It’s been a while since I did a morning workout. Where I once jumped out of bed ready and energized for my 6am barre class, now I face a daily battle with my alarm clock. This is a scene that many people have experienced – hanging out downstairs and refreshing themselves with coffee. I’m not going to lie: Compared to my previous morning routine, this isn’t ideal. I’m ready to make a change, which is why I’ve found the best morning exercise to start the day right.
I want to be clear that you don’t have to be a morning person to develop healthy habits. Morning time is not for everyone. Depending on the type of sleep we have, some of us perform best in the morning, while others feel most energetic later on. Before you convince yourself that morning exercise is a must, do some digging and reflection (journaling can help) to better understand what you need and what works best for your day.
If you’re a mom who doesn’t have time to yourself before your kids go to school, have something to eat at lunch. Or maybe you’re booked in the afternoon, so you’re looking forward to spending your precious time at the gym in the evening. All is well! But if you need a morning workout, read on. These are the best exercises to build strength, refuel, and connect your mind and body before starting your day.
Featured image from Michelle Nash’s interview with Kate Waitzkin.
Benefits of exercising in the morning
The 30 minutes of exercise you do in the morning will make a difference later in the day. When you exercise matters, taking into account everything from metabolism to mood to energy. While common reasoning might be that exercising at night will make you feel tired before bed, AM exercisers experience this benefit. Studies have found that exercising in the morning can lead to deeper sleep and fewer interruptions throughout the night. To maximize benefits, try exercising outdoors. Exposure to natural light first can help regulate your circadian rhythm and help you produce more melatonin at night.
In addition to better sleep and increased energy, the benefits of morning exercise include:
- Feeling better
- increase focus
- blood sugar regulation
Interestingly, I find that if I lack motivation to exercise, it just continues to decrease throughout the day (like the excuses pile up at the same time). Want to make sure you’re getting some exercise? I think it’s best to do it in the morning.
5 tips for creating a morning exercise routine
Creating a morning exercise routine doesn’t have to be overwhelming. Starting small and making some careful adjustments can help ease you into a routine that feels natural and energizing. Whether you’re a seasoned fitness enthusiast or just want to get active, these tips will help you succeed.
Start with small things
Start with short, manageable bursts of exercise, such as 10-15 minutes. Starting small ensures you don’t become overwhelmed and allows your body to gradually adapt. As you build consistency, you can increase the intensity or duration of exercise to create sustainable habits that fit into your daily routine.
Get ready the night before
Lay out your workout clothes or decorate your space the night before. This small step can reduce decision fatigue in the morning and make it easier for you to get started. When you have everything in place, you’ll feel less resistance and more motivated to complete your daily tasks.
Get up early
Give yourself enough time to move around in the morning and don’t feel rushed. Waking up 20-30 minutes earlier than usual can help you feel more relaxed and less stressed, setting the tone for a positive day. This is about prioritizing your movement without feeling the pressure of time constraints.
Incorporate movement into daily tasks
If you’re not ready for a full workout, start by adding simple movements throughout the day. Stretching, brisk walking, or light yoga can energize you and gradually shift your mindset toward regular exercise. These small moves can help build motivation for more structured workouts later on.
Consistency beats perfection
Focus on developing 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, can lead to lasting results.
Find a morning exercise that works for you
Finding the right morning exercise is all about being consistent with your energy levels and goals for the day ahead. Rather than 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, balanced day. Let your schedule and needs set the tone, then choose your morning workout accordingly.
Low-intensity yoga or Pilates
If you’re not a naturally morning person, start small. Low-intensity yoga or Pilates are the perfect way to wind down for the day. These movements focus on gentle stretching, core activation, and mindful breathing, which can help reset your nervous system and reduce morning groggy. Research shows that calming flow not only wakes your body up, but also lowers cortisol levels, helping you feel less stressed as you adjust to the demands of the day.
Our Favorite Yoga and Pilates Exercises:
Increase your aerobic fitness by walking or jogging
Need more energy to start your day? A brisk walk or jog outdoors is the perfect combination of exercise and mindfulness. Exposure to natural light helps regulate your circadian rhythm, increases serotonin levels and improves concentration for hours to come. Plus, the repetitive motions of walking or jogging have been linked to enhanced creativity, so don’t be surprised if your best ideas suddenly come to you while you’re in your stride.
Our favorite cardio workouts:
Strength training increases confidence
For those mornings where you want to feel unstoppable, strength training is the way to go. Whether it’s bodyweight exercises or quick dumbbell circuits, resistance training not only energizes you, but also builds long-term confidence by increasing muscle strength and endurance. Strength-based exercise releases endorphins that put you in a natural mood and help you feel accomplished before the day begins.
Our favorite strength-training workouts:
High-intensity interval training (HIIT) improves efficiency
Pressed for time but need maximum impact? HIIT is your answer. These quick bursts of intense exercise followed by rest are scientifically proven to boost metabolism and improve cardiovascular health. Plus, the adrenaline rush from HIIT classes leaves you feeling energized and ready to tackle your to-do list. It’s a productive, energizing start to the morning that doesn’t require hours in the gym.
Our favorite HIIT workouts:
Mindful exercise to focus your attention
If your mornings feel chaotic, try a mindful movement practice such as yoga or slow, intentional stretching. These exercises emphasize deep breathing and gentle movements, which can help you calm down and focus. This is an ideal choice for anyone who wants to cultivate a sense of calm before a busy schedule.
Our favorite mindfulness movement exercises:
takeout
Creating a morning exercise routine doesn’t have to be a difficult task. By starting small and making simple adjustments (like laying out your workout clothes the night before or waking up earlier), you’ll set yourself up for success. Focus on consistency rather than perfection, and let your daily life evolve as you find the things that energize you the most. Whether it’s yoga or a high-intensity workout, the key is to make movement a regular part of your morning routine so you feel grounded, empowered, and ready to take on the day ahead.
