Early Morning Workout – Exercise Routine

morning exercise for women


Morning workouts are a great way to start your day. Not only do they get your blood flowing and your metabolism going, but they also give you a sense of accomplishment before you’ve even begun your day. It can be a little tricky to work out first thing in the morning, though. And let’s be honest – getting up early for a workout is always difficult at first. Fortunately, there are plenty of exercises you can do without any special equipment, so you don’t even have to head to the gym if you don’t want to. Here’s a workout routine that will help jump-start your metabolism and get you ready for the day ahead.


Side Crunches – 10 repetitions on each side

Split Squats – 12 repetitions on each leg (6 reps per leg)

Russian Twists – 20 repetitions on each side (10 per side)

Box Jumps or Step Ups – 15 repetitions (15 per leg if using step-ups)

Mountain Climbers – 20 reps (10 per leg for planks with alternating feet and hands touching the floor)

Tricep Dips – 12-16 repetitions, depending on fitness level

High Knees Running in Place – 40 seconds

Plank – Hold for 30 seconds to 1 minute

Supermans – 10-12 reps

Water Break

Seated Torso Twist – 10-12 reps on each side

Sit-ups or Crunches – 25-30 repetitions

Lower Back Extensions – 10-12 repetitions

Chair Dips – 12 reps

Windshield Wipers – 20-30 seconds

Side Crunches – 10 repetitions on each side

High Knees Running in Place – 40 seconds

Calf Raises on Step or Bench – 20 repetitions

Standing Shoulder Press with Dumbbells – 10-12 reps per arm

Water Break

Pushups or Close Grip Pushups – 12 reps

Reverse Curl using Resistance Band or Exercise Tubing – 10-15 repetitions

Seated Row with Resistance Tube or Hand Weights – 12-16 repetitions

Bicep Curls using Weights or Resistance Tube– 12 repetitions

Bent-Over Row using Weights or Resistance Band – 12-16 repetitions

Full Body Stretch

Water Break


A person standing in front of a building

Side Crunches

This exercise targets the obliques and abs, which helps tighten and strengthen your core.

Tricep Dips

Along with strengthening your shoulders, triceps dips also build muscle in your lower arms and chest for a more toned appearance.

Seated Torso Twist

Working out your core daily can help you get rid of that bloated feeling post-mealtime, as well as prevent gas and indigestion throughout the day.

Sit-ups or Crunches

These exercises work both upper and lower abdominals to give you that enviable “six-pack” look! You’ll be amazed at how strong your entire midsection will become after only a few weeks of doing this workout.

Calf Raises on Step or Bench

Working your calf muscles daily will help you achieve leaner, stronger legs that are less prone to cramping and fatigue.

Pushups or Close Grip Pushups

Along with strengthening your arms, pushups also give your chest a great workout. Hitting the gym for “chest day” doesn’t have to happen every week if you make time to do some pushups in addition to this routine!


Try to incorporate these back exercises into your daily routine to strengthen your lower back muscles without risking any injury due to lack of support.

High Knees Running in Place

High knee running is a great warm-up exercise to do daily that can help you avoid injuries while working out.


As the saying goes, “abs are made in the kitchen,” and planks help strengthen your core.

Seated Row with Resistance Tube or Hand Weights

Along with strengthening your back muscles, seated rows improve posture and reduce neck strain from sitting hunched over bent at the computer all day.

Bicep Curls using Weights or Resistance Tube

In addition to toning arms, bicep curls also give you a stronger grip and improved bone health.

Lower Back Extensions

This exercise not only strengthens your back but also gives you the added support that can help prevent injuries.

Windshield Wipers

Getting in some windshield wiper exercises every day will give you the strong and toned legs of a dancer.

Sit-ups or Crunches

By strengthening your core muscles daily, sit-ups and crunches also improve spinal alignment for healthier spine alignment and less low back pain.

Bent-Over Row using Weights or Resistance Band

Using resistance bands (or even spaghetti noodles) to work out your arms is an easy way to tone up while avoiding injury because there’s no heavy lifting involved.

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