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.
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
| Exercise | Reps/ Duration | sets | Rest |
|---|---|---|---|
| Spot jogging | 40 – 60 seconds | 1 | No rest |
| Planks | 30 seconds | 2 | 10-20 seconds |
| Pushups | 15-20 or until failure | 2 | 20 seconds |
| Lunges | 30 | 1 | 20 seconds |
| Body weight squats | 30 | 2 | 10-20 seconds |
| Burpees | 15 | 1 | 20 seconds |
| Dips | 10 | 2 | 10-15 seconds |
| Mountain climbers | 30-40 seconds | 1 | 20 seconds |
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.
| Exercise | Reps/ Duration | Sets | Rest between sets |
|---|---|---|---|
| Spot jogging / high knees | 40 seconds | 1-2 | 10-15 seconds |
| Pushups | 15-20 or until failure | 3 | 10-20 seconds |
| Decline pushups | 10-20 or until failure | 2 | 10-20 seconds |
| Squats | 30 | 2-3 | 20 seconds |
| Jump squats | 20-25 | 2 | 10-20 seconds |
| Lunges | 10-15 | 2 | 20 seconds |
| Bicep curls | 10-14 | 3 | 20 seconds |
| Dumbell shoulder press | 8-12 | 2-3 | 20 seconds |
| Planks | 30 seconds | 2 | 10 seconds |
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.
| Exercise | Reps/ duration | Sets | Rest in between sets |
|---|---|---|---|
| Spot jogging | 40 seconds | 1-2 | 10 – 15 seconds |
| Pushups | 15-25 or until failure | 2 | 20 seconds |
| Incline pushups | 20 or until failure | 2 | 20 seconds |
| Decline pushups | 10-15 or until failure | 2 | 20 seconds |
| Dumbell squats | 15-20 | 3 | 20 seconds |
| Bicep curls with dumbells | 10-14 | 3 | 20 seconds |
| Dumbell shoulder press | 8-12 | 2-3 | 20 seconds |
| Dips | 10-15 | 2 | 20 seconds |
| Burpees | 10-15 | 2 | 20 seconds |
| Single hand tricep extension | 8-12 | 2-3 | 20 seconds |
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?
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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