This morning workout routine focuses on improving your flexibility, and strength and working out your whole body. To do this workout, you don’t need any equipment… but when doing – abdominal exercises, you can use a yoga mat if you want.
Except for one exercise, running. All the other exercises mentioned in this bodyweight workout routine need little space.
If you want to perform this workout at home or where you don’t have much space to run, do all the exercises and are interested in running… you can do a spot run.
I have also included some videos that will cover some advanced bodyweight exercises.
You might also want to read: 10 & 20-minute morning workout routine.
Directions for the workout
Here’s how you can adjust this workout according to your goal and need.
Not everyone go to the gym. Doing this workout 4-5 times a week can make you fit. And you don’t need to join the gym.
This workout will also serve those who go to the gym but want a workout routine for days when they can’t go to the gym.
Related: 10 Exercises you can do daily to stay fit.
If you don’t go to the gym
You need to do 2-3 sets of all the exercises in the list below.
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For better results complete one exercise then move to the next. After completing all the exercises take a short rest and replete two times more.
Or
You can do 3 sets of each exercise with 20 seconds gap between sets and then move to the next exercise.
If you need some direction regarding proper exercise form/posture, you can watch the YouTube videos included in this post.
Related: Should you use weight in your home workout.
If you go to the gym
This is a bodyweight workout routine but if you want you can modify it. You can use dumbbells in some of the exercises.
You can do one set of all the exercises in this list if you want to complete your morning workout routine within 10 minutes.
Or do 2-3 sets when you are not going to the gym.
As you are already working out… in the end section of this article, you will find some advanced bodyweight exercises. You can also include those in your workout routine.
Let’s get started.
Full Body, No Equipment Morning Workout Routine
Here is the list of exercises you need to do in the workout.
Exercises to do…
| Exercise | Reps | Set |
| Body-weight Squat | 10-12 | 3 |
| Plank Jacks | 10-12 | 2-3 |
| Run | 200-500m | 3 |
| Jumping Jacks | 10-12 | 3 |
| Lunges | 8-10 | 3 |
| Supermans for abs | 6-10 | 2 |
| Toe Touch Crunches Or Sit-ups | 15-20 | 2-3 |
Additionally, you can do some push-ups to gain muscle mass after completing these exercises. Check out this article to know how many push-ups to do.
Exercises Included in the workout
- Simple Body-weight Squat ( with an alternating leg kick. If you are just starting out and can’t do kick, then just do simple squats )
- Plank Jacks.
- Run 200 – 500 meters according to your stamina. If you don’t have a place to run then do a spot jogging ( it’s acting like running in the same place. ) or walk for five minutes.
- Jumping Jacks
- Lunges
- Supermans for abs
- Toe Touch Crunches Or sit-ups.
Bodyweight Exercise Videos
Stretching And Metabolism Booster Workout Video
Advanced bodyweight exercises to build stamina
This workout only takes about 20 minutes. So, you can also use it as your morning bodyweight workout routine.
Tips for having a better morning workout
- Sleep early. Six to seven hours of sleep is a must.
- Before sleeping, choose your workout gear. (It will save your time )
- In the morning, everyone feels a little bit sleepy, so you can have your coffee or green tea.
- Warm up before your workout
This article explains in detail- Best way to prepare for a morning workout
For better results, perform this bodyweight workout plan 4-5 times a week.
To get fit, exercise is important, but it’s also important to eat clean and fresh.
According to your stamina, choose your reps. Anything between 10 to 20 can give you a surprising result.
Read next: Morning pushup routine.
