Let’s face it. Getting out of bed early in the morning is a huge hassle, especially if you’re not a morning person, let alone doing a complete workout. But what if we tell you that just a few minutes of light exercise every morning can make you feel energized and ready to tackle the day?
A carefully planned, easy morning workout doesn’t require fancy equipment or a gym. And, you know the best part? You can do it anywhere, anytime, at your own pace. The rush of endorphins and the sense of achievement you feel during and after exercise are truly beyond anything!
In this blog, we’ll cover all you need to know about getting your body pumped in the morning and whether you can lose weight in the wee hours or not. In this guide, we’ll learn how to start the day with a bucket of endorphins that can keep you going!
What Is an Easy Morning Workout Plan?
An easy morning workout plan is a short and simple routine you can do at home to gently wake up your body and boost your energy for the day. It typically includes light exercises such as stretching, jumping jacks, squats, or a brief walk in place. These workouts take around 10 to 15 minutes and don’t require any equipment.
The motive is to get your blood flowing, improve your mood, and help you feel more alert without putting too much strain on your body.
Is It Good to Exercise as Soon as You Wake Up?
Kick off that urge to hit snooze!
The lethargy you feel when getting out of bed may prompt you to delay exercise until later in the day. However, as you scroll below and find out the remarkable benefits of working out in the morning, you may be forced to sort your priorities right. Supposing you have a regular sleeping and waking schedule, adding an early morning workout routine at home can bring a bevy of rewards for your physical and mental health.
- No Distractions
The biggest advantage to working out early in the morning is the lack of distractions. There are no phone calls or work reminders and you haven’t yet started working on the day’s to-do list. With fewer distractions, you can work out thoroughly in peace without being interrupted.
- Increases Alertness
Cortisol is often referred to as a stress hormone that helps keep you awake and alert. It increases in the morning and dips in the evening. It peaks at 8 a.m., which means you feel more alert and ready when you work out in the morning (1). If you have a healthy circadian rhythm, your body may be more inclined to work out at this time.
- Pleasant Weather
Working out in the summer can be daunting, particularly during the peak hot duration from 10 a.m. to 3 p.m. Early mornings are the best time to exercise during this season as you’re likely to feel comfortable and pleasant.
- Encourages Healthy Food Choices
Studies have revealed that working out early in the day encourages individuals to make healthier food choices. According to a 2018 study published in the International Journal of Obesity, students who participated in a 15-week exercise program (comprising three 30-minute cardio sessions per week) made healthier food choices, such as skipping red meat and avoiding fried items (2). They weren’t asked to change their eating patterns, but they made healthier food choices.
When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!
- Improves Sleep
Regularly doing an easy morning workout at home can help regulate your circadian rhythm and reduce stress and anxiety, ultimately leading to improved sleep quality (3). In addition, many people find it hard to engage in strenuous exercises just before bedtime as that may interrupt their sleep. Therefore, an early morning workout can be the kick they need to get their day started.
- Enhances Clarity and Productivity
A morning workout for beginners can enhance blood flow to the brain, which improves mental clarity and focus throughout the day. If you struggle to focus during the day, consider starting your workout routine early. Morning workouts can make you energized and ready to tackle the daily chores. According to a 2019 study in the British Journal of Sports Medicine, morning exercise improves attention, decision-making, and visual learning (4).
- Busts Stress
Time and again, it’s been proven that physical activity of any kind, including a morning workout, can help combat stress. This is because during exercise, your brain releases endorphins, feel-good hormones that make you feel better. So if you suffer from morning blues, you know what to do!
- Helps with Weight Loss
Losing weight is the primary reason why many people work out. There are numerous workout options available. From Pilates to chair exercises to more vigorous routines, there’s just a lot you can do. For example, if you’re a woman, you can look for easy morning workouts that are specifically designed for women.
A study of 5,285 participants found that those who exercised consistently in the morning (7–9 a.m.) had a lower risk of obesity than those who were active at midday or in the evening (5). This was true even when all participants met the recommended 150 minutes of weekly moderate-to-vigorous activity.
- Increases Overall Activity
According to a 2012 study in the Medicine & Science in Sports & Exercise journal, morning workouts lead to more movement throughout the day. After walking for 45 minutes in the morning, participants showed an increase in physical activity in the next 24 hours (6).
Read more: 30-Minute Morning Exercise Routine To Energize You For The Day
Are 10-Minute Morning Workouts Effective?
Yes, absolutely. If you’re not accustomed to hitting the gym or doing intense workouts, squeezing in just 10 minutes of exercise is enough. Research has indicated that 10-minute workouts can enhance overall health and fitness, particularly for individuals who are new to exercise (7).
Replacing a long, continuous workout session with mini-sessions can be better for you. According to a 2019 study, the results of a single 30-minute workout session and three 10-minute workout sessions were similar, with no differences in blood pressure or blood sugar outcomes (8).
Another research study revealed that short bouts of moderate to high-intensity exercise can be effective for reducing the risk of metabolic syndrome and certain serious medical conditions (9).
Therefore, working out for just 10 minutes in the morning is effective as you find yourself in a much better place, both physically and psychologically.
What Is the Best Easy Morning Workout?
Labeling a specific workout as “best” would be a biased thing to do. What works for you may or may not work for your friend. Typically, a good morning workout targets all muscles and preps you for the day ahead.
