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7 Morning Workout Routine Ways for White Collar Workers

12 min read
Last Updated on 01 July, 2024

It's already 8 in the morning, and you roll out of bed and see you just got an hour to work. You rush through the shower, grab an apple and a coffee, and then you're out the door. You manage to reach work on time but still feel overwhelmed after work. You constantly complain about having a long day and burnout before the week begins.

Be it you or me, we all have gone through the situation mentioned above. And it can happen for different reasons to different people, and not getting enough physical activity and mental sanity is one of them.

So, how do you break this loop and increase your productivity? How would you maintain your mental and physical sanity? Simply start your day with a quick morning workout routine.

You can get a boost of energy to last you into the afternoon by working out for just 15 or 30 minutes in the morning before work.

Let's learn more about the benefits of working out in the morning and how you can incorporate it into your daily life as an employee.

The Science Behind Routines

"Schedules Are Meant To HELP, Not HINDER. Create Them With YOUR LIFESTYLE In Mind" – Chrissy Halton.

A routine is the regular sequence of actions you take at a specific time.

Everything you do from the time you wake up until you fall asleep is a part of your routine. You wake up at a particular time daily, brush your teeth, and make your bed and breakfast. Everything you do is in a particular order; every day is a routine.

Not only that, binge-watching tv shows after a long day or going out to eat junk is also a part of your routine.

They are all repetitive behaviors that form a rhythm in your day-to-day activities. It's simple to get stuck in a rut and feel like we are merely going through the motions. Our lives can change dramatically with even minor adjustments. You'll feel more energized if you take the bus or walk to work rather than drive.

7 Benefits of Morning Workouts


We all know the fact that not everyone is an early bird. Infact, most of us hit the snooze button several times before waking up. But you cannot deny the benefits of getting up early and working out.

Morning exercise focuses on all dimensions of wellness that will help you live a better life. Morning routines are more than just practical; if you can establish the habit, they may improve your performance.

"Strength does not come from physical capacity. It comes from an indomitable will." -Mahatma Gandhi.

Obviously, it's easier said than done, so we have created this list of benefits to help you achieve your goals and keep motivating you.

1. Increased awareness


A morning workout is compatible with hormonal changes. The stress hormone cortisol helps people stay awake and attentive. Around eight in the morning, it peaks, and by nightfall, it decreases. The human body is better prepared for physical activity in the morning, and its heightened awareness would results in higher production.

2. Avoid the heat

The warmest time of the day in the summer is between 10 a.m. and 3 p.m., so exercising in the morning will feel more pleasant. Exercising outside is not advised at this period, and exercise is best done in the early morning, especially on hot days if you favor outdoor activities.

3. Mental advantages

Exercise has numerous positive effects on mental health; working out first thing in the morning makes these effects more noticeable. Neurotransmitters that support mental acuity and a longer attention span are released after exercise. "You'll feel refreshed and reenergized, as well as a sense of success."

4. Happier mood


There's no denying that exercise is a natural stress reliever. Your brain produces endorphins or "feel-good" hormones. A person who exercises first thing in the morning is more likely to remain cheerful throughout the day. A fantastic way to start the day is to exercise in the morning, providing a positive attitude and the drive to get things done.

"You are one ride away from a good mood."- Sarah Bentley.

5. Healthier lifestyle

All your organs begin to function better and more quickly when you exercise in the morning. You get hungry at the right times, and morning exercise might encourage healthy eating. Exercising first thing in the morning can inspire you to make better decisions.

Read 10 Awesome Lifestyle Choices For Employees To Elevate Their Work-Life

6. Better sleep

A morning workout can help you get a good night's sleep. People who exercise early in the morning usually sleep much better at night. It doesn't matter if you are an early bird or a night owl; falling asleep will be easy. It will help you fight sleep deprivation hampering your work-life balance.


You can benefit even more if you do your early morning exercise outdoors. Exercise that involves light exposure in the morning may help to boost melatonin production at night.

7. Increased Overall activity

People displayed increased physical activity in the following 24 hours after just 45 minutes of morning workouts. Morning exercise may help your overall increased activity if you want to lead a healthier and more active lifestyle.

To learn more, read: 13 Excellent Benefits Of Working Out In The Morning For Employees.

Tips to Get Started


You may establish your early training schedule with time and effort. Here's how to accomplish it:

  1. Take a good night's Sleep: Waking up early requires a sound sleep. Get seven to eight hours of sleep each night.

  2. Take your time: Instead of abruptly starting a workout at 6 a.m., gradually move your training schedule earlier and earlier.

