6 Exercises To Add to Your Morning Workout

Exercise doesn’t just improve strength and fitness—research shows it can also help your body produce more mood-boosting endorphins, and it may be able to improve cognitive function. So if you’re eager to start your day with a positive attitude and mental focus, these six at-home exercises can help.

The plank walk-out is an ideal warm-up movement—it engages the entire body and stretches the hamstrings (the muscles in the back of your thighs) and lower back. This helps wake up the body.

Here’s how to do it: 

1. Stand with your feet shoulder-width apart and your arms at your sides. 
2. Hinge at your hips to bend forward, bending your knees if you need to, and place both palms on the ground in front of your feet.
3. Walk your palms forward until you’re in a plank position with your wrists beneath your shoulders—your body should form a straight line from your heels to your head.
4. Hold a plank position for one breath, then slowly walk your palms back toward your feet and return to a standing position.

The squat is considered a functional movement, as it’s essential to activities and movements you might do throughout the rest of your day, including standing up from a seated position and lifting heavy objects.

This movement engages your glutes, hamstrings, and quad muscles. Plus, doing squats quickly will elevate your heart rate and get your blood pumping.

Here’s how to do it: 

1. Stand with your feet slightly wider than hip-width apart and your toes pointed forward or slightly outward. Hold your hands at chest height with your palms pressed together, or extend your arms out in front of you at shoulder height. 
2. Push your glutes back and bend your knees to lower your hips into a squat. Keep your chest up, your back straight, and your knees pushing outward. 
3. Once you’ve gone as low as you can while maintaining proper form, push through your feet and draw your hips forward to return to a standing position. 

The Turkish get-up is as much of a brain teaser as it is a full-body strength exercise. It may take a few tries to figure out the movement, but its complexity is a good thing—research indicates that mastering a difficult activity can improve your mood and increase your levels of enjoyment. 

Here’s how to do it: 

1. Lie flat on your back with your right leg bent and your right foot flat on the ground. Keep your left arm and leg on the ground, angled to the side at about 45 degrees. 
2. Extend your right arm straight above your shoulder. You can hold a light dumbbell or kettlebell in your hand, or use just your body weight. Keep your eyes on your right hand throughout the entire movement sequence.
3. Roll your weight onto your left forearm. 
4. Straighten your left arm to prop up your upper body. 
5. Lift your hips off the floor, then draw your left leg underneath your body. Place your left knee by your left hand. 
6. Lift up into a half-kneeling position. 
7. Push into your right foot and straighten your left leg to come into a standing position with your right arm extended overhead. 
8. Perform the sequence in reverse to return to the starting position.

Burpees are a staple of cardiovascular exercise, and they engage major muscle groups across the body, including the quads, hamstrings, chest, back, and core.

Moderate-to-high intensity cardiovascular exercise, such as burpees, has been shown to improve inhibitory control, or the ability to tune out distractions, resist impulses, and maintain focus. 

Here’s how to do it: 

1. Stand with your feet hip-width apart. Hinge at your hips, bend your knees, and place your palms on the floor in front of your feet. 
2. Jump your feet out behind you so that you’re in a plank position with your wrists under your shoulders and your body forming a straight line from your head to your heels. 
3. Bend your elbows and lower your chest to the ground. 
4. Push through your palms and straighten your elbows to return to a plank position. 
5. Jump or step your feet forward to meet your hands. 
6. Return to a standing position. For an extra challenge, add a jump before repeating the movement.

Plyometric (quick and explosive) exercises are known to enhance athletes’ speed and power. But there’s also some evidence that performing plyometric exercises, such as skater jumps, could also improve your concentration, setting you up for the rest of your day.

Here’s how to do it: 

1. Stand with your feet shoulder-width apart and your arms at your sides. 
2. Pushing off your left leg, jump to the right and land on your right foot. Allow your left leg to drift behind your right foot so that your left toes are lightly resting on the ground. 
3. Immediately push off your right foot and jump to the left. Land on your left foot and allow your right leg to drift behind your left foot so that your right toes are lightly resting on the ground. 
4. Continue to jump from side to side. 

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The hollow-body hold is a great way to engage your core—maintaining the position for a full minute requires some strength.

But holding your body still also provides an opportunity for a mini meditation or a moment of mindfulness, engaging in the present to prepare for the day ahead and boost well-being.

Here’s how to do it: 

1. Lie flat on your back with your legs together and your arms at your sides. 
2. Engage your core to lift your shoulders, upper back, and feet off the ground. Keep your neck in a neutral position and your lower back pressed into the ground. Lift your arms overhead for an extra challenge.
3. Hold this hollow-body position for 30-60 seconds, then lower your legs and shoulders to the ground. 

Even if you’re not naturally a morning person, there are some things you can do to make it easier to exercise right after you wake up:

• Work out at home: If getting dressed, packing a bag, and commuting to the gym feels overwhelming and time-consuming, find an exercise routine you can do at home with minimal equipment. You can even roll right out of bed and work out in your pajamas. 
• Make it fun: You’re more likely to stick to a workout you enjoy, so pick a form of exercise that you like (or, at least, don’t hate). You can also make workouts more fun by creating a special playlist with all your favorite songs, or listening to podcasts or audiobooks while you move.
• Reward yourself: Having something to look forward to can help you power through dips in morning motivation. Try treating yourself to a special breakfast or coffee drink after you complete a week of consecutive morning workouts. Or, reward yourself with new workout gear or exercise equipment once you complete a set fitness goal.