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8 Best Morning Exercises For Energy: Jumpstart Your Day
Nov 06, 23
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Author: Sony Sherpa

8 Best Morning Exercises For Energy: Jumpstart Your Day

  • by Sony Sherpa

    Medically reviewed by

    Sony Sherpa

    Dr. Sony Sherpa is a board-certified Clinical Doctor and dedicated advocate for holistic medicine, specializing in functional mushrooms. Her blend of medical expertise and passion for alternative wellness lends authenticity to her role as a contributor for Natures Rise.

  • |
  • 14 min read
8 Best Morning Exercises For Energy: Jumpstart Your Day

The chime of your alarm slices through the quiet sanctuary of sleep, beckoning you to rise. It's a familiar crossroads between the sweet lure of the snooze button and the demands of the day ahead. We all know the morning haze, where our limbs are heavy, and the mind is foggy, yearning for an extra jolt of sleep.

Yet, what if your wake-up call became the most refreshing part of your day, sans caffeine? Imagine flipping the script on fatigue with a series of exercises so energizing they make morning grogginess a distant memory.

In a few purposeful movements, you could unlock an all-day vitality: Begin with the sweeping grace of Sun Salutations to stir your senses awake. Then escalate to Jumping Jacks, pulsing your heart into high gear. 

Let Mountain Climbers carve out your inner strength, and Bodyweight Squats build a powerful base. Push-ups come next, charting a course for upper body awakening, while Plank to Downward Dog stretches your vitality to the corners of your being. 

Cap it off with the dynamism of Burpees and the rhythm of High Knees, setting your energy ablaze.

This is more than morning exercise; it's your new sunrise ritual—a quick-fire sequence to catapult you into the day with a vitality that lasts. Let's make every morning not just something to endure but to celebrate. 

Ready for a day that's as vibrant as you are? Let's get started.

Why Embrace Morning Movement?

Why Embrace Morning Movement?

Helps Tune Your Biological Clock

Ever wondered why you feel like a superhero after an early morning workout? 

It's because engaging in exercise soon after waking can harmonize your circadian rhythms, telling your internal clock that it's time for energy, not snooze

This synchronization is key for maintaining consistent energy levels throughout your day. Moreover, movement can help you boost focus and clarity throughout the day.

Improves Your Circulation

Simply shifting to a standing position from your night's rest gets the blood flow going, but it's the intentional movement of a morning workout that really gets the blood pumping

This isn't just a temporary wake-up call—it's an initiation of a day-long state of heightened alertness and vitality. This simple yet important reason suggests the vitalness of adding a workout to your morning routine checklist.

Enhances Health Throughout the Day

Incorporating a morning routine for energy transcends beyond just feeling awake. 

It's about setting a ripple effect for cardiovascular health and balanced blood pressure. Each squat, stretch, or stride in the early hours contributes to a heartier, healthier you.

Increases Endorphins—the Feel Good Hormone

The rush you feel post-workout? That's endorphins. They're nature's way of helping you feel energized

An early morning session of elevating your heart rate is akin to flipping the switch on your body's natural mood lighting, illuminating your entire day.

Stretch the Sleep Away – Dynamic Stretches to Awaken Your Body

Stretch the Sleep Away – Dynamic Stretches to Awaken Your Body

Begin your early morning workout with dynamic stretches, a perfect primer for any morning exercise routine. 

These stretches aren't just motions; they invite your body to shed the night's stiffness and embrace the day's potential. Let's guide you through movements that promise to awaken every fiber of your being.

Lunge with a Twist

Start with your feet shoulder-width apart—the universal stance for readiness. This is your solid base, the prelude to a symphony of motion that tells your body it's time to move.

Step forward with your right foot, keeping your knees bent to avoid strain. Twist gently at the torso, extending your arms, ensuring your shoulder blades are engaged. 

Return to the starting position and repeat with the opposite leg, moving with an energy that radiates from your core to the tips of your fingers. 

This spikes your energy levels and wakes up your major muscle groups in a harmonious stretch. Often recommended as a morning routine for mental health, lunges can help calm down an overactive mind.

