7 Morning Workouts To Stay Energized All Day

Sometimes, rolling out of bed feels like a workout. It happens to the best of us! Caffeine can get you going, but too much will cause a crash. Instead, pick a morning fitness routine that will give you energy all day long.

The goal is to get the heart pumping and blood flowing. A walk or a jog will do the trick, but if you’re not a fan, try these workouts instead. They’ll count toward your daily 30 minutes of physical activity.¹

1. Jumping Jacks (10–20 Reps)

This is a classic, easy move that will give you an instant boost of energy. This form of cardio workout gets your heart pumping as well.² Here’s how you can go about it:

• Stand with your feet shoulder-width apart.
• Hold your arms at your sides.
• Jump to widen your feet.
• Simultaneously, lift your arms to join hands.
• This completes one rep.

2. Push-Ups (10–20 Reps)

Here’s another traditional workout. Aside from increasing blood flow, you’ll strengthen your arms and shoulders.³ Here’s how you can go about this workout:

• Begin in the plank position.
• Lower your body and tuck in the elbows.
• Engage the core, keeping the body straight and strong.
• Push back up.
• This completes one rep.

3. Jump Squats (10–20 Reps)

Squats are excellent for the butt, thighs, and legs.⁴ Add a jump for an energizing boost.

• Stand with your feet shoulder-width apart.
• Lower your hips, keeping your chest upright.
• Continue until the thighs are parallel with the floor.
• Jump up to straighten the body.
• In a controlled manner, land in a squat.
• This finishes one rep.

4. Running Mountain Climbers (30 Seconds)

You don’t need to run (or climb a mountain) to do cardio.⁵ This move is easy, invigorating, and fun. Here’s how you can go about it:

• Start in the plank position.
• Keep your hands shoulder-width apart.
• Pull the right knee toward your chest.
• Switch and bring the left knee in.
• Quickly repeat.

5. Russian Twists (10–20 Reps)

For a full-body workout, do Russian twists.⁶ You’ll be huffing and puffing by the time you’re done.

• Sit on the floor, creating a V-shape with your legs.
• Straighten your back. Clasp your hands together.
• Twist your torso to the right.
• After a second, move to center.
• Twist to the left.
• Return to center. This finishes one rep.

Want to make it more challenging? Hold a medicine ball or dumbbell.

6. Burpees (10–20 Reps)

Take it even further with burpees. While your heart rate increases, your glutes, core, chest, and arms will get stronger.⁷ Here’s how you go about it:

• Stand with your feet shoulder-width apart.
• Lower your hips into a deep squat.
• Place your hands on the floor, in front of your feet.
• Kick your feet back into a plank.
• Do a push-up.
• Jump your feet back toward your hands.
• Hop and extend your body, reaching toward the ceiling.
• This finishes one rep.

7. Twist Crunches (10–20 Reps)

Do normal crunches feel boring? Add a twist to engage the core and mind.⁸

• Lie flat on the floor.
• Bend your knees and plant your feet.
• Place your hands behind your head.
• Lift up, reaching your right elbow and left knee toward each other.
• Return to the starting position.
• Repeat with the left elbow and right knee.

Start with 3 exercises, doing 10 to 20 reps of each. Increase the number of reps and exercises over time. It’s an amazing way to start the day!