I’ve been taking a break from my morning exercise game for a while. Where I once felt energized and ready to jump out of bed for my 6 a.m. class, I now find myself fighting my alarm clock every day. Putting downstairs and relying on coffee to cheer you up is a scene many people experience. I won’t lie. Compared to my previous status as a morning person, this was not ideal. I am ready for change. So, we found the best morning workouts to start your day.
I want to make it clear that you don’t have to be a morning person to develop healthy habits. Morning sessions are not for everyone. Depending on our sleep chronotype, some of us perform best in the morning, while others feel most energized later in the day. Before you convince yourself that morning exercise is a must, do some research and reflection (a journal can help) to better understand what you need and what realistically fits into your day.
If you’re a mom and can’t find some time before the kids go to school, squeeze something into your lunch break. Or maybe you have afternoon reservations and are looking forward to spending some precious evenings at the gym. all good! But if you need a morning workout, read on. It’s the best exercise to build strength, energize, and connect your mind and body before starting your day.
Featured image from Kate Waitzkin interview conducted by Michelle Nash.
Benefits of Morning Exercise
30 minutes of exercise in the morning will have different effects later on. Taking everything into consideration line When exercising, it’s important to match your mood to your energy. While standard reasoning might suggest that exercising in the evening will leave you exhausted before bed, it’s AM exercisers who experience these benefits. research I’ve found that exercising in the morning helps me sleep more deeply and with less disruption throughout the night. Try exercising outdoors to maximize the benefits. For starters, exposure to natural light can help regulate your circadian rhythm and produce more melatonin at night.
In addition to better sleep and increased energy, the benefits of morning exercise include:
- feeling better
- Improved concentration
- blood sugar control
Anecdotally, I’ve found that when I lack the motivation to exercise, it just continues to diminish throughout the day (as if the excuses are piling up all at the same time). Want to start exercising? I think it’s best to do it in the morning.
5 Tips to Create a Morning Exercise Routine
Creating a morning exercise routine doesn’t have to be overwhelming. Starting small and making a few careful adjustments can help you kickstart a natural, energizing routine. Whether you’re a seasoned fitness enthusiast or someone who simply wants to get moving, these tips will help set you up for success.
start small
Start with short, manageable workouts of 10 to 15 minutes. Starting small allows your body to gradually adapt without feeling overwhelmed. As you build consistency, you can increase the intensity or duration of your exercise to create a sustainable habit that fits into your daily routine.
Prepare the night before
Bring your workout clothes or prepare your space the night before. These small steps will reduce decision fatigue in the morning and make it easier to get started. Once you’re all set, you’ll feel less resistance and more motivated to continue performing the routine.
wake up early
In the morning, give yourself plenty of time to move around without rushing. Waking up 20 to 30 minutes earlier than usual can help you feel more relaxed, less stressed, and have a positive day. It’s about prioritizing your movements without feeling the pressure of time constraints.
Integrate movement into your daily routine
If you’re not ready to commit to a full workout, start by adding simple movements into your day. Stretching, brisk walking, or light yoga can energize you and gradually shift your mindset toward regular movement. These small actions will help build momentum for more structured workouts later.
Consistency over perfection
Focus on creating consistent habits rather than striving for perfection. Some days may not go as planned, and that’s okay. Showing up regularly, even for a few minutes, leads to lasting results.
Find your morning workout match
Finding the right morning workout is all about matching your energy levels and goals for the day. Instead of forcing yourself into a routine that feels like a chore, focus on how different types of movement can set the tone for a more productive and balanced day. Set the tone based on your schedule and needs and choose your morning workout accordingly.
Low-impact yoga or Pilates
If you’re not a natural morning person, start small. Low-impact yoga or Pilates can be the perfect way to relax and spend your day. This exercise focuses on gentle stretching, core activation, and mindful breathing to help reset your nervous system and reduce morning bumps. research shows The calming flow not only wakes up your body, but also lowers cortisol levels, helping you feel less stressed as you transition to the demands of your day.
Our favorite yoga and pilates exercises:
Strengthen your cardio through walking or jogging
Need a little more energy to start your day? A brisk walk or light jog outdoors can provide the perfect blend of movement and mindfulness. Exposure to natural light helps regulate your circadian rhythm, increases serotonin levels, and helps you focus for the next few hours. Additionally, repetitive movements such as walking or jogging Increased creativity—So don’t be surprised if your best ideas come along along the way.
Our favorite cardio exercises:
Strength Training for Confidence
Strength training is a great option in the morning when you want to feel unstoppable. Whether it’s bodyweight exercises or a quick dumbbell circuit, resistance training not only energizes you, but it also boosts your strength and endurance, building long-term confidence. Strength-based exercise releases endorphins, giving you a natural mood boost and giving you a sense of accomplishment before the day begins.
Our favorite strength training exercises:
High-Intensity Interval Training (HIIT) for Efficiency
Are you short on time but need maximum impact? HIIT is your answer. This fast-paced, focused effort followed by rest has been scientifically proven to boost metabolism and improve cardiovascular health. Additionally, the adrenaline rush from a HIIT session will leave you energized and ready to tackle your to-do list. You can start your morning efficiently and energized without spending hours at the gym.
Our favorite HIIT workouts:
Mindfulness Exercises for Centering
If your morning routine feels chaotic, try incorporating a mindful movement practice like yoga or a slow, intentional stretching routine. These practices emphasize deep breathing and gentle movements that can help calm the mind and focus thoughts. It’s an ideal choice for anyone who wants to develop calmness before heading into a busy schedule.
Our favorite mindfulness exercise exercises:
takeout
Creating a morning exercise routine doesn’t have to be a difficult task. Starting small and making simple adjustments, like packing your workout clothes the night before or waking up a little earlier, can set you up for success. Focus on consistency rather than perfection, and let your routine evolve as you find what energizes you the most. Whether it’s yoga or high-intensity exercise, the key is to make movement a regular part of your morning routine to get you grounded, energized, and ready to take on the day.