Windmills for the Weary

Stand with feet shoulder-width apart and arms extended, parallel to the floor. Hinge at the hips, touch your right hand to your left knee, then swing upwards and switch sides, finding a rhythm. 

Your entire body joins in, from your shoulder-width frame to the pivoting feet hip-width apart. It's a stretch, it's a dance, and it's a surefire way to feel alive. 

It’s a morning routine recommended for depression, but in your case, it is a routine that helps you relax and focus on the day ahead.

Squat to Rise

Initiate this stretch with your feet shoulder-width apart, lower into a squat while keeping your back in a straight line. 

As you rise, extend your arms to the sky, stretching as if to greet the morning sun. This not only targets the legs but sends a signal to your entire body—it's time to rise in more ways than one.

Dynamic Leg Swings

Holding onto a stable surface, swing one leg forward and back, keeping your posture in a neutral position. 

Alternate after a set, letting the alternating legs find their tempo. With each swing, there's a release—your energy levels mounting, ready to propel you into the day.

The Awakening Arm Circles

Stand tall with feet shoulder-width apart, extending your arms. Circle them slowly, gradually increasing speed and range. The motion fans the flames of your internal engine, stoking the day's fire within.

From Zero to Hero – The Best Exercises to Electrify Your Mornings

The alarm buzzes, and you're faced with a groggy start. But imagine transforming those sluggish dawns into a burst of vigor. 

Here's how the right exercises can rev up your mornings, shifting your gear from zero to hero before your first cup of coffee.

1. Greet the Day with Sun Salutations

Greet the Day with Sun Salutations

Unfurl your mat as the morning light spills into your room. Stand tall, breathe deep, and lift your arms high to start your Sun Salutations. Fold forward, hands to the ground, step back into a plank, and lower to the earth. 

Sweep up into a cobra pose, then tuck toes and lift hips high for the Downward Dog. Step forward and rise again. It's like drawing energy from the sun itself, a fluid motion that propels you into the day.

2. Energize with Jumping Jacks

Energize with Jumping Jacks

Stand with feet together, a deep breath in, and on the exhale, jump lightly to a stance with legs wide and arms stretched overhead, like you're celebrating the dawn. 

Snap back to the starting position and repeat. It's a classic move that feels like you're shaking sleep from your limbs, pulsing energy from toe to fingertip with each jump.

3. Mountain Climbers for Mental and Muscle Spark

Mountain Climbers for Mental and Muscle Spark

Start in a push-up position, your body a straight line from shoulders to heels. 

Drive one knee towards your chest, then switch to the other, picking up the pace until it feels like you're scaling the steepest peak. 

It's more than just an exercise; it's a metaphor for conquering the mountain of your day ahead.

4. Power Up with Bodyweight Squats

Power Up with Bodyweight Squats

Feet shoulder-width apart, sink your hips back as if sitting in an invisible chair, arms extended for balance. 

Push through your heels to rise, like a spring uncoiling, the tension releasing into a burst of morning vitality.

5. Upper Body Awakening with Push-Ups

Upper Body Awakening with Push-Ups

Face the floor, hands under shoulders, and lower your body until your chest grazes the ground. 

Exhale as you push away from the earth, rising like the morning sun. Feel the strength in your arms, the tightness in your core — it's a full-body hello to a new day.

6. Flow from Plank to Downward Dog

Flow from Plank to Downward Dog

Begin in a plank, your body a rigid board. Then, lift your hips high, pressing into a Downward Dog, your body an inverted V. 

It's a stretch, a strengthener, and a moment of calm focus rolled into one, a physical metaphor for reaching the peak of your morning.

7. The Burpee Boost

The Burpee Boost

From a standing position, drop into a squat, hands on the floor. Kick back into a plank, do a push-up, then spring your feet back to your hands and leap to the sky. 

It's the ultimate energy surge, a full-body wake-up call that tells every cell it's time to rise and shine.

8. High Knees for High Spirits

High Knees for High Spirits

Stand tall, then jog in place, bringing your knees up high as if trying to tap your chest with each step. 

Pump your arms to keep the rhythm. It's a playful march into the day, lifting your spirits and heart rate, setting a brisk tempo for your morning.

