Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
Your morning can set the tone for the entire day, so why not start it off with something that will boost your mood and help you make healthier choices? A morning workout can be just the thing you need to jumpstart a great day. We’ve come up with an example of a fairly quick HIIT style workout that will get your blood pumping, fire up multiple muscle groups, and set you on the path for a successful day.
The Workout
We wanted to design this workout to be a small part of your morning, rather than dominating your entire AM routine. This workout will take about 30-40 minutes depending on how many rounds you decide to perform.
Warm-Up (5 Minutes)
You could jump right into the workout, but we think it’s a lot smarter to prime your body for the workout rather than go 0-100. This is a quick 5-minute full body warm-up:
- Jumping Jacks – 1 minute
- Arm Circles – 1 minute (30 seconds forward, 30 seconds backward)
- Bodyweight Squats – 1 minute
- These are more about getting blood moving than doing as many reps as possible
- Leg Swings – 1 minute (30 seconds per leg)
- Lunge to Hip Stretch – 1 minute (alternate legs)
The HIIT Routine
Perform each of these exercises for 1 minute without rest in between. After completing the circuit, rest for 2 minutes, then repeat the entire sequence 3-4 times for a full workout.
- Burpees
- Mountain Climbers
- Squat Jumps
- Push-ups
- Plank to Shoulder Tap
- High Knees
For those of you making it through four rounds of this, pat yourself on the back. That’s no easy feat! If the workout didn’t get you sweating and feeling the burn, you’re going to need to step up the effort.
Benefits of Working Out in the Morning
So, why should you wake up a little bit early to get that workout in? If avoiding the dreaded post-work packed gym doesn’t apply to you, here are some other reasons that may get you out of your bed earlier than normal:
Boosts Metabolism
Starting your day with exercise revs up your metabolism, keeping it elevated for hours, which can aid in fat burning throughout the day.¹ Another benefit is that it also decreases your risk of metabolic diseases.²
Enhances Mental Wellbeing
Exercise improves your mood and mental focus, helping you approach your day with energy and clarity.³ There have been several studies done that back exercise can help with depression and anxiety.⁴ Having that boost in mood can help you set the tone for the day.
Creates Consistency
We’ve all had a plan to get to the gym, then something comes up and completely derails that plan. Exercising before most people are getting going in the morning is a great way to cut out any distractions that might pop up later in the day.
Improves Sleep Quality
Studies show that people who work out in the morning tend to sleep better, leading to better overall recovery.⁵ If you sleep better, then you’ll most likely be more motivated to get up and going in the morning.
Related: Andrew Huberman's Morning Routine
Tips to Maximize Your Morning Workout
- Prep the Night Before: Lay out your workout clothes and prep your water bottle or post-workout snack the night before to minimize excuses.
- Set a Consistent Wake-Up Time: Waking up at the same time daily helps your body adjust to the morning routine, making it easier to stay motivated.
- Fuel Properly: If you prefer not to work out on an empty stomach, a light snack like a banana or a handful of nuts can give you enough energy to power through. Don’t overdo it with 3 eggs and a stack of pancakes. There’s time for a proper meal after the workout.
- Hydrate First Thing: Drinking water as soon as you wake up will help rehydrate your body after hours of sleep and improve your performance during the workout. I like keeping a glass of water on my night stand and chugging it as soon as I wake up.
- Stay Consistent: The key to seeing results from a morning workout is consistency. Stick with it, and you’ll soon notice the physical and mental benefits. Even if you’re not working out every single day, waking up at the same time will help you on days that you are.
Related: Best Morning Stretches
FAQs:
Should I eat before a morning workout?
It depends on your body’s needs. Some people prefer fasted workouts, while others may need a light snack to fuel their performance. Listen to your body and adjust accordingly.
Is it okay to work out on an empty stomach?
Yes, for many people, fasted cardio can help burn fat. However, if you feel weak or light-headed, it’s best to have a small pre-workout snack.
How long should my morning workout be?
A HIIT workout like this one can be effective in just 20-30 minutes. Including a warm-up and cool-down will make the total session around 30-40 minutes. The length of your workout should be based on how much time you have in the morning, and how early you’re willing to get up.
Can I do this workout every day?
HIIT workouts can be tough on your body, so it’s best to alternate with lighter activities like yoga, walking, or stretching on rest days to allow proper recovery. If you’re deadset on doing HIIT, then make sure you’re switching up which movements you’re using. Need some ideas? Check out this other HIIT workout.
How do I stay motivated to work out in the morning?
Start small and gradually build the habit. Start with 3 days of consistently working out in the morning, then up it to a week, then two weeks, and so on. After about a month, you should be in a pretty good groove. Also, prepping the night before, having an accountability partner, and celebrating small victories can help you stay on track.
Related: Working Out in the Morning vs Afternoon/Evening
Wrap-Up
A morning workout is a fantastic way to start your day off. Not only will you burn some calories and get those muscles working, but you’re also setting up your brain for success. Incorporating this routine into your mornings might just make you the morning person you always wished you could be. Don’t you dare hit that snooze button, get out of bed and start your day off right!
References:
- Harvard Health Publishing. “The Truth about Metabolism - Harvard Health.” Harvard Health, Harvard Health, 30 Mar. 2021, www.health.harvard.edu/staying-healthy/the-truth-about-metabolism.
- Thyfault, John P., and Audrey Bergouignan. “Exercise and Metabolic Health: Beyond Skeletal Muscle.” Diabetologia, vol. 63, no. 8, 11 June 2020, pp. 1464–1474, https://doi.org/10.1007/s00125-020-05177-6.
- Godman, Heidi. “Regular Exercise Changes the Brain to Improve Memory, Thinking Skills - Harvard Health Blog.” Harvard Health Blog, Harvard Health Publishing, 9 Apr. 2014, www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110.
- Mahindru, Aditya, et al. “Role of Physical Activity on Mental Health and Well-Being: A Review.” Cureus, vol. 15, no. 1, 7 Jan. 2023, www.ncbi.nlm.nih.gov/pmc/articles/PMC9902068/, https://doi.org/10.7759/cureus.33475.
- Collier, Scott, et al. “Effects of Exercise Timing on Sleep Architecture and Nocturnal Blood Pressure in Prehypertensives.” Vascular Health and Risk Management, Dec. 2014, p. 691, www.ncbi.nlm.nih.gov/pmc/articles/PMC4270305/, https://doi.org/10.2147/vhrm.s73688.
Tyler DiGiovanni
Author