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Matey Lifestyle

Morning Workout Routine To Uplift Your Full Body Fitness

Md Mamoon Moulavi by Md Mamoon Moulavi
September 7, 2022
in Health And Fitness
morning workout routine. 10 minute morning workout routine
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When it comes to exercising in the morning, only a handful of people show up for their daily morning workouts. But there are many benefits of exercising in the morning – no matter when you workout in the morning. Whether you are exercising in the morning before breakfast or after breakfast you will get most of the benefits of exercising in the morning.

Exercising in the morning becomes much easier when you follow a morning workout routine. Because when you know exactly what exercises you will do in your morning workout you feel relieved and it helps you to have a great workout session.

In this post, you will find 2-morning workout routine. The first workout routine is 10 minutes long and the second workout routine is 20 minutes long.

In the first-morning workout routine, all the exercises are bodyweight exercises. So, you can do this workout anywhere.

Where in the second-morning workout routine you can use a pair of dumbbells to do some of the exercises.

Let’s begin.

Jump to section
  • Morning workout routine
  • Muscle building workout routine
  • Is it good to workout early in the morning?
  • Are 10 minutes morning workouts effective?
  • How long should a morning workout be
  • Conclusion
  • FAQs about morning workout routine

Morning workout routine (time adjustable)

These morning workout routines are time adjustable. So if you prefer to workout a little bit longer then you can simply increase the number of sets of each exercise which will extend the time it takes to complete the workout.

The first workout routine consists of body weight exercises and doesn’t require any equipment. This is a short workout routine and can be completed within 10 minutes.

10 minutes morning workout routine

ExerciseReps/ DurationsetsRest
Spot jogging40 – 60 seconds1No rest
Planks30 seconds210-20 seconds
Pushups15-20 or until failure220 seconds
Lunges30120 seconds
Body weight squats30210-20 seconds
Burpees15120 seconds
Dips10210-15 seconds
Mountain climbers30-40 seconds120 seconds
10-minute morning workout routine

NOTE: YouTube video tutorials on how to do these exercises can be found in this playlist. You can simply save the playlist and watch them before you want to workout or when you have some free time.

Spot jogging

For every workout, it’s important that you warm up properly to increase your performance and avoid any workout injuries. To start this workout first do spot jogging or high knee-ups for 40 – 60 seconds. This will help you to warm up your body then we will move towards the next exercises.

Planks

After finishing spot jogging you should immediately move to do planks without taking any rest. You should do 2 sets of planks for 30 seconds. So in each set, you should be in plank position for 30 seconds.

In between two plank sets you can take rest for 10-20 seconds.

Pushups

The third exercise in this 10-minute morning workout routine is pushups. Doing pushups in your morning workout is a great way to build your upper body. As pushups targets major muscle groups in your upper body you can shape your upper body just by doing pushups.

You have to do 2 sets of pushups. In your first pushup set, you should do 15-20 pushups. And in your second pushup set, you should do pushups until failure.

In between two pushup sets you should take 20-second rest.

Related: Morning pushup routine.

Lunges

After doing pushups you should move on to your next exercise without taking any rest. You should do one set of lunges. You need to do 30 lunges.

Body weight squats

After doing lunges you should take 20 seconds to rest then start doing bodyweight squats. You have to do 60 bodyweight squats. You can do the 60 squats all at once if you can.

Or do those 60 squats over 2 sets. You can do 30 squats in each set or do 40 squats in your first set and 20 squats in your second set.

Burpees

Burpees are good for working out your whole body. You should do 15 burpees in this morning workout routine.

Dips

After doing burpees you should take 20 seconds rest then start doing dips or tricep dips.

You can use your bedframe or 2 chairs to do the dips.

You have to do 20 dips. You can do these 20 dips over 2 sets so you need to do 10 dips in each set. And take 10-second rest after every set.

Mountain climbers

The last exercise to finish your morning workout is mountain climbers. You should do this exercise for 30-40 seconds. And you need to do one set of mountain climbers.

20 minutes morning workout routine

This 20-minute morning workout routine is a modified version of the first workout routine. In this workout routine, you will find some new exercises and also changes in reparations and sets.

This 20-minute workout is good for building strength, muscle and shaping your whole body.

ExerciseReps/ DurationSetsRest between sets
Spot jogging / high knees40 seconds1-210-15 seconds
Pushups15-20 or until failure310-20 seconds
Decline pushups10-20 or until failure210-20 seconds
Squats302-320 seconds
Jump squats20-25210-20 seconds
Lunges10-15220 seconds
Bicep curls10-14320 seconds
Dumbell shoulder press8-122-320 seconds
Planks30 seconds210 seconds
20 minute morning workout routine

Morning workout routine to build muscle at home

Here’s a sample morning workout routine that focuses on building your muscle at home. In this workout routine, most exercises are bodyweight exercises. But additionally, you can use a pair of dumbbells for some of the exercises mentioned in this list.

When you follow this workout routine you need to follow the workouts as it is for 45 days straight. After 45 days you can add some new exercises to the list to make this workout challenging for your body.