  3. Prepare the night before: Set up your sneakers, exercise clothes, and other necessary equipment for your workout before bed.

  4. Prepare breakfast ahead of time: The night before your workout, make a refreshing, healthy breakfast to increase your metabolism.

  5. Find a workout partner: A wonderful way to keep yourself responsible is to plan with a friend. This way, you can enjoy each other's company and be consistent.

  6. Take up an exercise you enjoy: See what you like best by trying different exercises. It will be simpler to get out of bed when you genuinely enjoy working out.

For advice on exercising safely, speak with your gym teacher, coach, sports organization, exercise physiologist, or physiotherapist.

Pre-Workout Meals to Consume Before Working out

While exercising before breakfast offers some advantages, controlling your blood sugar levels before going out is crucial. Otherwise, your body won't be able to keep up with you during your workout.

"If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health." – Hippocrates.


Have a quick bite of high protein and carbohydrates before your morning workout. Your body will function more effectively and quickly recover from workouts with a good diet.

Before a workout, you should consume the right nutrients to maximize performance and reduce muscle injury.

Pre-Workout Meal Ideas

  • Oatmeal is light to digest and gives you plenty of energy before working out.
  • Bananas contain sugar and starch, giving you energy for the day.
  • Peanut Butter Sandwich contains starch and sugar, which gives energy.
  • Energy Bars have carbs and protein that gives you energy throughout your day.
  • Yogurt contains calcium, protein, and a little bit of natural sugar, which is also very light on the stomach and gives you energy.

Also Read: 51 Healthy Snacks For Work To Lose Weight And Stay Healthy

7 Morning Workout Routine Ideas

Here are 7-morning workout routines you may use to have more ideal days, along with the what and why of routines.

Always do a five to ten-minute warm-up before starting your workout routine.


1. Set up a Home Gym

You are one step closer to being fit if you are lucky enough to have a home gym. It is simpler and more practical to wake up and work out at home. You can develop your strategy using suggestions from dependable resources and professionals. Making it a routine to work out in the morning will help you stay fit and maintain your energy levels throughout the day.

2. Running or Jogging


For many people, this is among the greatest morning workout regimens. In reality, by constructing the appropriate infrastructure, like parks, walking pathways, and sidewalks, many towns and localities encourage individuals to run in the morning. This exercise lets you keep your heart healthy and make your day lively.

"Run when you can, walk if you have to, crawl if you must; just never give up."- Dean Karnazes.

3. Walk to Work

Don't be scared to work up a sweat. It is quite healthy to commute by cycle or on foot. Anyone can walk to work, even if they park their car or get out of a public vehicle far from their place of work.

Include stair climbing in your walking routine. This is primarily for people who didn't get a chance to exercise in the morning.

4. Yoga


Yoga in the morning is preferable to yoga in the evening. The greatest time to do yoga is in the morning because it is a form of exercise that benefits your body and mind. Imagine planning your day's plans while meditating and getting a chance to stretch every muscle in your body. Yoga is the best activity you can do in the morning to ensure a healthy and productive day.

Also Read 14 Fantastic Benefits Of Yoga In The Workplace

"Energy & persistence conquer all things." – Benjamin Franklin.

5. Bodyweight Training

It is feasible for people with enough willpower to get up early and perform bodyweight exercises. Stretching, push-ups, squats, and jumping jacks are a few, and it can be a full-body workout or spot training to build your muscles.

These bodyweight exercises are wonderful since you don't need to go outside or have any special equipment to accomplish them. If you have the space, you can do them in your bedroom, living room, or balcony.

6. Meditate in the Fresh Air


You strike a balance of mental and physical exercise in the morning. You can meditate for 30 minutes to center yourself and prepare your mind for the day. It will improve your mental health and give you a sense of accomplishment in life and work.

Read 20 Mantras For Meditation To Help Employees Retain Focus At Work

7. Explore and Learn

You can mix and match your early morning workout routine daily. You don't have to stick or force yourself with a workout plan you don't enjoy. Here is a sample list that you can use to test out different training options.


  • Relax your mind on Mondays- Meditation

  • Swim your worries away on Tuesdays - Swimming

  • Dance your way around on Wednesdays- Zumba

  • Do a little spinning on Thursdays- Spin class

  • Feel your calves on Fridays- Cycling

  • Give time to your friends and family on Weekends- Family Day

Remember to stretch your body after a good workout, which will loosen up your muscles.

