Morning Workout for Beginners: A Step-by-Step Guide

June 23, 2023 / Workout
Morning Workout for Beginners: A Step-by-Step Guide

Morning workouts are physical activities performed early in the day, typically after waking up and before starting your daily routine.

Starting your day with exercise can set a positive tone and provide numerous benefits for your physical and mental well-being. If you’re new to morning workouts, this guide will help you start your routine and establish healthy habits. From setting realistic goals to gradually increasing intensity, let’s dive into the exciting journey of morning exercise.

Benefits of Morning Workouts

Morning workouts offer numerous benefits that can positively impact your physical health, mental well-being, and overall lifestyle. Here are some key advantages of incorporating exercise into your morning routine:

1- Increased Energy Levels
2- Improved Mood and Mental Well-being
3- Enhanced Cognitive Function
4- Weight Management and Metabolism Boost
5- Better Sleep Quality
6- Increased Productivity and Focus
7- Stress Relief
8- Boosted Immune System

How to Start a Morning Workout

Step 1: Plan Your Morning Routine

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Design a morning routine that accommodates your workout time. Wake up a bit earlier to allow ample time for exercise, stretching, and getting ready. Prepare your workout clothes, equipment, and any necessary accessories the night before to minimize obstacles and ensure a smooth start to your day.

Step 2: Set Realistic Goals

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Establishing achievable goals is crucial to staying motivated. Determine what you want to achieve through morning workouts, whether it’s weight loss, improved fitness, increased strength, or simply starting your day on an active note.

Step 3: Choose the Right Workout

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Select a workout routine that suits your preferences and fitness level. If you’re a beginner, opt for low-impact exercises such as walking, brisk walking, or cycling. Incorporate bodyweight exercises like squats, lunges, push-ups, and planks for strength training. For cardiovascular exercises, choose activities like running, jumping jacks or HIIT workouts.

Step 4: Warm-up and Stretch

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Prioritize a warm-up session to prepare your muscles and joints for exercise. Engage in dynamic stretches like arm circles, leg swings, and trunk rotations. Focus on loosening up your major muscle groups to prevent injuries and improve flexibility.

Step 5: Start with 15-20 Minutes

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For beginners, it’s essential to start with shorter workout durations and gradually build up. Begin with 15-20 minutes of exercise and gradually increase the duration as your fitness level improves. Consistency is key, so aim for at least three mornings a week initially.

Step 6: Listen to Your Body

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Always listen to your body and adjust the intensity as needed. Gradually increase the difficulty level of your workouts over time, but be mindful of any signs of fatigue, pain, or excessive strain. Rest and recovery are equally important for progress and injury prevention.

%50-60 Very Light / 30-60 min activity / Warm-up
%60-70 Light / 20-50 minutes of activity to Lose Weight
%70-80 Moderate / 10-40 minutes of activity to improve fitness
%80-90 Hard / 2-10 minutes of activity to improve performance
%90-100 Max / 1-5 minutes of activity to improve max performance

Here are some morning workouts you can incorporate into your routine

Warm-up Routine for Morning Workout

Enjoy the freedom of movement and the sense of energy and vitality that comes from starting your day with a morning workout. This type of workout focuses on fluid and dynamic movements that enhance mobility, flexibility, and overall body awareness.

Bodyweight Windmill

Here’s an example morning movement routine:

Brisk Walking or Jogging

Take a brisk walk or go for a jog around your neighborhood or in a nearby park. It’s a low-impact activity that gets your heart rate up, boosts your energy, and allows you to enjoy some fresh air.

aerobic exercises

Example morning walk routine:

  • Walking: 5 min
  • Brisk walking: 2 min
  • Jogging: 1 min
  • Walking: 3 min
  • Brisk walking: 2 min
  • Jogging: 1 min
  • Walking: 3 min
  • Brisk walking: 2 min
  • Jogging: 1 min
  • Walking: 5 min

Running or Interval Training:

If you’re looking for a more intense workout, consider running or incorporating interval training into your morning routine. Interval training involves alternating between periods of high-intensity exercise and active recovery.

