Advertising
Advertising

Published on December 12, 2019

30-Minute Morning Workout Routine for Maximum Fitness

30-Minute Morning Workout Routine for Maximum Fitness

Thirty minutes in the morning is about the usual time people can comfortably set aside nearly every day to dedicate towards something to better themselves. What can we really do in such a short amount of time? Is it good to start working out in the morning and how do I start?

These are all the usual questions I hear when people ask me this question. My simple reply is always yes.

Any movement is better than no movement at all. Since it is the very minimal time, it would be better than you do it way more often, maybe around 5-6 times a week.

The Best Morning Workout Routine

The best workout regardless of the time of the day is going to be something that you can ultimately stick to time and time again. If you’re starting out, this might mean just walking for 15 minutes until you are sure that you can keep this routine then add something more challenging.

Making a habit is number one. Remember, any movement is good movement.

Here’s a short routine I designed to focus on hitting major muscle groups with the least amount of time.

Warm-Up

Every workout requires a good warmup that will increase the heart rate, body temperature and help all the muscles, tendons and ligaments be prepped for movement. This can take different forms for varying fitness levels, ranging from a brisk walk, jog or light run.

Advertising

Ideally, we would do this for about 5 minutes, for the sake of time, we will reduce it to about 2.5 minutes.

Dynamic Warm-Ups / Movement Prep

Another very important part of a workout. Helping “unlock” that range of motion in a joint to help tolerate movement under load. This a very important part of a workout as it may help prevent injuries during a workout.

Here is a list of dynamic stretches with videos and tutorials.

Sample Routine:

Muscle Release & Activation

Another optional warm-up is releasing and activating your muscles. You can choose tools such as a lacrosse ball and a foam roller.

Advertising

Here is a list of muscle release and activation exercises.

These you could do for 1 set of 15 – 45 seconds each.

Sample Routine:

  • Chest (1 Set of 15 – 45 seconds each)
  • Back (1 Set of 15 – 45 seconds each.

This workout should take over 15-30 mins long.

Goblet Squat to Dumbbell Chest Press (Back to Back)

2-3 sets of 12 reps(per exercise), 30 seconds rest.

Advertising

Romanian Deadlift to Dumbbell Row (Back to Back)

2-3 sets of 12 reps (per exercise), 30 seconds rest.

Plank

2 sets of 1 min, 30 seconds rest. Pick any variation you want!

Stretching

Post-workout stretching is so important and many times ignored. After your workout you are tired and just want to get out of the gym and just go home and go to sleep. We have all been there. But taking those few extra minutes to stretch and relax can be very beneficial. It can help improve our flexibility as long as we are consistent with it, helping reduce that post-workout tension, tight legs, tight back which can all be pretty nagging the day after or two days post-workout. Stretching can also be very therapeutic when it comes to mental clarity and help us feel a lot better.

Stretching Routine (15 seconds per side)

Advertising

Bonus: How to Start Working Out in the Morning

Sometimes morning workouts don’t feel good. This is totally normal if you aren’t used to waking up early in the morning. Movement is good at any time of the day especially if you only have time in the morning.

Keeping the same old sleep routine and expecting to feel different isn’t the answer. When you wake up in the morning, you want to feel ready to go and energized, not sleep deprived and hitting snooze.

Getting to bed hours earlier is very important. Ideally about 7-8 hours of solid sleep, this is not including the time it takes you to fall asleep. About 2 hours before bed, turning off all the lights, televisions and cellphones may just help you be able to fall asleep quicker.

If you want to be fitter and stay energized, simply make as little time as 30 minutes a day to workout!

More Workout Routines

Featured photo credit: Julia Ballew via unsplash.com

More by this author

Sergio Pedemonte

CEO and Certified Personal Trainer of Your House Fitness

lower body workout 10 Lower Body Workouts Anyone Can Try at Home 10 Best HIIT Workout Exercises to Burn Calories Fast 4-Week Weight Loss Exercise Plan to Shed Pounds Fast 30-Minute Morning Workout Routine for Maximum Fitness How to Build Endurance Fast and Enhance Stamina

Trending in Fitness

1 Kickstart Your Morning Workout With These 10 Simple Habits 2 10 Ways to Quickly Boost Your Workout Motivation 3 15 Strength Training Exercises Specifically for Runners 4 The Truth of Rapid Weight Loss: How to Actually Shed Pounds 5 10 Lower Body Workouts Anyone Can Try at Home

Read Next

Advertising
Advertising
Advertising

Last Updated on November 20, 2020

Kickstart Your Morning Workout With These 10 Simple Habits

Kickstart Your Morning Workout With These 10 Simple Habits

Benjamin Franklin said it like this: “Early to bed, early to rise, will make a man healthy, wealthy, and wise.” He knew from his own experiences and watching others that the ones who got up early were healthier and more successful. That’s why a morning workout can be so important.

