I’ve been off my morning workout game for a while now. Where I once bolted out of bed, ready and energized for a 6 a.m. barre class, I now face a daily battle with my alarm clock. It’s a scene many others experience—puttering downstairs and relying on your (blessed) coffee to wake you up. I won’t lie: compared to my previous morning person status, the grogginess and slow start to my day are less than ideal. And because there’s something so gratifying about getting your fitness in first thing, I found the very best morning workouts to kickstart your day.
I want to be clear: you don’t have to be a morning person to establish healthy routines. The AM hours aren’t for everyone. Depending on our sleep chronotypes, some of us perform best in the morning while others feel the most energized later on. Before convincing yourself a morning workout is a must, do a little digging and reflection (journaling can help) to better understand what you need and what realistically fits into your day.
If you’re a mom and can’t get a minute to yourself before the kids head to school, squeeze something in during lunch. Or maybe you’re booked around the clock and look forward to your precious evening hour at the gym. But if a morning workout is calling, read on. These are the very best workouts for building strength, getting energized, and connecting with your body and mind before heading into the day.
Featured image by Riley Blanks Reed.
The Benefits of a Morning Workout
That 30-minute workout you did in the morning will have a different impact later in the day. Taking into account everything from metabolism to mood to your energy, when you work out matters. While common reasoning might suggest that working out in the evening will tire you out before bed, it’s in fact the AM exercisers who experience this benefit. Studies have found that working out in the morning can result in deeper sleep with fewer disruptions throughout the night. To max out the benefits, try exercising outside. Exposure to natural light first thing can help regulate your circadian rhythm and help you produce more melatonin at night.
Beyond better sleep and boosted energy, the benefits of a morning workout include:
- Improved mood
- Increased focus
- Blood sugar regulation
Anecdotally, I personally find that if my motivation to work out is lacking, it’ll only continue to decrease throughout the day (just as the excuses simultaneously pile up). Want to ensure you get that workout in? Make it happen in the morning.
10-Minute Morning Workouts
Mobility Yoga Workout — Well + Good
Equipment: Yoga mat
While improving your mobility isn’t as sexy as, say—six-pack abs or a toned upper body, prioritizing it is a key element of promoting longevity. This is a great workout if you’re short on time and still looking to warm up your body before taking on the day. It’s a juicy, heart-opening flow that has you moving through postures including Downward Dog, Cobra, Child’s Pose, and more.
10-Minute Morning Yoga — Yoga With Adriene
Equipment: Yoga Mat
Adriene Mishler is a favorite around here for her intention-driven routines and mindset. A darling of the online yoga world, millions have flocked to Adriene for years for her calming voice and accessible routines. This morning yoga workout is specifically designed to help you bridge the gap between sleep and the start of your day. It’s not just a lovely stretch for your body, but an invitation to step into your morning with alignment and clarity.
10-Minute Resistance Band Booty Workout — Livestrong Women
Equipment: Yoga Mat, Resistance Band
I love a good resistance band workout. The prop is not only unbelievably effective at engaging your muscles, but it also puts less impact on your joints (i.e., less chance of injury). And though this is seat-specific workout, using resistance bands activates your core as your body works to maintain balance throughout the posture. With burpees, side squats, and glute bridges trust me—you’ll be feeling this.
15-Minute Morning Workouts
15-Minute Good Morning Workout — @MadFit
Equipment: Yoga Mat
Low-impact, low-intensity workouts are great to get the blood flowing first thing without putting too much strain on your body. Featuring different Pilates postures and moments of stretch, this quick workout is a go-to if you’re looking to establish a stronger mind-body connection before you start the day.
15-Minute barre3 Signature Workout with Allison — barre3
Equipment: Yoga Mat
Barre3 is my go-to workout, and I’ll shout my praises until I’m blue in the face. This low-impact routine combines strength conditioning, cardio, and mindfulness for a super efficient, full-body workout that actually feels good. If you’re looking for modifications, keep your eye on the gal in the back. She’ll provide you with the direction you need to ensure you’re getting the best workout.
15-Minute Low-Impact Lower Body Cardio — Pvolve
Equipment: Gliders or paper plates
PSA: You don’t have to go for a run or spend an hour in the cycle studio for effective cardio. With squats, lunges, and mountain climbers, this workout will get your heart rate up in no time. You might be surprised by how slowly some of the postures go, but if you’ve ever held a plank for more than 30 seconds, you’ll know you don’t have to move at all to get a good sweat. My other favorite part of this workout? The instructor provides clear verbal and visual guides to ensure your technique is top-notch.
20-Minute Morning Workouts
20-Minute Full-Body Pilates HIIT Workout
Equipment: Yoga Mat
This is a fun fusion workout if you like routines that mix it up. It starts with a slow, yoga-inspired warm-up and progresses to Pilates postures designed to lengthen the body and challenge your core. While the postures will challenge you in subtle ways, there’s adequate time for rest in between exercises, making it a great workout for beginners or anyone just getting back into their routine.
20-Minute Low-Impact Full-Body Workout — @growwithjo
Equipment: Yoga Mat
The smile on her face is proof enough: this is a feel-good, mood-boosting workout. To set the tone for your day, get pumped up with a vibey, beat-driven playlist and moves that feel intuitive and good in your body. Expect to get sweaty, because though the exercises are simple, you do not stop moving the entire 20 minutes.
20-Minute Full-Body Barre Workout — Well + Good
Equipment: Yoga Mat
Barre workouts are designed to challenge the body through tiny, targeted movements. Expect to work your glutes, core, and lower body with kick-backs, bicycle crunches, and squats aplenty. You’ll feel balanced and energized once the 20 minutes are up. There’s also ample time given for stretching at the end to ensure you have the space to cool down and recover.
30-Minute Morning Workouts
30-Minute Full Body Pilates Workout for Strength and Flexibility — Isa-Welly
Equipment: Yoga Mat
If you want to ease into your day feeling loose in your body and energized all over, press play. Of all the instructors in this roundup, Isa-Welly’s my favorite. Her voice is soothing and her cues help you get deeper into the postures and experience greater alignment in your body. The music is chill, creating a rejuvenating space for you to start the day strong.
30-Minute Total-Body HIIT Workout With Natalie White — PopSugar Fitness
Equipment: Yoga Mat
PopSugar Fitness is a treasure trove for all kinds of workouts—setting you up for success no matter how you’re feeling. For those who crave a little more intensity in the morning, this HIIT workout features moves that target your entire body, with particular focus on your arms and core. Expect planks, reverse lunges, burpees and more. Fitness trainer Natalie White is joined by Madisyn Sloane Maniff and Luisa Fonseca who each show modifications so you can make the workout your own. It’s totally customizable, helping you wrap up this sweaty workout feeling confident and energized.
30-Minute Mood Boost and Anxiety Release Cardio Workout — @growwithjo
Equipment: None
If you’re in need of a major mood boost, this is the workout for you. @growwithjo brings her usual high-vibe energy to this 30-minute cardio workout. Much of the workout keeps you moving and on your feet, but the heart-pumping postures are strategically spliced with squat holds and stretching, helping you activate your muscles and leave the workout feeling totally refreshed.
