Morning Workout Routine

woman at the gym-morning workout routine

woman at the gym-morning workout routine

Good Morning Workout Routine

The pale-blue moon was still high in the sky. Its cold glow blanketed the empty streets. 

Your bedroom was pitch black. As if black ink filled every corner of the room.

At 4:00 am, a sudden loud sound from your phone jolted you awake.

Last night, you set the phone on the dresser to force you to get off the bed to silence the dreadful sound.

Your mind runs wild with a million curses.

As you get up, your eyes heavy, your mouth dry, and your body numb, you reach the source of your misery. Hitting the “dismiss” button, not before you could read the message displayed on the screen, “morning workout.”

Abruptly reminding you of your past self’s commitment to wake up early and hit the gym.

You wash your face, brush your teeth, and put on your fanciest workout clothes, hoping this will excite you for this “way-to-early” workout.

You reach for a banana and a protein shake to provide the energy needed to get through this.

As you drive towards the gym, you can’t think of anything but traveling back in time to kick your past self’s ass.

As you arrive at the gym, you remind yourself why you chose to work out so early in the morning and the many benefits it would bring.

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Some reasons why we should exercise in the morning:

You’ll have more energy.

A 2008 study found that those who exercised regularly had more energy and felt less tired than those who did not exercise.

A morning workout would improve your energy levels and, therefore:

You’ll be more active.

25% of Americans spend at least 8 hours per day sitting, while more than 44% reported being inactive.

According to the World Health Organization, approximately 2 million deaths are attributed to physical inactivity.

A morning workout routine could help increase your activity levels throughout the day.

For example, women who exercised in the morning were more active for the rest of the day than those who did not exercise.

Not only does moving more during the day reduce the chances of premature death, but it will also help you:

You’ll lose more weight.

It is no secret that the United States has an obesity problem.

According to the Centers for Disease Control, more than 42% of adults in the United States are obese, while another 31% are overweight.

A morning workout routine could help you lose more weight than working out in the evening.

A 2019 study on overweight and obese participants found that those who exercised in the morning lost ten more pounds than those who exercised in the evening.

Working out in the morning can help you eat less.

Aerobic exercise and resistance training reduce hunger hormones like ghrelin and insulin and increase satiety hormones like pancreatic polypeptide.

The suppression of hunger hormones and increased satiety hormones could reduce calorie intake.

An example of this could be seen in a recent meta-analysis. Researchers found a significant decrease in calories eaten by those who exercise compared to those who don’t.

It can help improve your self-esteem

All of us have reasons why we work out. But, for many of us, that reason is to look better and improve our self-esteem.

In a study of more than 50,000 adults, 41% of men and 61% of women reported dissatisfaction with their bodies.

Those who exercise regularly have higher self-esteem than people who don’t exercise.

The study found that exercise can increase our self-confidence by improving BMI and body image.

But these improvements in self-esteem might not be all due to a change in our physical appearance.

The researchers also found that physical activity directly affects our self-confidence regardless of whether we lose weight or not. 

It can help improve our mood and mental health

33% of Americans feel they live under “extreme stress.” At the same time, anxiety disorders affect 40 million adults every year, and 17.3 million adults experience at least one major depressive episode.

A sedentary lifestyle is related to the development of psychological disorders.

Exercise has been shown to increase the production of the neurotransmitters serotonin and dopamine.

Dopamine affects our mood, motivation, learning, attention, sleep, pleasure, and motor function.

While serotonin affects our impulse control, mood, sleep, appetite, and sensory function.

The increased production of serotonin and dopamine is one reason why exercise is associated with reductions in depression, anxiety, and stress compared to people who do not work out.

morning Workouts can help improve your sleep.

Adults need between 7 and 9 hours of sleep.

Still, a 2014 CDC report shows that more than 35% of US adults sleep less than 7 hours per night.

Those who sleep fewer than 7 hours per night are more likely to be obese and physically inactive.

Resistance training improves all aspects of sleep, especially sleep quality. (2)

The same can be said for cardiovascular exercise. Those who do cardio early in the morning have better sleep quality than those who do cardio in the afternoon. (1)

Although research has found that working out in the evening does not affect sleep quality as long as you finish exercising one hour before sleep (1). Everyone is different tho, and some people may feel too energized after an evening workout and have trouble falling asleep.

That’s why a morning workout may be a better option for most people.

Check out our sleeping tips to help you fall asleep faster.

It can help lower the risk of developing cancer.