Power Breakfasts – Fueling Up Post-Exercise

Power Breakfasts – Fueling Up Post-Exercise

As the saying goes, you can't drive a car without fuel, and the same goes for our bodies. After jump-starting your day with an energizing workout, it's crucial to replenish and nourish your body. The right breakfast can repair your muscles, boost your energy stores, and keep your metabolism humming throughout the day.

But what should you eat in the morning? Here are awesome ideas for you:

  • Protein-Packed Smoothie: Blend your favorite fruits with a scoop of protein powder, a handful of spinach, and almond milk for a quick, nutritious shake.
  • Avocado Toast with Egg: A slice of whole-grain bread topped with smashed avocado and a poached or boiled egg combines healthy fats, fiber, and protein.
  • Greek Yogurt and Berries: Mix a serving of Greek yogurt with various berries and a sprinkle of chia seeds for a breakfast rich in protein and antioxidants.
  • Overnight Oats: Prepare a jar of overnight oats with rolled oats, almond milk, a touch of honey, and your choice of fruits and nuts for a ready-to-eat, energy-boosting meal in the morning.
  • Whole-Grain Pancakes with Nut Butter: Whip up a batch of whole-grain pancakes and spread them with almond or peanut butter for a satisfying meal to keep your energy levels stable.

Eating a balanced breakfast after your morning exercise is not just about refueling. It's also about setting the tone for your daily eating habits. 

Moreover, a nourishing breakfast can lead to better eating decisions later on, keeping you on track with your health and fitness goals.

FAQs About the Best Morning Exercises for Energy

What Are The Best Morning Exercises To Do At Home For Energy?

The best morning exercises to do at home for energy include a combination of cardiovascular movements and strength training. Starting with dynamic stretches like arm circles and leg swings prepares the body, followed by bodyweight exercises such as squats, push-ups, and lunges to engage major muscle groups. 

Incorporating a short burst of high-intensity moves like burpees or jumping jacks can rapidly increase heart rate and boost energy. These exercises require no equipment and can be easily modified to fit any fitness level, making them ideal for a home workout.

How Long Should A Morning Exercise Routine Be To Boost Energy?

A morning exercise routine for energy doesn't need to be lengthy; even 10 to 20 minutes can be highly effective. The key is consistency and intensity. 

High-Intensity Interval Training (HIIT) can be particularly beneficial, as it alternates short bursts of high-energy exercise with rest periods, maximizing energy boost within a shorter time frame.

It's not the duration but the quality of the exercise and maintaining a heart rate that's elevated enough to stimulate endorphin release that contributes to the energy boost.

Can Morning Exercises Help With Mental Alertness Throughout The Day?

Absolutely, morning exercises can significantly improve mental alertness throughout the day. Physical activity in the morning enhances cognitive function, concentration, and memory. 

Exercises like aerobic activities increase blood flow to the brain, delivering the oxygen and nutrients it needs to perform optimally. Additionally, the release of endorphins during exercise can elevate mood and create a state of mental readiness for the day's tasks.

Key Takeaways

As the sun peeks above the horizon and the world stirs to life, so does your potential to seize the day with vigor. Mornings, with their serene tranquility, are not just the start of the day; they're a blank canvas for energy and positivity. 

You're setting a kinetic pace for all the following hours by infusing your dawn with the best morning exercises. Remember, your commitment to rolling out the mat, lacing up your sneakers, or simply stretching to the sky is more than a workout; it's a pledge to vitality.

Whether you're a seasoned early bird or just trying out your wings, every squat, stretch, and stride is a powerful declaration: I am here, I am capable, and I am energized. Today and every day ahead, let the energy you cultivate each morning be the pulse that powers your ambitions, the ripple that turns into waves of change in your life.

Now, as you stand ready at the threshold of this journey, we're eager to hear from you. What morning exercises invigorate your day? Do you have a power-packed breakfast tip to share? 

Drop your experiences, go-to routines, and bursts of breakfast brilliance in the comments below. Let's inspire and uplift together, crafting a community pulsing with energy—one morning at a time.

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