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Last Updated on December 17, 2020

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 January 21, 2021

How To Workout Without a Gym And Get a Killer Gym Body

How To Workout Without a Gym And Get a Killer Gym Body

As a general rule, everyone wants to have a sexy and strong body, but no one wants to put in the work. We see a whole lot of excuses being thrown around every time fitness is mentioned, and it’s frightening that only about 3% of people in the US subscribe to the healthy living philosophy.[1]

That being said, have you ever stopped to think about why all these people fail to get in shape? Sure, there are some who are lazy, some with legitimate medical issues, and the readily available cheap junk food doesn’t help, but I think there is something more to it.

People are pressed for time, scared, and confused. Yep, it’s as simple as that. Most people either can’t make it to the gym, don’t have a lot of money to drop on long-term membership fees, don’t feel comfortable exercising around others, or they simply don’t even know what to do when they do get to the gym.[2]

Well, with a few useful tricks, some good information, and a bit of determination, you can create all the right conditions for building an impressive physique without ever leaving the house. Here’s a few things to have in mind:

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Fixing your posture and getting limber

The biggest issue most beginners have when they start working out is the fact that their bodies are so used to sitting scrunched up in front of a screen that they have trouble moving around freely. The human body can be amazingly limber and assume all kinds of positions, but for most people, this is going to require extensive work.

Start by gradually improving your posture over a few weeks, using small exercises, more ergonomic furniture, and just being mindful of how you stand, walk, and sit.[3] You can combine this with a short and sweet stretching routine, done about twice a day, to get your body ready to perform the basic exercises correctly.

Learning the basic movements

While there’s a lot of science behind both getting stronger and getting leaner, it can all be boiled down to a few core concepts and a number of the most effective exercises. Here are the best movements for overall development that you’ll need to master (you can find examples of how to perform all the exercises mentioned here on Bodybuilding.com):

  • Squats: the king of all exercises, the squat builds most of your leg muscles with an emphasis on quads and glutes, if you go nice and deep like you should. It can be a good core and thoracic extension exercise if you hold some weight in front of you, as in the Goblet and Zercher squat variations.
  • Lunges: a great exercise for the quads and glutes that also targets the hip extensors. It also teaches you to keep your balance.
  • Pushup variations:[4] the pushup is so versatile that some call it “the poor man’s gym”. The standard close grip pushup works the triceps, front shoulders, and chest, while wider variations put more emphasis on the chest. Raising your legs pushes the focus towards the shoulders and the upper chest, while the handstand pushup is predominantly a shoulder and triceps exercise.
  • Dips: another great exercise for the lower chest and triceps, this is an incredibly fun movement that can slap mass on you quickly when done correctly.
  • Pull-ups and chin-ups: grab a bar, hang from it with arms almost fully stretched out, and then pull yourself up until your chin raises above the bar. This is a fairly straightforward, yet difficult movement that builds a big back, biceps, and forearms. Position your hands facing the head for more bicep activation, and go a bit wider with palms facing away from you to target the lats better.
  • Rows/inverted row: a horizontal pulling motion that will add slabs of meat to your back and while improving that often lagging back head of the shoulder muscle. It even improves posture by strengthening the spinal erectors to an extent. You can bend over with the back straight and row a weight from the ground, with one or both hands, or you can grab the underside of a horizontal bar, feet on the ground, and pull yourself into it.
  • Glute bridges: a great way to really isolate and work the butt. It also gets the hamstrings, which are often neglected by people working out at home.
  • Floor hip extensions: a good addition that also focuses on the glutes and hamstrings, resulting in well-toned and balanced legs.
  • Calf raises: the calf is a small muscle but an important one, especially for the ladies who want to look great in heels. It’s also easy to just throw in at the end of the workout.
  • Planks, leg raises, and ab wheel rollout: of course, the abs need some attention too, but go for planks, hold for time, side planks, hanging or lying leg raises, and ab wheel rollout for the best results.
  • The Superman: the spinal erectors need to be strong if they are to keep your back healthy, balance out those abs, and keep you nice and tight during most of the other exercises on the list, so definitely give this one a go.

Take a few weeks to just get the form down pat on all these movements and make sure that you are doing a full range of motion and slower, deliberate movements. Don’t just bounce all over the place. Establish and build momentum. You can use a good bodyweight strength training program to make sure you hit all the muscles, keep progressing, and get enough time to recover.[5]

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How to progress on bodyweight exercises

Now, if you want to have a great and lean physique — and this goes for ladies as well — you need to build some muscle to give your limbs that lovely shape you are after, before you can lose the excess flab, and expose that Greek statue of a body. Don’t try to combine endurance work with your strength exercises. Focus on building strength with the exercises above and dedicate some time every other day for things like swimming, jumping rope, or cycling to burn some calories and improve your cardio.

Okay, so the main question is, how does one progress on bodyweight exercises, short of gaining more weight to make them more challenging? Well, there’s a few things you can do. The first thing to do to challenge yourself is to add more reps.