According to the American Cancer Association, in 2021, almost 2 million new cancer cases and over 600,000 cancer deaths are projected to happen in the United States.

Some of these cases could be attributed to physical inactivity.

Living a sedentary lifestyle has been associated with an elevated risk of developing certain cancers.

Regardless of the type of activity, those who are more physically active have a 12–21% lower risk of breast cancer than those who aren’t physically active.

Furthermore, a 2016 meta-analysis found that physically active individuals were significantly less likely to develop colon cancer.

It can decrease the risk of developing Cardiometabolic diseases

Cardiometabolic diseases are the number one cause of death in the world.

Cardiometabolic diseases include cardiovascular disease and diabetes. These diseases are mainly caused by an unhealthy lifestyle. Physical inactivity, smoking, and an unhealthy diet are the most significant causes.

47 million people in the United States live with cardiometabolic disorders, putting them at an elevated risk of developing type 2 diabetes and heart disease.

Working out in the morning could help eliminate the risks of suffering from heart disease or type 2 diabetes.

Resistance training could lead to a reduction in belly fat and an improvement in body composition, improving inflammation markers and reducing the risk of developing heart disease or type 2 diabetes.

Furthermore, both cardio and lifting weights could help improve insulin sensitivity and reduce the risk of developing type 2 diabetes, regardless of whether we lose weight or not.

Morning exercise can help improve cognitive function.

A recent study by the British Journal of Sports Medicine found that sedentary overweight/obese older adults who exercised in the morning showed improvements in visual learning, attention, and decision-making.

A single workout enhances cognitive functioning for up to 2 hours. Exercise has been shown to improve executive functions such as attention, working memory, problem-solving, cognitive flexibility (the brain’s capacity to adapt to new, changing, or unplanned situations), verbal fluency, decision making, and inhibitory control.

Cons of working out in the morning

But it isn’t all rainbows and unicorns for morning workouts. 

There’s evidence that working out in the morning diminishes strength by 5-10%.

Fortunately, as you get used to your new “good morning workout routine,” 

the strength disadvantage disappears.

Morning exercise and fasting

It is well documented that skipping breakfast before a morning workout hurts performance. That being both weight lifting and cardio.

But, if you’re someone who doesn’t like to eat breakfast before a morning workout, you might benefit from taking some Gatorade or whey protein during your workout. Especially if the workout is over 90 minutes long.


Making sure you are well hydrated before your training session helps you perform better in the gym (1). 

A fluid loss of just 2% of body weight can noticeably decrease performance, while a loss of 5% or more of body weight can reduce performance by up to 30%. (1)(2)

Morning workout routine

This is a 3-day workout split. This morning workout routine is split into an upper-body day, a lower-body day, and a full-body day with a rest day in between each workout. If your goal is to lose fat, I recommend walking on the treadmill for an hour on “rest days.”
Click on the links to watch a video with instructions on how to perform the exercise.

Day 1: Upper body

Swiss ball Plank 3 x 30 sec

Rope crunch 3 x 15-30

Face pull 3 x 12-20

Floor press 3 x 8-12

Bicep curls 3 x 12-15

Triceps extension (cable or band) 3 x 12-15

Shoulder press 3 x 8-12

Supinated grip pulldowns 3 x 12-15

Day 2: Walk 1 hour @ at least 2% incline.

A 2% incline leads to approximately 28% more calories burned.

Day 3: Lower body

Suitcase carry 3 x 30 seconds

Hanging knee raises 3 x 15-20

Goblet squat 3 x 12-15

DB Romanian Deadlift 3 x 8-12

Bulgarian split squat 3 x 8-12

Seated curl 3 x 12-15

Hip thrusts / single-leg hip thrusts 3 x 8-12

Standing calf raises 3 x 15-25

Day 4: Walk 1 hour @ at least 2% incline.

Day 5: Full body morning workout routine

Plank / Extended plank 3 x 30 seconds – 1minute

Push-up knee push-up3 x 12-20 reps

Normal grip lat pulldown / Assisted pull up3 x 8-12

Leg press 3 x 8-15

Single leg Romanian deadlift3 x 12-15

Hammer bicep curls 3 x 12-15

Floor lying triceps extension 3 x 12-15

Lateral shoulder extension 3 x 15-20

And there you have it. We hope that you enjoy this workout routine and that it helps you reach your fitness goals.

Remember that although these workouts could help you change your body composition, the main driver of fat loss is a calorie deficit.