Easy Home Morning Exercise Routine for a Healthy Day
If so, an effective morning workout at home can be the perfect way to start your day off healthy.
If you’re wondering, “How can I work out in the morning at home?”, we’ve got you covered.
We’ve created an easy 10-minute morning workout to do at home so you can get your blood pumping, and your energy levels up, and help set a positive mental outlook for the day ahead.
What Workout Should I Do Early in the Morning?
Our list of the best morning exercises starts with some warm-up moves to wake you up and get you going. From there, we add in some higher-intensity moves that help kick-start your day.
Each move takes roughly one minute to complete. 10 moves and 10 minutes is all it takes to start your day off right.
The best part? All of these moves can be done right in your living room with zero equipment and minimal space. Here’s our simple morning workout routine to follow.
1. Cat Camel Stretch
First, you’ll want to warm up. The cat camel pose is a dynamic stretch that is great for warming up the spine, core, and neck muscles.
How to do the cat camel stretch:
- Kneel on all fours
- Round your back to drop your chin toward your chest
- Hold for one or two counts
- Arch your back to bring yourself into a ‘cat-like’ position with your gaze toward the ceiling
- Hold for one or two counts before moving back into the ‘camel’ position
- Repeat for a total of one minute
2. Balancing Table Pose
Warm up your muscles with this classic yoga pose that challenges your balance and concentration.
How to do a balancing table pose:
- Get down on all fours
- Keep your back flat while looking down between your palms
- Exhale as you raise your right leg and left arm at the same time, holding them both parallel to the floor
- Hold for one or two counts before inhaling and slowly lowering your left arm and right leg back to the starting position
- Repeat with your right arm and left leg
- Continue alternating sides for one minute
3. Side Plank
Side planks strengthen the deep core muscles and challenge balance, making them a great exercise for both the mind and body.
To do a side plank:
- Get in a plank position, with arms directly under your shoulders and a straight back
- Slowly turn onto your left side as you lift your right hand in the air and stack your right foot on top of your left, keeping your core strong and hips high
- Hold for 30 seconds
- Roll back to the starting position before moving onto the other side to repeat, holding for 30 seconds
To modify this move, start by lying face down on the floor. Turn onto your left side with your legs extended and hips on the ground and feet stacked on top of one another. Use your left elbow, under your shoulder, to steady yourself as you push through to prop your hips, knees, and torso up. Hold for 30 seconds and repeat on the other side.
If you are looking for a morning exercise that will challenge your entire body, add push-ups to your workout routine. Push-ups are a full-body exercise but they are especially effective for toning the upper back and chest muscles.
To do push-ups:
- Get into plank position and keep your core engaged (you’ll want your arms wider than a typical plank position)
- Look at the floor between your hands as you bend your arms to slowly lower your chest toward the floor in a controlled motion
- Exhale as you press through your arms to bring your body back up to the starting position
- Repeat for one minute (if needed, you can modify push-ups and make them easier — but still effective — by performing them with your knees down rather than from a plank position)
Related reading: 10 Simple Everyday Exercises
Lunges are a serious leg toner and a great way to improve your balance.
To do lunges:
- Stand upright with feet shoulder-width apart
- Take a large step forward with your left leg as you flex your knees and lower your hips
- Descend slowly and with control, allowing your left leg to bend as your right knee lowers toward the ground and hovers
- Keep your chest and head upright and core engaged and do not allow your left knee to go past your toes
- Drive through your left heel to extend both knees and raise yourself back to the starting position
Repeat on the right side
Alternate sides for a total of one minute
Squats are another effective leg exercise that can be done with no equipment and minimal space.
To do a squat:
- Stand with feet shoulder-width apart and arms raised in front of you
- Flex your hips and knees as your lower yourself down as if you are sitting in a chair
- Keep your chest and head up and core engaged and do not allow your toes to go past your knees
- Sink into your imaginary ‘chair’ and hold for one count
- Push through your legs and heels to raise yourself back to the starting position
- Repeat for one minute
7. Jumping Jacks
Jumping jacks are the perfect morning exercise for waking up and getting your blood flowing. They also strengthen the hamstrings, calves, and quadriceps.
How to do jumping jacks:
- Stand straight with feet together
- Spread out your arms and legs as you jump up and land with arms above your head and feet spread out wide
- Jump up to return to your initial position
- Repeat for one minute
8. Calf Raises
Calf raises are another perfect morning exercise to add to your routine.
How to do calf raises:
- Stand on the floor (or a raised surface for more of a challenge) with feet about shoulder width apart
- Rise onto your toes so your heels are higher than the balls of your feet
- Hold for a count or two before lowering to the starting position
- Repeat for one minute
9. Mountain Climbers
Mountain climbers, or running planks, provide an excellent mix of cardio and strength training. This intense yet low-impact move is great for toning the chest muscles, core, quads, shoulders, and triceps.
How to do mountain climbers:
- Get into a plank position with a flat back, engaged core, and hands shoulder-width apart (be sure to keep your weight evenly distributed between your hands and toes)
- Pull your left knee toward your chest as far as possible
- Return your left leg to starting position before quickly completing the motion with your right leg
- Continue quickly pulling opposite knees to your chest, as if you are running in the plank position
- Continue for one minute
10. Jump Rope
Jumping rope is one of the most effective and challenging morning exercises moves there is! It improves your balance, improves cardiovascular health, and builds strength all at once.
How to jump rope:
- Stand straight with your feet approximately shoulder-width apart
- Hold the jump rope behind you, with a handle in each hand
- Swing the jump rope up and over your head
- As the rope swings in front of you and toward the floor, hop up with both feet so the jump rope can pass under you
- Continue the motion, bringing the rope up and over your head again
- Repeat for at least 1 minute
Are 10-Minute Morning Workouts Effective?
Many people wonder, “Are 10-minute morning workouts effective?” and science says, YES!
Studies show that short workouts featuring high-intensity moves can be just as effective as longer workouts. This study compared a 10-minute workout of one-minute sprints with a similar 45-minute, moderately-paced workout. The result? The intense 10-minute workout was just as effective as the longer one.
10 minutes may not sound like much, but you will likely be surprised at what you can accomplish in such a quick morning workout.
When you follow our list of the best morning exercises, the entire workout will only take about 10 minutes. If you have more time or want to challenge yourself, simply repeat the routine. You can also follow up your morning workout with a walk or run to experience even more benefits.
Related reading: 4-Week Guided Workout Program for Beginners
Want More Healthy Living Tips?
The best part of a morning workout is that it helps set you up for healthy choices throughout the day. Morning exercise can also help give you a natural energy boost, improve your outlook, and keep you active.
Note: With any exercise program, check with your doctor before beginning.