The Ultimate Guide To Morning Exercises - For Men & Women

morning exercise at home

Been trying hard to make the switch from a night owl to a morning workout person?

Or maybe you’re already an early bird, but looking out for the best morning exercises at home to mix up your routine?

Either way, we’re here to help!

After all, there are so many benefits to doing morning exercises at home including burning more fat, sleeping better at night, becoming more consistent with your exercise, and so on.

So without further ado, here’s our list of the best morning exercises for energy, the best morning exercises for men and women, and some smart tips to become the morning workout person you always wanted to be.

Benefits of morning exercises

Here’s why you should be doing morning exercises at home.

1. You’ll burn more fat 

Did you know that working out in the morning on an empty stomach causes your body to burn 20% more fat than working out after a meal? This is because your body is forced to use fat as its primary fuel source. 

Studies also show that morning exercises at home reduce your appetite throughout the day and hence prevent you from packing on those pounds.

2. You’ll sleep better

As per a 2019 study, exercising in the morning could help you have a better quality of sleep at night. 

Studies also show that morning workouts can have a positive impact on your circadian rhythm. This means you’ll be super alert in the mornings and tire out quickly at night.

3. Your hormones are on your side

Maybe you’ve heard of cortisol a.k.a. the stress hormone? Cortisol only causes problems in excess amounts or if there’s too little of it.

But the right amount of it helps keep you sharp and alert. And mornings are when your cortisol level is at its optimum level.

So, if a high-energy workout is on your to-do list, mornings are the best time to do it.

4. Your cravings will disappear

Studies suggest that doing morning exercises at home can reduce your ghrelin a.k.a. “hunger hormone,” levels. Say goodbye to those annoying cravings!

5. You’ll become more consistent

As per a study published in the Journal of Physical Activity and Health, it was found that people who work out in the mornings have a higher chance of making it a routine. 

6. Your blood sugar will be under control

Exercise can be tricky for people who have type-1 diabetes as the risk of hypoglycemia (low blood glucose) is high. But studies suggest that morning exercises at home can lower that risk. This could be because of the higher levels of cortisol in the mornings that help in regulating sugar levels.

7. You’ll concentrate better

Having crazy deadlines at work but having trouble concentrating? Try doing morning exercises at home!

A 2019 study published in the British Journal of Medicine showed that working out in the mornings had a positive effect on alertness, focus, energy levels, decision-making, and visual learning.

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6 best morning exercises for men 

These morning exercises for men are sure to get you all fired up for your day.

1. Diamond grip Push-up

Muscles worked: Triceps, pectorals, deltoids

How to perform

  • Get into a high plank position with your hands together under your chest.
  • Let your index fingers and thumbs touch each other forming a diamond shape on the ground.
  • Keep your knees and hips fully extended throughout the exercise. This is the starting position.
  • Now bend your elbows and lower your chest close to the ground. Ensure that your elbows don’t flare out to the sides.
  • Pause for a second before slowly pushing back up to the starting position.
  • Perform the desired number of reps.

2. Spider crawl

Muscles worked: Biceps, triceps, pectorals, deltoids, abs, obliques

How to perform

  • Begin with your hands and feet on the ground as shown in the video.
  • Step your right knee to your right elbow.
  • Reach your right hand forward and place it on the ground ahead.
  • Simultaneously step your left knee to your left elbow.
  • Continue this movement for the desired distance.

3. Banded mountain climbers

Muscles worked: Abs, quadriceps, hip flexors, lower back, and outer thighs.

How to perform

  • Loop a resistance band around the arches of your feet and get into a plank position on the ground.
  • Your body should be straight with your hands directly beneath your shoulders.
  • Now bring one knee forward towards your chest.
  • Squeeze your abs and then return to the plank position.
  • Repeat with the other knee.
  • Keep alternating between both legs for around 10-15 reps.

4. Banded push-up

Muscles worked: Pectorals, shoulders, and triceps.

How to perform

  • Wrap a resistance band across your upper back, under your shoulders. Hold the ends of the band in each hand.
  • Get into a high plank position on the floor with your hands slightly further than shoulder-width apart. Engage your core, glutes, and quads. This is the starting position.
  • Now lower yourself until your chest is just above the floor.
  • Pause for a moment before returning to the starting position.
  • Perform the desired number of reps.

5. Rear delt fly

Muscles worked: Deltoids, rhomboids, trapezius

How to perform

  • Stand with your feet hip-width apart holding a dumbbell in each hand.
  • Bend your knees and push your hips back behind. Keep your back flat with your torso leaning forward. 
  • Let the dumbbells be hanging down toward the floor with your palms facing each other. This is the starting position.
  • Now lift the dumbbells out to your sides until they're in line with your shoulders.
  • Pause for a moment before slowly returning to the starting position.
  • Perform the desired number of reps.

6. Warrior 2 Yoga pose

  • Start in a wide stance with your toes turned slightly in.
  • Turn your left foot to face outside. Ensure your legs are firmly planted on the floor so that your inner thighs are activated.
  • Now inhale and raise your arms parallel to the floor.
  • As you exhale, bend your left knee so that it is directly over your ankle.
  • Draw your lower abdomen in and up and lengthen your spine. 
  • Extend through your fingertips and turn your gaze to your left side.
  • Stay in this pose for 5 breaths. 
  • To come out of the pose, press into your feet and straighten your legs as you inhale.
  • Now repeat this movement on the other side.

