I’ve been off my morning workout game for a while. Where I once woke up, ready and energized for class at 6 am, I now face a daily battle with my alarm clock. It’s an experience many others experience—getting down and relying on coffee to cheer them up. I’m not going to lie: compared to my previous status as a morning person, this was not ideal. I’m ready to make a change, so I found the best morning workout to start the day.
I want to make it clear that you don’t have to be a morning person to develop healthy habits. AM hours are not for everyone. Depending on our sleep chronotypes, some of us do best in the morning while others feel stronger later. Before convincing yourself that morning exercise is necessary, do a little digging and thinking (a reporter can help) to better understand what you need and what is realistic in your day.
If you’re a mom and can’t find a minute before the kids go to school, squeeze something in during lunch. Or maybe you’re booked in the afternoon, so you’re looking forward to your precious evening hour at the gym. All good! But if morning work is expensive, read on. This is the best workout to build strength, energize, and connect your mind and body before going into the day.
Featured image from our interview with Kate Waitzkin by Michelle Nash.
Benefits of Morning Exercise
That 30-minute workout you did in the morning will have a different effect in the long run. Considering everything from your metabolism to your mood to your energy, when you exercise is important. While common sense might suggest that exercising in the evening will tire you out before bed, it’s AM exercises that reap this benefit. Research has found that working out in the morning can lead to deeper sleep and fewer disturbances throughout the night. To maximize the benefits, try exercising outside. Exposure to natural light first thing 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:
- Improved attitude
- More focus
- Blood sugar control
Inevitably, I find that if my motivation to work is lacking, it will continue to wane throughout the day (as the excuses pile up all at once). Want to make sure you get the job? I think it’s better if it happens in the morning.
5 Tips for Creating a Morning Workout Routine
Creating a morning workout routine doesn’t have to be difficult. Starting small and making a few mindful adjustments can help you ease into a routine that feels natural and empowering. Whether you’re a fitness enthusiast or want to get moving, these tips will help you set yourself up for success.
Start Small
Start with short, manageable workouts, like 10-15 minutes. Starting small ensures you don’t get overwhelmed and allows your body to adjust slowly. As you build consistency, you can increase the intensity or duration of your workouts, creating a steady routine that fits your schedule.
Prepare the Night Ahead
Pass out your workout clothes or set up your space the day before. This small step reduces decision fatigue in the morning, making it easier to get started. With everything in place, you’ll feel less resistant and more motivated to stick to your routine.
Get Up Early
Allow yourself enough time in the morning to move without feeling rushed. Just waking up 20-30 minutes earlier than usual can help you feel relaxed and de-stressed, setting the tone for a great day. It’s about prioritizing your moves without feeling the pressure of time constraints.
Integrate Movement into Daily Activities
If you’re not ready for a full-on workout, start by adding light movement throughout the day. Stretching, brisk walking, or simple yoga can energize you and gradually change your mindset to regular movement. These small actions help build momentum for more systematic exercise over time.
Consistency Over Perfection
Focus on building a consistent habit rather than striving for perfection. Some days may not go as planned, and that’s okay. Regular exposure, or a few minutes, leading to lasting results.
Find Your Morning Movement Match
Finding the right morning workout is all about aligning with your energy levels and goals for the day ahead. 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 productive, balanced day. Let your schedule and needs set the tone, and choose your morning workout accordingly.
Low-Impact Yoga or Pilates
If you’re not naturally a morning person, start small. Low-impact yoga or Pilates can be the perfect way to unwind from the day. These exercises focus on gentle stretching, core activation, and deep breathing, which can help reset your nervous system and reduce morning jitters. Research shows that a calm flow not only wakes up your body but also lowers cortisol levels, helping you feel less stressed as you transition to the demands of the day.
Our Favorite Yoga and Pilates Workouts:
Cardio Boost with Walk or Jog
Need more energy to start your day? A brisk walk or light jogging outside provides the perfect combination of movement and awareness. Exposure to natural light helps regulate your circadian rhythm, increase serotonin levels and increase focus for the hours ahead. Also, the repetitive motion of walking or running has been linked to improved creativity—so don’t be surprised if your best ideas come to you in the middle.
Our Favorite Cardio Workout:
Power Training for Confidence
For those mornings when you want to feel unstoppable, strength training is the way to go. Whether it’s a bodyweight workout or a quick dumbbell circuit, resistance training not only gives you strength but also builds long-term confidence by increasing muscle strength and endurance. Strength-based exercise releases endorphins, gives you a natural mood boost, and leaves you feeling accomplished before your day begins.
Our Favorite Strength Training Workout:
High-Intensity Interval Training (HIIT) for Performance
Short term but need a big impact? HIIT is your answer. This rapid burst of intense effort, followed by rest, is scientifically proven to increase metabolism and improve cardiovascular health. Plus, the adrenaline rush from a HIIT session leaves you feeling energized and ready to tackle your to-do list. It’s an effective, high-energy start to your morning that doesn’t require hours in the gym.
Our Favorite HIIT Workout:
Movement Mindful for Centering
If your mornings feel chaotic, try incorporating mindful movement practices like yoga or a simple, deliberate practice. These practices emphasize deep breathing and gentle movement, which can help calm your mind and focus your thoughts. It’s a great choice for anyone who wants to cultivate a sense of calm before entering a busy schedule.
Our Favorite Mindful Movement Exercises:
The Takeaway
Creating a morning workout routine doesn’t have to be a chore. By starting small and making simple changes—like laying out your workout clothes the night before or waking up earlier—you can set yourself up for success. Focus on change instead of perfection, and let your schedule evolve as you find what energizes you the most. Whether it’s yoga or a high-intensity workout, the key is to make movement a regular part of the morning so you feel focused, energized, and ready to take on the day.