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Use These 10 Best Morning Exercises For Energy In 2024
Nov 06, 23
This article has been vetted by the Onnit Advisory Board. Read more about our editorial process.
Author: Sony Sherpa

Use These 10 Best Morning Exercises For Energy In 2024

  • 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.

  • |
  • 16 min read
Use These 10 Best Morning Exercises For Energy In 2024

You can kickstart your day with energy by embracing the most effective morning exercises. Imagine greeting the sunrise with a refreshing blend of yoga poses like Sun Salutations, Warrior II, and Downward Dog, each flowing seamlessly to awaken your body. 

Picture yourself invigorating your muscles and heart with a dynamic trio of jogging, jumping jacks, and burpees, ensuring a full-body energizing effect. Visualize a harmonious combination of stretching, Pilates, and Tai Chi movements, meticulously designed to boost your energy levels while enhancing your mind-body connection. 

Welcome to the world of energizing morning exercises! Here, we're not just talking about exercises; we're diving into a morning ritual that promises to elevate your energy levels and set a positive tone for the rest of your day. 

We understand that your time is precious, especially in the mornings. That's why we've carefully selected a mix of effective, fun, and quick exercises. 

1. Sun Salutations (Surya Namaskar)

Start your morning by embracing the ancient practice of Sun Salutations. This sequence is a beautiful blend of stretches and poses designed to awaken every part of your body and refresh your mind. 

Think of it as a dance with your breath, where each movement is a note played in harmony:

  • Begin Standing: Plant your feet firmly on the ground, feeling centered and ready.
  • Reach and Fold: Inhale as you stretch your arms high, exhale, and gracefully fold forward from your hips.
  • Lunge and Plank: Step into a lunge, inhale, then step back into a plank. Hold for a moment, engaging your core.
  • Flow Through: Lower to the ground, then glide into Upward Dog. Feel your spine stretch and chest open.
  • Downward Dog: Transition into Downward Dog. Let your breath deepen as you lengthen your spine.
  • Complete the Cycle: Lunge forward with the opposite leg, then rise, reach high, and return to your starting position.

As you complete each Sun Salutation, envision the sun's energy filling you with vitality and warmth. 

2. Warrior II (Virabhadrasana II)

Warrior II (Virabhadrasana II)

Warrior II is not just an exercise; it's a powerful pose that brings out your inner strength and focus. It's like telling the world, "I'm ready for anything!" 

Let's dive into this energizing pose:

  • Position Your Feet: Step your feet wide apart, about leg-length. Turn one foot out 90 degrees and the other in slightly.
  • Bend and Extend: Bend your front knee, making sure it's directly above your ankle. Extend your arms to the sides, parallel to the floor.
  • Gaze Forward: Turn your head to look over your front hand. Keep your torso centered, feeling a stretch across your chest and shoulders.
  • Hold and Breathe: Stay in this pose, breathing deeply. Feel your legs working, your spine lengthening.

In Warrior II, you're not just toning your legs and arms; you're also building mental resilience. Each breath deepens your focus, and you become more grounded with each second. 

3. Downward Dog (Adho Mukha Svanasana)

Downward Dog is like a mini-vacation for your body and mind. It stretches, strengthens, and rejuvenates you—all in one go. 

Think of Downward Dog as your reset button. It's a chance to stretch out any stiffness and clear your mind, even without nootropics for brain fog. Let's explore how to get into this pose:

  • Start on Hands and Knees: Begin in a tabletop position, with your wrists under your shoulders and knees under your hips.
  • Lift and Lengthen: Tuck your toes under and lift your hips up and back. Imagine your body forming an inverted 'V.'
  • Find Comfort: Keep your knees slightly bent if needed. Spread your fingers wide, pressing evenly through your palms and fingers.
  • Breathe and Stretch: Hold the pose, deepening your breath. Feel the stretch in your spine, hamstrings, and calves.

As you hold Downward Dog, let your head relax, and your heart soften. It's a pose that increases your energy while calming the mind. 

Each breath here is a chance to release tension and welcome freshness. When you finally come down, you'll feel more open and ready to tackle the day. 

4. Jogging


Jogging in the morning is like taking a joyride for your body and soul. It's simple, refreshing, and a fantastic way to wake up every cell in your body. 

Think of jogging as your daily adventure. It's a chance to explore, breathe fresh air, and set a positive tone for the day—a perfect idea for your morning routine for energy. Here's how you can turn your jog into an energizing morning ritual:

  • Start with a Warm-up: Begin with a light walk or a gentle stretch. It's like telling your body, "Hey, we're about to get moving!"
  • Find Your Pace:Ease into a comfortable jog. This isn't a race; it's about feeling good. Listen to your body and find a rhythm that feels natural.
  • Breathe Deeply: Focus on your breathing. Inhale and exhale rhythmically to keep your energy levels up and your mind clear.
  • Enjoy the Scenery: Pay attention to your surroundings. Let the environment energize and inspire you, whether it's the city streets or a park.

Jogging is more than just physical exercise; it's a meditation in motion. With each step, you're building stamina and clarity of mind. It's your time to connect with yourself and the world around you. 

5. Jumping Jacks

Jumping Jacks are the human equivalent of a morning espresso shot—quick, energizing, and sure to jumpstart your day. They're easy to do and great for getting your heart pumping. 

