these results. 

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

Potential setbacks to a morning workout routine include:

• Exercise on an empty stomach, burning through essential energy reserves, leading to lower stamina (4).
• Low blood sugar makes you feel lightheaded, nauseous, or shaky (5).
• Your body might adapt to using fat reserves for energy, potentially increasing fat storage over time (6).

If you eat before exercising, aim for a light, balanced snack 30–60 minutes before your workout.

Pre-workout snacks should include:

• Carbohydrates for quick energy (e.g., a banana or a slice of toast).
• Protein to support muscle repair (e.g., a boiled egg or a small handful of nuts).

After exercise, refuel with a combination of protein and carbohydrates to aid muscle recovery. 

Post-workout snack examples:

• A protein shake with fruit.
• Greek yogurt with berries.
• Chicken and a small sweet potato.

Read more: Pre-Workout Snacks: The Best And Worst Options

Is It Good To Workout Early In The Morning?

If you aren’t sure whether you should start a morning workout routine, consider the following benefits:

• Fewer Distractions

Morning exercise minimizes the risk of interruptions from work, family, or social commitments, making it easier to stick to a routine.

• More Energy

Later in the day, energy levels often drop, which can make even a quick workout feel tough and might make skipping exercise more appealing. 

You usually have more energy in the morning, helping you maximize your workout and get the best results.

• Better Focus

It doesn’t matter if you follow a morning workout routine at home, the park, or the gym; regardless of the location, you will have more mental clarity throughout the day. 

A 2019 study in the British Journal of Sports Medicine found that morning exercise boosts:

• Focus
• Visual learning
• Decision-making skills (7).

• Increases Alertness

This increased focus happens because a morning workout routine aligns well with your hormonal fluctuations (8).

Cortisol is a hormone that helps you stay awake and alert.

Although it is known as the stress hormone, its levels only become an issue if they are too high or too low. Typically, cortisol levels rise in the morning and fall by evening, peaking around 8 a.m.

With a well-balanced body clock, you can use the 8 a.m. cortisol boost to fuel, at least, the first part of your day!

Trigger Weight Loss

Early workouts may be one of the best ways to lose weight. 

Research has shown that exercising before breakfast can increase fat oxidation, potentially aiding weight management (9).

A 2015 study published in EBioMedicine involved 10 young men completing exercise sessions in the morning, afternoon, and evening. 

Results showed that fat burn over 24 hours was highest when they worked out before breakfast.

According to this study, a morning workout routine for men and a morning workout routine for women wanting to lose weight can be beneficial.

What Workout Is Best For The Morning?

The best workout depends on fitness goals, health conditions, and experience.

You can modify the options below according to these factors: 

Going For Runs Or Walks

Starting your day with a run or walk is a fantastic way to get your blood flowing. 

It pushes you to get moving and head outside (or have the option to walk inside if you have a treadmill at home).

Even a gentle jog boosts your heart rate, giving you a burst of energy that helps you tackle the day. Lace up your shoes and kick off your morning with a refreshing run.

Yoga

Yoga is another excellent choice, especially for stretching and energizing your body while fostering a calm state of mind. 

Beginner yoga routines can help:

• Loosen muscles that may feel stiff from sleeping
• Enhance blood flow
• Improve flexibility

Breathing exercises integrated into yoga practices oxygenate your body, leaving you feeling alert and refreshed. 

Beyond its physical benefits, yoga supports mental well-being, promotes mindfulness, and reduces stress—an ideal combination for an excellent day.

Cycling Or Elliptical

Cycling or using an elliptical machine is a low-impact, highly effective morning workout routine for weight loss.

These exercise tools can benefit cardiovascular health by burning calories and increasing heart rate without putting undue stress on joints.

Indoor cycling or elliptical sessions allow you to control intensity and duration, making them suitable for beginners and advanced fitness enthusiasts. 

A morning bike ride through the neighborhood can be equally refreshing and energizing if you prefer outdoor activities.

Strength Training

Strength training is another powerful option for morning exercise. 

A morning workout routine to build muscle at home or the gym while increasing strength can include these movements:

• Bodyweight exercises
• Lifting weights
• Push-ups
• Lunges

• Squats

Morning strength sessions boost your physical power and instill a sense of accomplishment early in the day, setting a positive tone for the hours ahead. 

These exercises can match your fitness level, and you can perform them at home or the gym. 

For optimal results, incorporating a progressive overload strategy—gradually increasing weight, sets, and/or repetitions—is essential for continuous improvement.

Swimming

Swimming is a fantastic choice for a morning workout, especially for those with access to a pool. It is a low-impact, full-body exercise that engages multiple muscle groups and provides cardiovascular benefits. 

Swimming is gentle on the joints, making it ideal for individuals with injuries or arthritis. Few activities offer the refreshing, invigorating start to the day that a few laps in the pool can provide.

Stretching

Stretching prepares your body for the day by:

• Improving flexibility
• Reducing muscle tension
• Enhancing blood flow to your muscles

Dynamic stretching, which involves movement while stretching, is particularly effective in warming the body and loosening tight areas. 

Incorporating stretching into your morning routine can significantly improve your mood throughout the day, promote better posture, and reduce the likelihood of injuries (10).

