Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
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.
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):
Strength & Core (10-15 minutes):
Cardio Burst (5 minutes):
Cool-Down (5 minutes):
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!
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:
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:
If you eat before exercising, aim for a light, balanced snack 30–60 minutes before your workout.
Pre-workout snacks should include:
After exercise, refuel with a combination of protein and carbohydrates to aid muscle recovery.
Post-workout snack examples:
Read more: Pre-Workout Snacks: The Best And Worst Options
If you aren’t sure whether you should start a morning workout routine, consider the following benefits:
Morning exercise minimizes the risk of interruptions from work, family, or social commitments, making it easier to stick to a routine.
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.
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:
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!
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.
The best workout depends on fitness goals, health conditions, and experience.
You can modify the options below according to these factors:
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 is another excellent choice, especially for stretching and energizing your body while fostering a calm state of mind.
Beginner yoga routines can help:
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 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 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:
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 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 prepares your body for the day by:
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.
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.
Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!
The following are some morning workout schedules you can follow:
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
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:
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.
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! 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. 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. 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.Frequently Asked Questions
Should I go to the gym at 5 am?
Should you eat before a 5 am workout?
What is the 5-5-5-30 morning workout?
How late is too late to workout?
Incorporating a morning workout routine into your daily life can transform your physical and mental well-being.
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.
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.
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.
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