Top 5 Morning Workouts

Workouts do not have to be difficult to be effective. Even if you're running late, moving your body for a few minutes can help raise your heart rate, release endorphins, and improve your mood.

Quick workouts are also ideal when you're short on time, traveling, or simply want to get your blood pumping.

Plus, working out before heading to work allows you to establish a healthy daily routine. Here is a list of 5 simple yet effective routines -

1. Warm Up

Begin with 2 minutes of warm-up activities. Do 90 seconds of simple cardio routines, such as:

  • Running in place

  • High knees

  • Jumping jacks

  • Skipping (without a rope)

  • After that, do 30 seconds of dynamic stretches like arm circles and hip swings.

2. Plank

  • You need to be in a pushup position, placing your weight on your forearms, elbows, and toes.

  • Your arms should be squarely beneath the shoulders, the body in a straight line, and the back fully flat.

  • You can hold this position for about 30 sec to 1 min.

3. Squat

  • Stand with your feet shoulder-width apart. Put your hands behind your head if you want.

  • Begin by flexing your knees and hips and sitting back with your hips. If you are able, go all the way down.

  • Reverse the action quickly until you return to the starting position. Keep your head and chest up and your legs out as you squat.

  • Repeat it 15 times for one set and do 3 sets each.

4. Lunges

  • Begin by standing shoulder-width apart and your hands on your hips.

  • Stride forward on one leg, flexing your knees to lower your hips.

  • Drop until your back knee is almost touching the ground. Your posture should be erect, and your front knee should be higher than your front foot.

  • To get back up, drive into the heel of your lead foot and extend both knees. Stride forward with your back foot, then lunge with the opposite leg.

  • Do 3 sets of 15 reparations for each leg.

5. Bicycle crunch

  • Lay on your back. Bend your knees and place your feet hip-width apart on the floor. Put your arms behind your head, elbows looking outward.

  • Firm up your abs. Raise your upper body and knees to 90 degrees. This is where you'll begin.

  • Exhale and twist your trunk by bringing your right elbow and left knee together. Straighten your right leg at the same time. Pause.

  • Return to the beginning posture by inhaling and exhaling.

  • Exhale. Extend your left leg and move your left elbow to your right knee. Pause. This completes one repetition.

  • Do 3 sets of 25 repetitions.

Summing it Up

"Motivation is what gets you started. Habit is what keeps you going."- Jim Ryun.

Consider early morning workouts if you want to begin a fitness routine. Morning exercise will give you more vigor, concentration, and positivity to face the day. Additionally, you're more likely to eat well and stay active throughout the day after a morning workout.

Although it may be difficult initially, consistency will make it worthwhile as you achieve your fitness goals. The "perfect" time to exercise doesn't exist despite these advantages, and the finest moment is one that you can maintain throughout time.

Remember that you are your greatest advisor, so pay attention to your body and follow your instincts. Keep yourself adequately hydrated, eat balanced food, and lead a lifestyle that promotes your health.

Recommended Resource: You can download our ebook for free A Complete Guide to Rewards and Recognition to engage, align and recognize your employees to inspire success.

Frequently Asked Questions

Question 1: Do I have to exercise every day?

Answer: A successful workout week can include something other than daily exercise. Three to four days per week should be sufficient if you put your all into each session. Combine cardio, HIIT, strength training, and yoga or Pilates into your weekly routine.

However, you should strive to move as much as you can each day to stay active, whether by vigorously walking, jogging, swimming, gardening, or doing your best household chores.

Question 2: Should I warm up before working out?

Of course! Although it can be tempting to get right in, especially if you're pressed for time, a full warm-up is crucial. Five minutes of cardio or dynamic stretching of the muscles you'll be using can serve as a brief warm-up.

Question 3: How often do I require a day of rest?

Having rest days is crucial to help your body heal and adapt. Alternating between strength training and cardio, with one or two rest days per week, depending on your fitness level, is a simple method to organize your week.

Rest is still crucial even as your strength and fitness increase since your body adjusts and strengthens during downtime, not when you're working out!

Consult your doctor if you are ill or wounded to devise a strategy for safely starting exercise again. Keep in mind that you're playing the long game here.

This article is written by Daina Barman who is a content writer and marketer at Vantage Circle. Besides being an epicure trying to cook every dish possible, she likes to dance her way around everything. To get in touch, reach out to editor@vantagecircle.com

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