Think of Jumping Jacks as your personal cheer to the day. It's a fun, high-energy way to wake up your body. Let's bounce into action:

  • Start with Feet Together: Stand tall with your feet together and arms at your sides. Feel poised and ready.
  • Jump and Spread: Jump up, spreading your legs wide while raising your arms above your head.
  • Return to Start: Quickly jump back to the starting position, lowering your arms to your sides.
  • Keep the Rhythm:Find a rhythm that's energetic yet comfortable. The key is to keep moving and keep your heart rate up.

Jumping Jacks are like a playful dance with your energy. As you jump, imagine shedding any sluggishness or tiredness. 

6. Burpees


Burpees are like the ultimate full-body wake-up call when you are tired. Sure, they're challenging but effective in getting your energy soaring in the morning

Think of each burpee as a mini triumph. With every rep, you're building strength, endurance, and resilience. 

Ready to tackle this powerhouse move? Let's dive in:

  • Start Standing: Begin in a standing position, feet shoulder-width apart.
  • Squat and Place Hands: Drop into a squat and place your hands on the ground in front of you.
  • Jump Back to Plank: Kick your feet back so you're in a plank position. Keep your core engaged.
  • Optional Push-Up: For an extra challenge, add a push-up here. Lower your chest to the ground, then push back up.
  • Jump Feet Forward: Jump your feet back to your hands, landing in the squat position.
  • Explosive Jump Up:From the squat, jump up as high as possible, reaching your arms overhead.

Burpees are tough, but they're also incredibly rewarding. They get your heart rate up, challenge your muscles, and leave you feeling energized and accomplished. 

The great thing about burpees is you can do them at your own pace. Start slow and build up as you get stronger. 

7. Stretching

Stretching in the morning is like giving your body a gentle, loving nudge, saying, "It's time to wake up and shine!" It's not just about flexibility; it's about starting your day with intention and care. 

Think of stretching as your body transitioning from rest to activity, from stillness to motion. Let's ease into some stretching:

  • Neck and Shoulders: Begin with gentle neck rolls and shoulder shrugs. Release any overnight tension.
  • Arm Stretches: Extend your arms and do some side stretches. Feel the lengthening in your sides.
  • Forward Bend:Slowly bend forward from your waist. Let your arms dangle. This stretch is great for your hamstrings and back.
  • Leg Stretches: Sit and reach for your toes or perform standing quad stretches. Show some love to your legs.

Stretching is your moment of mindfulness. With each stretch, breathe deeply and appreciate your body's capabilities. 

8. Pilates


Pilates in the morning is like sculpting your body with precision and grace. It's a perfect blend of strength, flexibility, and balance. 

Think of Pilates as your secret tool for building core strength and enhancing overall body alignment. Let's gracefully roll out our mats and begin:

  • Engage Your Core: Start with exercises like the Pilates Hundred. Lie on your back, lift your legs, and pump your arms. Feel your core engage.
  • Spine Stretch: Sit up tall, legs extended. Reach forward gently. It's like saying 'hello' to every vertebra in your spine.
  • Leg Circles: Lie back down. Lift one leg and draw circles in the air. Switch legs. It's all about control and smooth movements.
  • The Plank: Finish with a classic plank. Hold and breathe. You're not just strengthening; you're stabilizing your entire body.

With Pilates, every movement is intentional. It's not about speed; it's about precision and control. As you flow through each exercise, feel your body waking up, getting stronger, and more aligned. 

9. Tai Chi

Tai Chi in the morning is like performing a peaceful, flowing dance with the universe. It's a gentle yet powerful way to bring harmony to your body and mind—a perfect addition to any morning routine for mental health.

Think of Tai Chi as your moving meditation. It's slow, deliberate, and deeply calming. Let's step into this graceful art:

  • Start with Your Breath: Begin with deep, slow breaths. Feel the calmness settle over you.
  • Open with Gentle Movements: Raise your arms slowly, then lower them in a fluid motion. Imagine moving through water.
  • Shift Your Weight: Gently shift from one leg to the other in a slow, rhythmic dance. Stay grounded and centered.
  • Flow through the Forms: Move through different Tai Chi forms like 'Wave Hands like Clouds' or 'Grasp the Sparrow's Tail.' Each movement is smooth and connected.

As you practice Tai Chi, let your thoughts quieten and your body guide you. It's a practice that enhances physical balance and flexibility and brings mental clarity and stress relief.

10. Dynamic Stretching

Dynamic Stretching

Dynamic stretching in the morning is like saying to your muscles, "Wake up, let's get moving!" It's about preparing your body for the day with energy and flexibility. 

Think of dynamic stretching as your body's way of gearing up. It's active, energizing, and gets the blood flowing, making it a perfect addition to your morning routine checklist. Let's bounce into some dynamic moves:

  • Arm Circles: Start with your arms. Extend them and make big, slow circles. Gradually increase the speed. It's great for your shoulders.
  • Leg Swings: Hold onto something for support and gently swing one leg forward and back, then side to side. Switch legs. This wakes up your hips and legs.
  • Torso Twists: Stand with feet shoulder-width apart and twist your torso gently from side to side. Let your arms swing loosely. It's a good spine mobilizer.
  • Lunges with a Twist: Step forward into a lunge, and add a twist toward your front leg. Alternate legs. It's a two-in-one for the legs and torso!

Dynamic stretching is all about movement. As you stretch, focus on smooth, controlled motions. Feel each muscle group waking up, preparing for whatever the day throws at you. 

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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