Here’s a sample workout to help you get started:
Warm-Up (2 minutes)
- March in place: 1 min
- Arm circles: 30 sec
- Neck rolls: 30 sec
Main Workout (6 minutes)
- Jumping jacks: 1 min
- Bodyweight squats: 1 min
- Wall or knee push-ups: 1 min
- Forward lunges: 1 min (30 sec each leg)
- Standing side leg raises: 1 min (30 sec each leg)
- Plank (or modified plank): 1 min
Cool-Down (2 minutes)
- Hamstring stretch: 1 min
- Side stretch and deep breathing: 1 min
When Is the Best Time to Exercise in the Morning?
The best time to exercise in the morning is generally between 7:00 a.m. and 9:00 a.m. During this time, your body is waking up, and working out can help boost your energy, improve your focus, and support fat burning.
A 2022 study from Skidmore College, published in Frontiers in Physiology, found that people, particularly women, who exercised in the morning lost more fat and had lower blood pressure than those who worked out in the evening (10). Morning workouts may be better for your metabolism and overall health. However, the best time to exercise is when it suits your routine and helps you stay consistent.
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.
Will I Lose Weight If I Do a 10-Minute Workout Every Day?
To lose weight, you need to burn more calories than you consume, stay physically active, and adopt a healthy lifestyle. Even 10 minutes of exercise can help burn calories. The amount you burn depends on your age, body size, and the intensity of your workout. On average, you can burn approximately 50 to 150 calories in 10 minutes by doing activities such as cycling or running.
Read more: 30-Minute Weight Workouts: Strength Training Made Simple
Is It Okay to Workout on an Empty Stomach in the Morning?
Working out on an empty stomach is known as fasted cardio. Although it’s typically okay to work out on an empty stomach, people have mixed opinions about this practice. While some advocate for eating before a workout, others opt for exercising as soon as they wake up.
The theory of working out on an empty stomach is that your body utilizes stored fat and carbs for energy instead of food, which leads to significant fat loss.
But wait, there’s a catch!
Working out on an empty stomach can also cause your body to rely on protein for fuel. Protein is needed for muscle growth and recovery. Also, you may have less stamina or low blood sugar levels, which makes you feel lightheaded or nauseous.
In a nutshell, working out on an empty stomach is generally safe as long as you’re not engaging in strenuous exercises that would cause excessive fatigue. You should always listen to your body and find what works for you.
When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!
Can I Take a Pre-Workout Supplement as Soon as I Wake Up?
Yes, you can take a pre-workout supplement as soon as you wake up, but it’s important to contact a medical professional before you get started on any new supplement. The active ingredients in pre-workout supplements are absorbed more quickly on an empty stomach, which amplifies the results (11). Also, they are ideal for people who prefer not to eat meals before a workout but still want some energy.
It’s important to note that not every pre-workout should be taken on an empty stomach, as some people report having gastrointestinal issues, hypoglycemia, or anxiety. The key is to take the right ingredients in the correct dosage on an empty stomach, such as caffeine or beetroot.
Yes, exercising before bed is okay, as long as it doesn’t interfere with your sleep. Light to moderate workouts can help some people relax, but intense training may keep others awake. Listen to your body and adjust your routine if needed. Absolutely! Three 10-minute workouts can be just as effective as one 30-minute session. Short, focused workouts boost energy, improve consistency, and fit easily into busy schedules. Just ensure you’re working at a moderate to high intensity. Morning runs can feel harder as your body temperature, heart rate, and energy levels are lower after waking up. Muscles may be stiff, and your body hasn’t fully warmed up yet. A proper warm-up and hydration can help you ease into it. Yes, you can run on an empty stomach. This is called fasted cardio. It works well for light to moderate runs, but may not be ideal for long or intense workouts. Try a small pre-run snack if you feel dizzy or low on energy.Frequently Asked Questions
Is it okay to exercise before bed?
Can I work out 3 times a day for 10 minutes?
Why are morning runs so hard?
Can I run on an empty stomach?
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The Bottom Line
Working out in the morning can work wonders for your health. You feel energized, motivated, and ready to kick-start your day. By exercising first thing in the morning, you’ll set the tone for the rest of the day and find it easier to navigate. So, if you want to take charge of your fitness, you should start your day early.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
SOURCES:
- Cortisol (Blood) (n.d., urmc.rochester.edu)
- The influence of 15-week exercise training on dietary patterns among young adults (2019, nature.com)
- The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review (2023, pmc.ncbi.nlm.nih.gov)
- Distinct effects of acute exercise and breaks in sitting on working memory and executive function in older adults: a three-arm, randomised cross-over trial to evaluate the effects of exercise with and without breaks in sitting on cognition (2018, bjsm.bmj.com)
- Early morning exercise may be the best time for weight loss (2023, health.harvard.edu)
- Consistent Morning Exercise May Be Beneficial For Individuals with Obesity (2021, pmc.ncbi.nlm.nih.gov)
- Estimated Number of Deaths Prevented Through Increased Physical Activity Among US Adults (2022, jamanetwork.com)
- The Effects of Continuous Compared to Accumulated Exercise on Health: A Meta-Analytic Review (2019, pmc.ncbi.nlm.nih.gov)
- Association between biologic outcomes and objectively measured physical activity accumulated in ≥ 10-minute bouts and <10-minute bouts (2013, pubmed.ncbi.nlm.nih.gov)
- Morning Exercise Reduces Abdominal Fat and Blood Pressure in Women; Evening Exercise Increases Muscular Performance in Women and Lowers Blood Pressure in Men (2022, frontiersin.org)
- The effect of acute pre-workout supplementation on power and strength performance (2016, pmc.ncbi.nlm.nih.gov)