Running for aerobic

Example morning run routine

Warm-up 5 min Before heading out for your run, spend a few minutes warming up your muscles
Tempo 3 min Begin your run with a brisk walk for a few minutes.
Run 15min Start running at a comfortable pace that allows you to maintain a conversation
Tempo 3 min After completing your run, gradually reduce your pace to a walk.
Cooldown 5 min Allow your heart rate to come down, and then perform static stretches to stretch major muscle groups. Focus on your calves, quadriceps, hamstrings, and hips.


Hop on a bicycle and go for a morning ride. Cycling is a great cardiovascular exercise that helps strengthen your leg muscles, improves stamina, and burns calories.

bike for aerobic

Example morning cycling routine

Choose Your Route: Decide on the route and distance you want to cover for the day.
Warm-Up: Before you start pedaling, warm up your muscles with some dynamic stretches and mobility exercises. Focus on the lower body, including your calves, quads, hamstrings, and hips.
Start Cycling: Begin your ride at a comfortable pace. Gradually increase your speed and intensity as your muscles warm up.
Interval Training (Optional): If you want to add some variety and intensity to your ride, consider incorporating interval training. Alternate between periods of higher intensity (faster pedaling or increased resistance) and recovery periods of lower intensity to challenge yourself and improve cardiovascular fitness.
Cool Down and Stretch: Towards the end of your ride, gradually reduce your pace and allow your body to cool down. Once you’ve completed your ride, spend a few minutes performing static stretches for your major muscle groups, focusing on your lower body and core.

Yoga or Stretching

Engaging in a morning yoga session or a stretching routine can help awaken your body, improve flexibility, and promote a sense of calmness and mental focus.

Warrior 1 Pose

Example morning stretching routine

Bodyweight Exercises

Perform a series of bodyweight exercises such as squats, lunges, push-ups, planks, and burpees. These exercises work multiple muscle groups, promote strength and endurance, and require minimal equipment.

Cross Body Push-up

Example morning bodyweight workout

High-Intensity Interval Training (HIIT)

HIIT workouts involve short bursts of intense exercise followed by brief rest periods. They are time-efficient and can provide a full-body workout in a short amount of time.


HIIT – Example morning workout


If you have access to a pool, swimming in the morning is an excellent way to engage your entire body while being gentle on your joints. It helps improve cardiovascular fitness, muscular strength, and overall endurance.

aerobic exercises swimming

Swimming – Example morning workout

Warm-Up: Start with an easy-paced freestyle swim for 3-5 minutes to warm up your muscles and get accustomed to the water.
8 x 100 meters (or yards) Freestyle: Swim eight repetitions of 100 meters (or yards) each, with a 15-20 second rest interval between each repetition.
4 x 25 meters (or yards) Sprints: Finish the main set with four short sprints of 25 meters (or yards) each, giving your maximum effort.
Cool-Down: Swim an easy-paced freestyle or your preferred stroke for 5-10 minutes to cool down. Afterward, take a few minutes to stretch major muscle groups, such as your arms, shoulders, back, and legs.

Dance or Aerobic Workouts

Turn up the music and engage in a dance or aerobic workout at home. These fun and energetic exercises not only get your heart pumping but also improve coordination and uplift your mood.

Single Leg Step Down

Morning Workouts

Morning Calisthenics

Calisthenics exercises, such as jumping jacks, mountain climbers, and burpees, are bodyweight exercises that require minimal space and no equipment. They help improve strength, agility, and cardiovascular fitness.

Jumping jack

Morning Routine

Morning Dumbbell Workout

Morning dumbbell workouts can include a combination of exercises that target the arms, shoulders, chest, back, legs, and core. The exercises can be performed in a circuit format, where you move from one exercise to the next with minimal rest in between. This type of workout helps to increase heart rate, burn calories, build muscle, and improve overall body composition.

Dumbbell Devil Press

Dumbbell Morning Routine

The Bottom Line

Remember to warm up before any exercise and cool down afterward. Start with exercises that suit your fitness level and gradually increase the intensity and duration over time. Find activities that you enjoy, as this will increase your motivation and likelihood of sticking to a morning exercise routine. Stay committed, and soon enough, morning workouts will become a fulfilling part of your lifestyle.


Posted by
Alexandra Botez
As a Certified Personal Trainer through the American Council on Exercise (ACE), Alexandra's professional mission is to provide effective training and empower individuals to lead healthier, happier lives. She believes that everyone has the potential to lead a healthier, happier life, and she strives to unlock that potential in each person she works with.