After modifying the workout you should again follow that workout routine for 45 days. Because to get good muscle-building results it takes approx 84-90 days. You can read the article – How long does it take to build noticeable muscle at home to further explore this topic.

ExerciseReps/ durationSetsRest in between sets
Spot jogging40 seconds1-210 – 15 seconds
Pushups15-25 or until failure220 seconds
Incline pushups20 or until failure220 seconds
Decline pushups10-15 or until failure220 seconds
Dumbell squats15-20320 seconds
Bicep curls with dumbells10-14320 seconds
Dumbell shoulder press8-122-320 seconds
Dips10-15220 seconds
Burpees10-15220 seconds
Single hand tricep extension8-122-320 seconds
Muscle building morning workout routine

Is it good to workout early in the morning?

Doing exercise is good for your body and overall health no matter at which time you workout. Morning is one of the best times to workout.

When you workout in the morning it helps you to build your body. Also, there are many benefits of working out early in the morning.

  • An early morning workout helps you to increase your metabolism rate after your night’s sleep. Thus it can help you to burn your unused calories and is good for reducing body fat.
  • Exercising in the morning will helps you to stay energetic throughout the day.
  • When you exercise in the morning you can feel relaxed afterwards knowing that you have already completed your workouts.
  • A morning workout helps you to workout more often. Where if you want to workout during evening hours you can miss a workout if you have a busy day.

Are 10 minutes morning workouts effective?

running in the morning

10-minute morning workouts are effective to maintain your overall body fitness and improve your health conditions. However, if you want to build muscle or lose body fat then you have to workout for some more minutes.

A 10-minute workout can help you to build muscle over time and lose body fat but you should not expect to see fast results.

Also to see good results from a 10-minute workout you have to also maintain a healthy diet and live a physically active lifestyle.

How long should a morning workout be

How long you should workout in the morning will depend on your fitness goals and how many exercises you want to do in your morning workout session. But in general, you can have a short morning workout of a duration of 25-30 minutes. Or you can have a full workout session of 45 -60 minutes.

One workout session of 45 -60 minutes is more than enough for the day.

For most people, the perfect morning workout time is around 30 minutes.

To find out the optimum time for a morning workout – you have to try exercising for different durations. After trying different workout duration you can choose the workout time that matches your energy level.

In general, you can workout in the morning for 30-40 minutes which will give you good results for muscle building as well as for losing body fat.

Conclusion

In this morning workout routine, you have read about three different workout routines. If you want to workout for a short duration then you can follow the first workout routine. You can complete the first workout routine within 10 minutes.

The second-morning workout routine can be completed within 20 minutes.

You can also modify these workouts to adjust for different days. You can remove one or two exercises if you want to reduce the workout time or add a few more exercises to increase the overall workout time.

Or to increase the workout session duration you can simply increase the number of sets for some of the exercises.

FAQs about morning workout routine

What is the best exercise for the morning?

The best exercises to do in the morning can be any type of bodyweight workout. You can do lunges, planks, spot jogging, pushups and squats.

Is it OK to workout right after waking up?

Yes, it’s ok to workout right after waking up. But to avoid workout injuries it’s recommended that you take a few minutes after waking up to remove your sleepiness. When you want to workout right after waking up you should also warm up properly. This will help you to remove your sleepiness and increase your workout performance.

How can I activate my body in the morning?

To activate your body in the morning you should first drink one glass of water and start walking for some minutes. After 1-2 minutes of walking, you can start activating your body by doing simple body stretches. After stretching you can do some bodyweight exercises like pushups, squats and lunges to activate your body in the morning.

What should you eat after morning workout?

After working out in the morning you can have oatmeal, fruit smoothies, 2 slices of bread with jam or peanut butter, boiled eggs etc.

Is it good to workout in the morning on an empty stomach?

Yes, you can workout in the morning on an empty stomach. But if you have health conditions like diabetes then you shouldn’t workout on an empty stomach. For most people, it’s safe to workout in the morning on an empty stomach.

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Tags: beginner friendly morning exercisefull body morning workoutmorning exercisemorning workoutmorning workout routineworkout routine
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Md Mamoon Moulavi

Md Mamoon Moulavi

As a fitness enthusiast, I like to read about workouts and everything related to healthy living. From my teenage years, I was passionate about knowing - healthy lifestyle and fitness closely. So now, here I write about things I read and practice in my everyday life.

