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 classic move gives you an instant burst of energy.

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)

Push ups strengthen the arms and shoulders.

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)

Jump squats increase energy and vigor.

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)

Running mountain climbers are a good full body option.

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)

Russian twists work the abs and obliques.

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)

Burpees are a great full body workout.


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)

Twist crunches are challenging and work the abs.

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!