Do you wake up every morning feeling sluggish and unmotivated? Many factors can contribute to this feeling, from lack of sleep to poor diet. However, one effective way to combat morning lethargy is by incorporating a simple exercise routine into your morning routine. Not only will it boost your energy levels, but it also has numerous health benefits.
We understand that starting a new exercise routine can be difficult, especially for beginners. That’s why today, we will talk about a morning exercise routine specifically designed for beginners to do at home. This routine is simple, effective, and can be completed in just 20 minutes.
Related Reading: How to Start Exercising for the First Time
Why Exercise in the Morning?
Exercising in the morning has numerous advantages, such as:
- Boosting Energy Levels: Starting your day with exercise can help you feel more energized and productive throughout the day. Exercise increases blood flow and oxygen to the brain, making you feel more alert and focused.
- Improving Mood: Exercise releases endorphins, also known as “happy hormones,” which can improve mood and reduce stress and anxiety.
- Setting a Healthy Tone for the Day: By exercising in the morning, you are starting your day with a healthy habit, setting a positive tone for the rest of your day. This can also help you make healthier choices throughout the day.
- Better Sleep: Research has shown that exercising in the morning can improve sleep quality, helping you feel more rested and refreshed.
Now that we know the benefits of exercising in the morning, let’s talk about the routine.
Morning Exercise Routine for Beginners at Home
The following routine is designed for beginners and can be completed in just 20 minutes. It includes a mix of cardio and strength exercises, providing a full-body workout.
Warm-up (5 minutes)
Before starting any exercise routine, it is essential to warm up your muscles to prevent injury and prepare them for the upcoming workout. Here are a few easy warm-up exercises you can try at home:
- March in Place: Stand with your feet shoulder-width apart and march in place for 1 minute, lifting your knees as high as possible. This will get your heart rate up and warm up your legs.
- Arm Circles: Extend your arms out to the side and make circles in a forward motion for 30 seconds. Then, switch to making circles in a backward motion for another 30 seconds. You’ll feel your shoulders and upper back warm up.
- Jumping Jacks: Complete 1 minute of jumping jacks to get your heart rate up and warm up your whole body.
- Torso Twists: Stand with your feet shoulder-width apart and twist your torso from side to side for 1 minute. This will warm up your core and back muscles.
May Like: Why Warm Up is Necessary Before Exercise
Cardio (10 minutes)
For the next 10 minutes, we will focus on cardio exercises to get our heart rates up and burn some calories. You can choose any cardio exercise that you enjoy, such as jogging in place, jumping rope, or dancing. Here are a few examples:
- High Knees: This is a great exercise to get your heart rate up and engage your leg muscles. You can do this exercise by standing in place and lifting your knees as high as possible for 1 minute. If you want a challenge, add in arm movements as well.
- Jumping Squats: This exercise will not only get your heart rate up but also target your leg muscles. Start with your feet shoulder-width apart, squat down, and then jump up as high as possible. You can complete 10-12 repetitions in one minute.
- Mountain Climbers: To engage your core and get some cardio in, try mountain climbers. Start in a high plank position, bring one knee towards your chest, and then switch legs in a running motion.
Do each of these exercises for 1 minute, taking breaks if needed. Remember to listen to your body and adjust the intensity as necessary.
Strength Training (5 minutes)
Strength training is essential for building muscle mass and improving overall strength and stability. For this section, you will need a set of dumbbells or any household items that can act as weights. Here are a few strength exercises you can try:
- Squats: Hold a dumbbell in each hand, stand with your feet shoulder-width apart, and squat down as if sitting in a chair. For best results, aim to complete 10-12 repetitions in one minute.
- Push-ups: Start in a high plank position, keep your core engaged, and lower yourself down towards the ground. Complete as many repetitions as you can in one minute, taking breaks if needed.
- Bicep Curls: For this exercise, hold a dumbbell in each hand and let your arms hang by your side. Curl one arm up towards your shoulder, then lower it back down, and repeat with the other arm. Aim for 10-12 repetitions in one minute.
