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Published on February 7, 2019

5 Simple Morning Workout Exercise to Start Your Day the Right Way

5 Simple Morning Workout Exercise to Start Your Day the Right Way

The approach you take in the morning can set you up for success throughout your day. This includes morning workout exercise.

If you’ve never exercised in the morning, try it. It can help wake you up and get you going. It can also kick your energy levels into high gear that can stay elevated throughout the day.

Early morning exercise can help your creative thinking, focus, and memory while at work and can also help you sleep better that night.

If you’ve been working out after work, you may find you dread it. You’re already tired from the day, strength levels might not feel their best not to mention the gym is filled to the rafters – plus we’re right into the New Year’s resolution swing.

By starting the day with exercise, it can have a positive spillover to all these other areas of your life. So here are 5 exercises you can start the day with.

1. Walking

If this seems too basic, you need to get over that. Walking is one of the most underrated forms of exercise out there and is something that more people should incorporate into their lives.

If you have a job that doesn’t keep you active, this can be a great exercise to keep your body moving early in the day. Walking in the morning will help you get those steps in early and then anything you may get later on is a bonus.

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Walking is also great because it’s a low impact exercise and good for those with any knee or joint pains. You can do it anywhere and it’s free, which is my ideal price point.

Walking is a morning workout exercise, you can do as soon as you get up. Keep your clothes and shoes right by your bed to make the process much easier.

Depending on how much time you have, start with a 15-20 minute brisk paced walk. You want to be going at a pace you can still carry on a conversation.

If you’re not able to do that, it might be intense to sustain the whole time. After a while you can increase your time and you may find yourself setting your alarm for earlier to get a longer walk in each morning.

2. Swimming

Swimming is incredible. It’s a full-body workout that used both you cardiovascular endurance system and your muscular endurance system. It works pretty much every muscle in the body and has a great core engagement. You just have to look at a competitive swimmer to see how they are some of the fittest athletes in the world.

Another great benefit of swimming for your morning workout exercise is it’s great if you have any form of injuries. The bouncy of the water helps to limit the resistance on your body and this is great if you have knee issues, back problems, ankle or joint point. You get the resistance of the water to help strengthen your muscles but without the impact that can come from running or strength training,

If swimming isn’t your strong suit, you can start off by just doing walking laps in the water. This is another great low resistance workout that is also beneficial if you have some nagging injuries. After a while, you can progress to mixing in some swimming laps to further increase the exercise.

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All local pools have great swimming instruction if this is brand new to you and it’s an affordable, and effective way, to get your fitness up.

3. High-Intensity Interval Training

This is a more intense form of a morning workout exercise but trust me, it will get you going! High-intensity interval training or HIIT is when you engage in an intense period of exercise followed by a slower paced recovery period.

You can do this in many ways. An easy example is using a stationary bike; you would start with a 5-10 minute warm up to get your heart rate up and blood flow to the muscles. Next you would then turn the intensity up on whatever resistance dial the bike has to around 70% and then peddle at this intense pace for 30-45 seconds. You then dial back the intensity to around 25% and do a slower paced “recovery phase” for 90-120 seconds.

If you need more time to recover, that is fine and it’s this type of exercise that can help in weight loss and improve aerobic and anaerobic fitness. This is something you would want to double check with your doctor before doing if this is a new style of exercise to you.

If you’ve been involved with a more intense style of training, HIIT can be a great thing to add to your repertoire in the morning.

You can do anywhere from 3 to 8 rounds of this followed by a 5-10 minute cool down. The whole workout won’t take you over 20 minutes too.

You can also try other forms of HIIT training such as running and walking intervals, using a rowing machine or elliptical machine.

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Learn more about HIIT in this article:

Beginners Guide To HIIT: How To Choose The Best Moves For Your HIIT Workout

4. Circuit Training

Circuit training incorporates some of the same principles that are going on with high intensity interval training. Circuit training is about engaging your whole body and doing intense periods of work in a short amount of time followed by a rest/recovery phase.

Circuits are great because they can always be different, you can do them at home or at the gym, and don’t even need equipment.

You would start by taking 3-4 exercises and doing them all in a row for 30 seconds each. You would then rest around 90 seconds before doing them again and you can do 4-5 rounds of this. Again, this won’t take you a lot of time and can fit in in your morning.

Here are examples of bodyweight exercises that can create a great circuit:

  • Burpees
  • Mountain climbers
  • Lunges
  • Push-ups
  • Skater hops
  • Bodyweight squats
  • Jump squats
  • Planks
  • Leg Lifts
  • Crunches

You can pick 3-4 of these to create a circuit and just with these 10 choices you have an endless supply of workouts you can put together.

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5. Low-Intensity Interval Training

This might be a new one for you but it’s a form of exercise that may be more practical for you than HIIT training. It’s also effective and works best done outside. Low-intensity interval training takes that same concept as its high-intensity alternative but is a lower intensity as the name implies.

It still works based around intervals but this time with a walking/jogging combination. The basics of the workout look like this:

  1. Start out walking at your normal pace for 3-5 minutes
  2. Start a light jog, or faster-paced walk, for 90 seconds
  3. Go back to your regular pace walk for 3-5 minutes
  4. Repeat this all over the course of 30 minutes.

Low-intensity interval training can be a great way to improve your fitness and lose weight at the same time. Your body responds well to these variations in the intensity of exercise and responds by providing improvements and changes.

This low-intensity interval training is also good if you want a lower pace of activity, are older, or are working through some injuries but still want a good form of exercise.

Wrapping It Up

Once you start working out in the morning, you may wonder why you never had before. I like it as a way to get the day going and feel you’ve accomplished something earlier. This can carry over and influence the rest of your day and help you become more productive.

It’s not about “getting it out of the way” with exercise but making it a part of your daily routine and this morning workout exercise can be a great way to do that.

More Resources About Exercise

Featured photo credit: Mike Bowman via unsplash.com

More by this author

Jamie Logie

Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

More About Living a Fulfilling Life

Featured photo credit: Tyler Nix via unsplash.com

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