Ultimately, the best morning workout is the one that aligns with your lifestyle, preferences, and fitness goals. 

Consistency is key whether you run, do a yoga session, do strength training, or swim. 

By committing to a routine that suits you and maintaining it over time, you can enjoy the many benefits of starting your day with physical activity, from improved energy levels to enhanced mental clarity and overall well-being.

How Long Should A Morning Workout Be?

A morning workout can be as short as 10 minutes or as long as an hour. 

Generally speaking, aim for 30 minutes of moderate-to-intense exercise 4-5 times weekly.

Don’t overload yourself when you feel like you can’t go any longer. 

For example, a 16/8 intermittent fasting morning workout may be shorter, as you fast for 16 hours daily and will need to conserve your energy.

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The following are some morning workout schedules you can follow:

• Quick Workouts: If you are short on time, aim for 20-30 minutes. A focused session like HIIT or strength training can give you great results in this amount of time.
• Moderate Workouts: For general fitness, 30-45 minutes of moderate-intensity exercise (like jogging, cycling, or a combination of cardio and strength) is sufficient to improve endurance and strength.
• Longer Workouts: If you have more time and want to improve your endurance or train for a specific event, a 60-minute workout that includes a mix of cardio, strength training, and flexibility exercises is beneficial.

The key is to listen to your body. 

A morning workout routine for beginners at home is often less intense than sessions at the gym. So, be mindful of your body’s needs and goals, then create a custom routine under expert supervision.

Read more: How to Strengthen Calf Muscles: 6 Physio-Approved Exercises and Everything Else You Should Know

Is It Okay To Lift Weights First Thing In The Morning?

Yes, lifting weights first thing in the morning is entirely okay. For many people, lifting in the morning can be a highly effective way to incorporate strength training into their daily routine.

Morning weightlifting offers several advantages, but practice safety to maximize results.

Testosterone levels, which are involved in muscle growth and repair, are often higher in the morning. This rise in testosterone can support better performance and recovery during strength training sessions.

Precautions and things to remember for morning weightlifting sessions:

Stretching

• After a night’s sleep, your body is less flexible and more prone to stiffness, increasing your risk of injury.
• A thorough warm-up is essential to prepare your muscles, joints, and connective tissues for the demands of weightlifting.
• Dynamic stretches, light cardio, or bodyweight movements can loosen up your body and improve your range of motion, reducing the likelihood of strains or discomfort.

Nutrition 

• Some individuals prefer exercising on an empty stomach, known as fasted training.
• Others find fasting before workouts negatively impacts their energy levels and performance.
• For weightlifting, having a small pre-workout snack with carbohydrates and protein can ensure your muscles have the necessary fuel to perform effectively and recover afterward.

Hydration 

• The body naturally loses fluids overnight
• Dehydration can impair strength and endurance
• Drink a glass of water before starting your workout to stay hydrated. 

Consulting a fitness professional can provide valuable guidance on structuring a morning weightlifting routine for beginners or those with specific fitness goals. 

Factors like exercise selection, weight progression, and proper form are critical to achieving results while minimizing the risk of injury.

Frequently Asked Questions

• Should I go to the gym at 5 am?

If you are a morning person or want to try it, 5 am could be a productive and peaceful time to hit the gym. Just make sure you are getting enough rest to avoid burnout!

• Should you eat before a 5 am workout?

A small snack or meal with carbs and protein before your morning workout can boost energy. It is best to steer clear of high-fiber foods, as they can take longer to digest and might leave you feeling sluggish.

• What is the 5-5-5-30 morning workout?

The 5-5-5-30 morning workout is a quick, full-body routine with 5 push-ups, 5 squats, 5 lunges, and a 30-second plank.

• How late is too late to workout?

You can work out at any time, but most experts recommend finishing at least 90 minutes before bedtime (11). This time frame allows your body to cool down and your heart rate to return to normal, making it easier to fall asleep.

The Bottom Line

Incorporating a morning workout routine into your daily life can transform your physical and mental well-being. 

Engaging in exercise early in the day can:

• Improve focus
• Enhance energy levels
• Set a proactive tone for the hours ahead.

By committing to this habit, you may naturally adjust other aspects of your lifestyle, such as your sleep schedule and dietary choices, to better support your fitness journey.

The beauty of a morning workout routine lies in its adaptability. 

Whether you prefer:

• A brisk jog
• A gentle stretch
• A meditative yoga flow
• An invigorating strength-training session

There are options to suit every fitness level, goal, and schedule. 

This flexibility ensures that morning exercise can fit into even the busiest lives.

While the initial effort to establish this habit may require discipline, the long-term benefits are undeniable. 

As you consistently prioritize morning exercise, the routine will likely become second nature. 

Beyond the immediate physical rewards, such as improved strength, endurance, and weight management, you may also experience:

• Reduced stress
• Heightened mental clarity
• A greater sense of accomplishment as you start your day.

Adopting a morning workout routine is a commitment to your health and personal growth. It’s not just about burning calories or building muscle—it’s about fostering a balanced, energetic, and empowered lifestyle. 

Over time, the effort you invest in these early workouts can pay dividends, helping you feel stronger, healthier, and more in control of your day and overall well-being.