6 best morning exercises for women

Ladies! Did you know that morning exercises have been proven to be very effective at reducing abdominal fat and blood pressure in women? Awesome, right?

Here are our top morning exercises for women to give you that energy boost you need!

1. Squat with Calf Raise

Muscles worked: Quadriceps, glutes, hamstrings, calves.

How to perform

  • Begin by standing with your feet about shoulder-width apart. 
  • Bring your hands in front of your chest.
  • Now lower your hips until your thighs are parallel to the ground.
  • Engage your glutes and push into your heels to come back to a standing position.
  • As you do so, rise to your tiptoes and flex your calf muscles.
  • Lower slowly into the next squat.
  • Perform the desired number of reps.

2. Plank rotation

Muscles worked: Abs, obliques, lower back, arms.

How to perform

  • Get into a push-up position with your arms on the ground at shoulder-­width apart. Maintain a straight back. This is the starting position.
  • Now rotate your torso by lifting your right arm towards the ceiling until both your arms form a straight line, as shown in the video.
  • Return to the starting position and repeat the movement by lifting your left arm.
  • Continue to do this movement on both sides for the desired number of reps.

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3. Banded glute bridge

Muscles worked: Glutes, hip abductors, hamstrings, back, and core.

How to perform

  • Loop a hip band around your legs just above your knees.
  • Lie down on your back with your knees at right angles and your arms by your side with your palms facing up. This is the starting position.
  • Press your knees out against the bands, and slowly raise your hips towards the ceiling, while contracting your abs and glutes.
  • Hold this position for 2-3 seconds and then slowly return to the starting position.
  • Perform the desired number of reps.

Related: A Guide To Resistance Band Exercises - Legs, Abs, Arms, Shoulders & More

4. Banded Bird dog

Muscles worked: Abs, obliques, hamstrings, glutes, lower back.

How to perform

  • Get on all fours with your knees under hips, hands under shoulders, and toes tucked.
  • Loop a resistance band around your right hand and left foot as shown in the video. This is the starting position.
  • Now extend your right arm and left leg until you feel some tension in the band. Keep the rest of your torso steady.
  • Pause for a moment before returning to the starting position.
  • Perform the desired number of reps on this side and then repeat for the other side.
5. Dumbbell lateral lunges 
Muscles worked: Glutes, quadriceps, hamstrings.

How to perform

  • Stand with your feet together and hold one dumbbell in each hand.
  • Keeping your core engaged, lift your right leg and take one big step to the right. Lunge with the right leg as you lower the dumbbells on both sides of your foot.
  • Press your feet through the floor and rise back to standing.
  • Now repeat the same movement with the left leg.
  • Switch back and forth between both legs for the desired number of reps.

6. Cat cow Yoga pose

  • Get into a tabletop position with a neutral spine.
  • To move into cow pose, inhale and let your belly drop by lifting your sit bones upward and your chest forward.
  • Gaze straight ahead and draw your shoulders away from your ears. Hold this pose for a few seconds.
  • Now exhale and move into cat pose by drawing your belly towards your spine and rounding your back toward the ceiling.
  • Look down as you do so without pushing your chin to your chest.
  • Stay in the cat pose for a few seconds.
  • Keep alternating between the two poses 10-20 times.

Equipment needed for morning exercise

Here are a few versatile fitness essentials from Burnlab that are perfect to do the best morning exercises at home!

Browse through all our premium workout gear right here.

Tips on how to develop a morning exercise routine

1. Change your sleep timings gradually

If you’re someone who goes to bed by 11 pm and wakes up at 7 am, you can’t suddenly force your body to sleep at 9 pm and get up at 5 am for your morning exercise.

Instead, try going to bed and waking up 15 minutes earlier than your usual timings for the first week. In week 2, roll back by another 15 minutes and so on until you sleep and wake up at the desired time.

2. Get good quality sleep

Here are a few tips to ensure you get a good night’s rest so that you wake up energized for your morning exercise at home.

  • Ensure your bedroom is dark, quiet, and cool.
  • No screen time for an hour before bed.
  • Finish your dinner 2 to 3 hours before bedtime.
  • No coffee within 8 hours or alcohol within 2 hours of bedtime.
  • Try to have a shower before bedtime to cool your body.

3. Place your alarm away from you

Find yourself snoozing your alarm way too many times and missing your morning exercise?

Try placing your alarm at the other end of the room. This way you’ll HAVE to get up to switch that damn thing off! Just make sure you don’t crawl back under your blanket after that 😄

4. Start small

In the first week, try easing into your morning routine by doing a few stretching exercises right on your bed, as soon as you wake up. These include neck circles, side bends, etc.

Or roll out a Yoga mat next to your bed the previous night so that you can wake up, hop right onto your mat and do a bit of morning Yoga.

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Final words

If you haven’t been a morning exercise person, now’s the best time to start. We’re sure these morning exercises for men and morning exercises for women will give you a great start to your day and have you bouncing with energy!

Which of these best morning exercises is your favorite? Let us know in the comments below!

1 comment

  • Kervin

    The Blog For Ultimate Guide to Morning Exercises – For Men & Women is the wonderful Blog that I never saw. I recommend this blog to my exercise-loving friends. Looking forward to seeing more.
    Plenty of love.

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