Cool Down (5 minutes)
After completing the cardio and strength exercises, it is essential to cool down your muscles to prevent soreness and injury.
First, take a few minutes to walk around and let your heart rate come down. Then, try these cool-down stretches:
- Hamstring Stretch: Sit on the ground with one leg extended straight and bend the other leg towards your body. Then, reach towards your toes and hold for 30 seconds on each side.
- Child’s Pose: Sit on your heels, stretch your arms out in front of you, and lower your head towards the ground. Hold this pose for 30 seconds to stretch your back and shoulders.
- Tricep Stretch: Raise one arm above your head, bend your elbow, and use the other hand to gently pull your elbow towards the back of your head. Hold the position for 30 seconds, then switch to the other arm.
By following this 20-minute morning exercise routine, you will start your day feeling energized and focused. Remember to stay hydrated during and after your workout and listen to your body’s needs.
Must Read: Most Common Exercise Mistakes and How to Avoid Them
Some Useful Tips for a Successful Morning Exercise Routine
Here are a few tips to help you make the most out of your morning exercise routine:
- Set a Consistent Wake-Up Time: Try to wake up at the same time every day to establish a routine and make it easier to stick to your morning workout.
- Prepare Your Workout Clothes the Night Before: Having your workout clothes ready will save you time and make it easier to get started in the morning.
- Start Slow and Increase Intensity Over Time: If you’re new to exercising, it’s essential to start slow and gradually increase the intensity of your workouts. This will help prevent injury and make it easier to stick with your routine.
- Find an Accountability Partner: Having a workout buddy or an accountability partner can help you stay motivated and committed to your morning exercise routine.
- Mix it Up: To prevent boredom, try different exercises and routines to keep your morning workouts exciting.
- Listen To Your Body: If you feel tired or sore, it’s okay to take a break from your morning exercise routine. If needed, adjust the intensity or duration of your workout to accommodate your body’s needs.
- Stay Hydrated: Make sure to drink water before, during, and after your workout to stay hydrated and keep your energy up.
- Celebrate Your Progress: Be proud of yourself for committing to a morning exercise routine and celebrate your progress, no matter how small. This will help you stay motivated and make it easier to stick with your routine in the long run.
Final Thoughts
Starting your day with a morning exercise routine can have numerous benefits for both your physical and mental health. If you have a busy schedule, try to dedicate at least 20 minutes every morning for some form of physical activity. You’ll be amazed at how energized and focused you will feel throughout the day. If you’re just starting with exercise, take it slow and focus on consistency.
Frequently Asked Questions
Can I do my morning exercise routine on an empty stomach?
It is generally recommended to have a light snack before exercising, but it ultimately depends on your body and preferences. If you feel comfortable, you can do your workout on an empty stomach. But water intake is crucial to staying hydrated during your workout, so be sure to drink plenty of water.
Can I do a different workout every day, or should I stick to the same routine?
It’s best to mix it up and try different exercises to prevent boredom and target different muscle groups. However, having a consistent routine can also be beneficial as it helps establish a habit and track progress. Finding a balance between variety and consistency is key.
How soon after waking up should I start my morning exercise routine?
It’s best to give your body some time to wake up before starting your workout, so aim for 20-30 minutes after waking up. This will also give you time to hydrate and have a light snack if needed.
What if I don’t have time for a 20-minute workout every morning?
Even 10 minutes of physical activity can have significant benefits. If you’re short on time, try to incorporate small bursts of exercise throughout your day, such as taking the stairs instead of the elevator or going for a brisk walk during your lunch break.
Can I do my morning exercise routine in the evening instead?
While any physical activity is beneficial, doing it in the morning has unique advantages for your mood and energy levels throughout the day. If it’s not possible to do a morning workout, aim for at least 30 minutes of exercise in the evening.
Read More: 5 Easy Home Workouts for Beginners
