Even people who like to say, “I don’t do mornings” will agree that it’s a beautiful time of the day. The sun is rising, the city is waking up from its hibernation, and the entire day is ahead of you. Sometimes you wake up, look out the window, and feel you are ready for big accomplishments. But by the time you finish breakfast or get out of the door, you feel you’ve lost that zest already and that temporary boost of energy went down the drain. So how do you make that morning feeling last all day long?
Working out in the morning is the answer. It’s a great way to wake up completely and boost your energy. Physical activity in the a.m. inhibits the feeling of lethargy, promotes metabolism, and improves brain function, helping with decision-making and uplifting the mood.
“In the early morning hours, crucial hormones (i.e., testosterone) that help build muscle mass are elevated in the body. By exercising in the morning, you’re taking advantage of these naturally circulating hormones as they’re peaking, rather than later in the day when they’re lower,” explained fitness consultant Shrey Khanna.
10 simple morning workouts that will boost your energy
Full body stretch: A great starting point in any session, it will engage every joint in your body, promote mobility, and warm you up to exercise. Not to mention that it’s plain enjoyable to do.
Squats: Simple and easy, squats train your quads, hamstrings, and glutes.
Lunges: Step forward with one leg, lower your hips until both knees are bent at a 90-degree angle. Switch legs.
Push-ups: A challenging exercise, but a great way to develop strength and boost stamina.
Planks: Because you’re basically holding the position, you may think they are easy to perform, but don’t let that simplicity trick you—after a minute, you’ll break into a sweat. But your core will thank you for the effort.
Mountain climbers: Starting in a plank position, bring one knee upwards and in towards the stomach. Switch legs. Keep switching continuously, as if you’re climbing a mountain.
Together, the above exercises make up a great workout routine. Warm up with a full body stretch, start with squats and then proceed to lunges without a break. Rest for a minute before getting into plank position and continue on with the rest of the exercises. Once you’re done one round, take a break for a minute, then repeat the exercises all over again. Three to four sets every morning will keep your blood pumping, charge you up with energy, and chase away any stress you might have.
The following yoga poses are great options to wrap up your workout.
Surya namaskar: Commonly known as sun salutation, it’s meant to be done in the morning to recharge your body from within.
Balasana: Child’s pose, that is. After a strenuous workout, you will definitely enjoy this deep stretch for your spine, ankles, hips, and shoulders, feeling relaxed and energized at the same time. (Bonus points: It stimulates digestion.)
Bidalasana: Also known as cat’s pose, it’s a logical transition from the child’s pose above. Move into a tabletop position, keeping the wrists beneath the shoulders and knees beneath the hips. On an inhale, look up, pulling the tailbone to the ceiling and arching your back. On an exhale, tuck your chin to the chest, pull the tailbone to the floor, and curl your back. Mind your breathing. Repeat this stretch a few times.
Half spinal twist: Sitting on the floor, press the right arm against the left knee, and bring the left arm behind the back, twisting your upper body. Keep the chest open and the back straight. Keep the right leg and knee on the floor, while the left knee should be bent and close to the right armpit. Turn your head to look over your left shoulder. Switch sides.
These poses are perfect from the morning as they boost the blood circulation between each of your vertebrae, increase oxygen supply to the organs, and help stimulate digestion. Try doing these exercises every morning and see how your life changes.
Related: Simple trick to boost your energy without coffee