One 2017 study found that:[1]

“after controlling for such factors as age, sex, smoking habits, and others…night owls, were found to have a 10 percent greater risk of dying from any cause compared to morning types.”

This is a great reason to tap into some morning motivation and get your morning workout done.

Circadian Rhythm for morning workout

    As you can see in the above graph, your blood pressure begins to rise between 6 and 7 in the morning[2]. That means this is a great time to get your body moving and your heart pumping, even if it’s just for 20 minutes of exercise in the morning. 

    Advertising

    Here are some tips on how to find the motivation for a morning workout.

    1. Remember Your Why

    It starts with remembering why you want to get up for a morning workout. If you don’t set a goal and establish your reasons for accomplishing a health and fitness goal, then you definitely won’t get up early.

    Getting up early isn’t easy. If it were, everyone would do it, right? Your goal for your health and fitness must be so strong, and the WHY behind it must be so powerful, that nothing will stop you from accomplishing that goal.

    2. Go to Bed Early

    If you want to get up early for a morning workout, it’s going to be important to get to bed earlier. Falling asleep at midnight and trying to get up at six just won’t work in your favor.

    This will likely be very difficult for a few days while you adjust your sleeping habits. However, as you get into an exercise routine in the morning, this will naturally make it easier to fall asleep earlier and faster at night.

    3. Make a Commitment

    I sometimes tell my Facebook community of my plans to work out, and we all keep each other motivated by posting our runs, our workouts, etc. This is a way to develop accountability. By publicly announcing your intentions, you increase your chances of actually carrying out your plans.

    Advertising

    Another way to do this is to find an accountability partner who has similar goals for morning workouts. You can check in with each other to make sure you’re sticking to your plans. If that doesn’t work, hire a personal trainer for a few weeks to get you started.  

    You can learn how to find a good accountability partner here.

    4. Find a Friend

    If you can find a friend that is motivated like you are, and you can hold each other accountable daily to working out, then you will accomplish your fitness goals. Many people prefer working out with friends to working out alone. Whether it’s a chat while hitting the treadmill at the gym, or having someone to spot you while weightlifting, working out with friends is sometimes just more enjoyable.

    Texting each other the night before with a simple statement is best. Don’t ask: “Are we still working out in the morning?” With this kind of question, if they were thinking about not working out, you just gave them an opt out.

    Make a statement instead: “Can’t wait to see you in the morning!” This implies that they will be there, and they will feel more obligated to show up.

    5. Treat Yourself

    We all have to treat ourselves every now and then. After a morning workout, plan to treat yourself with a colorful, healthy breakfast or a delicious morning smoothie. This will help you look forward to something and push through to the end of your workout.

    Advertising

    You can learn more on rewards and punishments here.

    6. Change your Mindset

    Many people throw away the idea of a morning workout by simply saying, “I’m not a morning person.”  Instead of using this excuse, decide to try to become a morning person by shifting your mindset.

    When you look into the benefits of waking up early and getting some exercise in before your day starts, you’ll feel more positive about your life overall.

    7. Plan Your Day

    You know you’re going to be busy. Try time blocking to plan all the things you need to do on a given day, and make sure you add in your morning workout[3]. If you have a plan laid out, you’ll be more likely to follow it and get done everything on your list done.

    Time blocking

      8. Reflect on How You’ll Feel After

      Starting a morning workout is hard, but visualizing how you’ll feel after can help you find motivation. Think about the extra energy you’ll have and how proud you’ll feel knowing that you were already so productive. No matter what you do the rest of the day, at least you squeezed in your exercise!

      Advertising

      For me, I live in an area where there are a lot of runners. When I am heading home in the evening or sitting out on the patio at one of my favorite restaurants, and I see the runners go by, it makes me feel so accomplished that I got mine in that morning and I can enjoy the evening.

      9. Lay out Your Workout Clothes

      Setting out your workout clothes the night before makes it impossible for you to start to run late because you couldn’t find something to wear. Tap into the determination you have before bed in order to convince your less-than-motivated morning self that you need to get up and get your morning workout in. When you wake up and see your outfit laid out next to you, it’ll push you to get up and get moving.

      10.  Set Multiple Alarms

      Many people miss their morning workout simply because they hit the snooze button so many times. In order to make this more difficult for yourself, set a series of alarms. That way, if you keep hitting snooze, you’ll have three or four alarms going off every ten minutes, which will be annoying enough to get you out of bed.

      Also, put one alarm at least a few feet from your bed so that you’re forced to get up to turn it off.

      Final Thoughts

      About three years ago I went from being the person that says I will never be an early riser to a person that loves to get the day started as soon as possible. Without the distractions that begin to come around 8 or 9 in the morning, you’ll find that you’re more productive and more likely to squeeze in that morning workout.

      Take some of the actions above and find the best morning workout routine to start your day and feel good.

      More Tips on Morning Exercises

      Featured photo credit: Tomasz Woźniak via unsplash.com

      Reference

      Read Next