10 Exercises to Add to Your Morning Workout
Top 10 morning exercises to boost energy, mobility, and focus for a productive day ahead.
Bodyweight squats
Push-ups
Glute bridges
Plank holds
Walking lunges
Arm circles and shoulder rolls
Jumping jacks
Cat–cow stretch
Mountain climbers
Standing forward fold
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Starting your day with movement isn’t just about burning calories—it’s about waking up your nervous system, improving circulation, sharpening focus, and setting the tone for better energy and mood all day long. A smart morning workout doesn’t need to be long or exhausting, but it does need to be balanced.
The key is choosing exercises that activate large muscle groups, support joint health, elevate heart rate gradually, and improve mobility—without draining you before the day even begins. Whether you have 10 minutes or 30, adding the right mix of movements can dramatically improve how your body feels by noon.
Here are 10 exercises worth adding to your morning workout, whether you train at home, at the gym, or even in a small living room.
1. Bodyweight Squats
Squats are one of the most effective full-body exercises you can do in the morning.
They activate your glutes, quads, hamstrings, and core while also increasing blood flow and joint lubrication in the hips and knees—areas that tend to feel stiff after waking up.
Why mornings love squats:
They gently wake up your lower body without shocking your system, helping you feel grounded and strong early in the day.
2. Push-Ups
Push-ups are a classic for a reason. They engage your chest, shoulders, triceps, core, and even glutes when performed correctly.
In the morning, push-ups help counteract the rounded-shoulder posture caused by sleep and screen use.
Pro tip:
Start with incline or knee push-ups if your joints feel tight early in the day.
3. Glute Bridges
Many people wake up with inactive glutes due to prolonged sitting the day before. Glute bridges fix that fast.
They activate the posterior chain, protect the lower back, and improve hip stability—essential for everything from walking to lifting.
Why it matters:
Strong glutes reduce morning lower-back stiffness and improve posture throughout the day.
4. Plank Hold
Planks are ideal in the morning because they build deep core stability without excessive movement.
A strong core supports your spine, improves balance, and reduces injury risk during daily activities.
Morning benefit:
Planks gently wake up your abdominal muscles and improve mind-muscle connection without raising stress hormones too quickly.
5. Walking Lunges
Walking lunges combine strength, balance, and coordination.
They work the legs one side at a time, which helps correct muscular imbalances and improves joint control—especially helpful first thing in the morning.
Why add them:
They elevate heart rate more than squats and prepare your body for real-life movement patterns.
6. Arm Circles and Shoulder Rolls
This may seem simple, but shoulder mobility is crucial in the morning.
Arm circles and shoulder rolls increase blood flow to the upper body, loosen tight joints, and reduce stiffness caused by poor sleeping positions.
Why it matters:
Healthy shoulders reduce neck tension and headaches later in the day.
7. Jumping Jacks
Jumping jacks are one of the easiest ways to elevate your heart rate quickly without equipment.
They improve coordination, circulation, and cardiovascular readiness—perfect for transitioning from sleep to full alertness.
Morning-friendly tip:
Start slow for the first 20–30 seconds, then gradually increase intensity.
8. Cat–Cow Stretch
This yoga-based movement improves spinal mobility and helps release tension in the neck, shoulders, and lower back.
Moving through flexion and extension early in the day improves posture and reduces stiffness from sleep.
Why it works:
It syncs breath with movement, calming the nervous system while waking the body.
9. Mountain Climbers
Mountain climbers are a dynamic, full-body exercise that blends cardio and core work.
They raise your heart rate, engage the abs, and warm up the shoulders and hips—all at once.
Morning payoff:
They boost metabolism without requiring long workout sessions.
10. Standing Forward Fold (or Toe Touch Stretch)
Ending your morning workout with a gentle stretch is just as important as how you start.
A forward fold stretches the hamstrings, calves, and lower back, helping release tension and restore flexibility.
Why finish here:
It helps the nervous system settle, preventing post-workout stiffness and stress.