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Becoming a morning workout person is not hard when you develop a habit of exercising in the morning. When you are first starting to exercise in the morning, you will struggle a little bit but if you give some effort you can become a morning workout person within a few weeks. With proper planning and system in place, it will become easier for you to workout in the morning. You need to fix a few things if you want to become a morning workout person. Read on if you want to change your habits and make morning workouts a daily habit. This is how you become a morning workout person To become a morning workout person, first, you need to have a fixed time for three things - your sleeping time, wake-up time and your workout. Having a fixed time for these three things will help you make working out in the morning a daily habit. And when you get used to exercising in the morning - you will automatically do your workouts with minimum effort. For some people, it's hard to wake up early in the morning for a morning workout. But the real thing is you don’t need to wake up early when you are just starting. When you are first starting to build morning workout as a daily habit - you need to keep things easy and simple. First, you need to make sure you are getting enough sleep. Then you need to form a habit of waking up at a fixed time. Then you need to get used to doing some exercises in the morning that you can do without putting in much effort. If you do these for a few days - exercising in the morning will become normal for you. It’s said that habits are formed after daily repetition of 22-24 days. So, you need to commit yourself to exercise in the morning for 24 days. If you manage to exercise in the morning for 45 days straight, you will see exercising in the morning become your new daily habit. Tips to wake up in the morning for your morning workout Many people find it hard to wake up in the morning and workout. Because generally, they do one or two mistakes. First, they want to wake up very early in the morning than they usually do. And second, they try to do a workout that requires a lot of energy. When you are first starting you need to start small and build up from there. Here are a few tips if you want to do things the right way and become a morning workout person: You need to make lifestyle changes After having a proper amount of sleep, you can easily wake up in the morning without feeling sleepy. So, first, you need to commit to going to bed at a fixed time. If you use social media or watch tv before you sleep - you are exposing your eyes to blue lights. Exposing yourself to blue lights from your phones and tv can make it harder for you to sleep early. Also, it will take you longer to fall asleep. So, you need to make sure that 40-60 minutes before you go to sleep, you use minimum amount of phone and tv. If you find it hard to fall asleep, you can do a relaxing activity for 10-15 minutes before you go to sleep. This can simply be reading a few pages from an actual physical book or meditation for 10-15 minutes. If you want to wake up at 7- 7.30 am - you should go to bed at around 10.30 -11 pm. It’s necessary to sleep for 7 - 7.5 hours if you want to wake up in the morning without feeling sleepy. Get things ready at night After waking up you should do two things before you get to workout- use the washroom and drink your tea/coffee. You should prepare your post-workout meal and get your workout gears ready the night before. Exercise at home If you already go to the gym in the morning, then you can workout at the gym. Or it’s even better that you switch to home workouts for some days. Because after waking up in the morning if you exercise at home - you will save the commute time, plus it will require minimum effort to complete a morning workout. Doing bodyweight workouts at home will help you cut the session time by deducting the commute time and it's easy to do. You can do these exercises in the morning. When you are just starting to workout in the morning, it's best to limit your workout session to 15-20 minutes. Doing simple and easy-to-do exercises is essential if you want to form a habit of exercising in the morning. How to form a habit of working out in the morning When you decide to become a morning workout person - you are already pushing yourself to wake up at a fixed time and do your morning workout. Thus you are already using your willpower. So, to form a habit of working out in the morning, you must exercise for less amount of time until it becomes your daily habit. For the first 22 days, make a goal to do bodyweight exercises for 15-20 minutes. After 45 days - when you build morning workout as your daily habit, you can switch to a workout of longer duration or a gym workout. To form a habit of exercising in the morning - you should aim to workout 5-6 days. Doing a gym workout can require you to rest in between two workout days. That's why doing 5-6 bodyweight exercises for 1-1.5 minutes will help you build it as a daily habit. And doing bodyweight exercises for 15-20 minutes doesn't require rest days in between. You can do simple exercises like - spot jogging, lunges, bodyweight squats, jumping jacks, planks etc. Read this post if you want to know more about the exercises you should do in your morning workout. Be a morning workout person in 7 simple steps: Follow these seven steps if you want to become a morning workout person: First, you want to expose yourself less to blue lights at night. It will help you to fall asleep faster. Before you sleep - for 10-15 minutes - do meditation, write a journal or read a physical book. Get everything ready that you will need to workout in the morning. Sleep at a fixed time so that you can have 7-7.5 hours of good sleep. Have a desire to build exercising in the morning as a daily habit and remind yourself at night. Wake up and use the washroom to freshen up and have your morning tea/coffee to remove any sleepiness if you have any. Start an easy-to-do workout at home or at the gym for 15-20 minutes 5-6 days so that you develop exercising in the morning as a daily habit. Quick tips to become a morning workout person Here are some quick tips that will make it easy for you to become a morning workout person: Place your alarm across the room: If you keep your alarm close to your bed then in the morning you will press the snooze button and wake up late. Waking up late can hinder your morning workout. When you keep your alarm clock or phone within a walking distance, you are much more likely to wake up quickly. Set multiple alarms: You may feel like one alarm is good. But if you don’t have a habit of waking up between 7-8 am then it's a good idea to set multiple alarms in the morning. Waking up before 8 am will help you to complete your workout before 9 am. Prepare your breakfast at night: After the workout, you will feel hungry. And if you have less time in hand in the morning then you might struggle to prepare your breakfast. To make it easy - you can prepare your breakfast at night. Or you can eat something like oatmeal in the morning which is quick to prepare. Have some caffeine: To make sure you are not going to the bed again once you wake up. Drink some water then have your coffee or tea to remove any sleepiness. Conclusion To become a morning workout person - you need to build exercising in the morning a daily habit. Building morning exercise as a habit gets easier if you wake up and sleep at a fixed time. In the morning, keep things simple. After you wake up have your morning tea/coffee then exercise. 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