The most important thing to remember, however, is that when you can easily perform 15-20 reps of an exercise and still have a few reps left in the tank, it’s time to make it more challenging by doing one of the following:

  • Add an additional set. If you started at 3 sets of 5-6 reps and you’re now comfortable with 3 sets of 15-17 reps, then you can simply throw in a fourth set into the mix.
  • Do it slower. Busting out 20 quick reps isn’t quite the same as doing 10 slow and controlled reps, where you can even add a short pause when your muscles are fully relaxed before contracting them for the next rep.
  • Shorten the rest period between sets. 60-90 seconds is the sweet spot for resting between longer sets of 10-20 reps, but when things get easy, you can shorten this rest period progressively by 10 seconds, until you are only resting about 30-40 seconds between sets, to make it more difficult before moving on to a more challenging variation or adding weight.
  • Move on to a more difficult variation. When you get comfortable, focus on a variation of the movement that provides a bit of a challenge, e.g. one arm on ball pushups and then single arm pushups, pistol squats, and so on.
  • Add some weight. While you might not have access to barbells, you can always get a fairly inexpensive dumbbell set, a few different sized bags filled with sand, a backpack with some rocks, and even big water bottles and milk jugs will do the trick, just as long as you keep adding weight.

Work hard on your form, then try to go as hard as you can each session without overdoing it. I’d say stop a rep short of failure and rest until you feel you can go for another full set.

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Determining the type of cardio you need to do

Cardio is not that difficult to figure out and it basically boils down to a few simple rules, depending on your shape and goals:

  • If you’re skinny and want to get sexy and muscular: Do light and steady cardio, like a brisk walk for an hour, 5-6 minutes of jump rope here and there, or even just 10 minutes of shadow-boxing or dancing every day. Don’t let it cut into your calories too much.
  • If you’re a little overweight and want to lose 10 pounds or less and build muscle: It’s the same as the previous example, just add 2-4 more intense sessions of running, swimming, circuit training a week into the mix to cut the weight first. Revert to the previous example once you have lost the weight and recenter your focus on building muscle.
  • If you’re seriously overweight and your main concern is cutting 20+ pounds: Again, it’s the same as the previous example, only you can go with even more intense workouts, or daily moderate cardio sessions of about 20-30 minutes for a while. Once you’ve lost most of the weight, revert to the previous example, and then to the first example when you’ve shed all the extra pounds you’d like to get rid of.

You can choose any activity that you like, from jump rope, cycling, and swimming to hiking and and other high-cardio sports.

A look at diets and keeping them reasonable

As far as the diet goes we’ll keep it extremely simple:

  • Try to eat diverse vegetables with every meal
  • Eat fruit, seeds, and nuts instead of sweets
  • Go for lean meats instead of processed meat and cooked food instead of fast and fried food
  • Start counting your macro nutrient intake[6]
  • Cheat if you must, but keep these meals small, few, and far between

As long as you can stick with the program for about 80% of the time, you’ll be on your way to better health and an amazing body!

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DIY home gym basics

Some essentials that can help you get better results at home include:

  • A dumbbell set
  • Pull-Up bar
  • Ab wheel
  • Big ol’ sturdy bags filled with sand

You can do tons of great exercises with these simple tools, but if you can’t shell out for them right now, good alternatives include five gallon milk jugs filled with water, a bunch of books stacked in a backpack, using a friend/partner to lay on you, push, or pull to provide extra resistance, or just lifting heavy furniture and moving it around the room.

It pays to be creative. Look at how certain exercises are performed and on what type of equipment, and try to replicate it using household items. For example:

  • Two chairs = dip station
  • Anything that you can hang off = pull up bar
  • A stack of large blankets on the floor = bench
  • Stick and some rope = forearm exercise machine
  • A towel wrapped on a bar or dumbbell grip = thick grip for hand and forearm strength
  • Car = prowler device for pushing to build endurance and power in the legs

It’s all fairly cheap and you can get as creative as you like, just remember to be consistent with your training in order to see the results you wish to see.

All it takes is a little ingenuity and elbow grease, and you’ll set up a decent home “gym” and adopt some great habits along the way. It’s all about being consistent and trying to progress on each session, or at least each week, as you keep adding reps, using more complex movements, and adding weight, all while eating right for your current goals. Give it a shot and always remember, 90% of all this is your commitment and the intensity with which you attack these positive life changes.

Featured photo credit: Minna Hamalainen via unsplash.com

Reference

[1] The Atlantic: Study: Less Than 3 Percent of Americans Live a ‘Healthy Lifestyle’
[2] Men’s Fitness: 6 Not-So-Obvious Newbie Training Mistakes
[3] Perfect Postur: Tips for Improving Posture and Ergonomics
[4] Men’s Fitness: The Top 15 Pushup Variations
[5] Men’s Fitness: 6 Bodyweight Workouts That Actually Build Momentum
[6] On the Regimen: How To Count Your Macros – A Comprehensive Guide

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