Working out in the morning: benefits and 14 tips to get started
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Curious if it's better to work out in the morning or at night? Learn the benefits of morning workouts and how to start working out in the morning with ease.
Working out in the morning can be a great habit to get into.Whether you're a night owl considering the advantages of early morning workouts, or an early bird looking to optimize your morning routine, learn more about how moving your body first thing in the morning can unlock a more energetic, productive, and healthier you.
What is the best time to work out?
The most crucial factor in your workout schedule isn’t necessarily the time of day, but finding what aligns with your lifestyle, natural body rhythms, and preferences. Exercising at different times can bring unique benefits and challenges, and understanding these can help you decide when it’s best to work out for your body.
Morning workouts
Kickstart your metabolism: Exercising in the morning can jumpstart your metabolism, leading to increased calorie burn throughout the day. It can set a health-focused tone, often leading to healthier eating and lifestyle choices.
Enhance mental clarity: Morning exercise can lead to improved focus and mental energy, potentially increasing productivity at work or in daily tasks.
Consistency: For many, mornings are less prone to schedule interruptions, so it’s easier to maintain a consistent workout routine.
Sleep quality: Studies suggest that morning exercisecan contribute to deeper, more restful sleep than evening workouts.
Evening workouts
Peak physical performance: Many people experience peak physical performance in the late afternoon or early evening, perhaps in relation to having higher body temperature or increased muscle flexibility.
Stress relief: Evening workouts can be an excellent way to decompress and relieve the stresses of the day.
Greater strength and endurance: Some people have more strength and endurance in the evenings, possibly leading to more effective or longer workouts.
Finding your ideal time
If you're a morning person, you might find it easier to stick to a morning routine, but night owls might find evening workouts more natural and productive.
Experiment with workouts at different times of the day and pay attention to what feels best for your body and schedule. The most effective workout is the one you can commit to consistently.
15 benefits of working out in the morning
Morning workouts can bring many benefits that extend beyond physical health.
Boosted metabolism
Enhanced sleep quality
Elevated mood
Improved focus and mental clarity
Encourages healthy choices
Maintains a consistent routine
Enhanced physical performance
Improved heart health
Strengthened immune system
Increased energy levels
Weight management, if needed or desired
Enhanced social life
Time for reflection and planning
Reduced caffeine dependence
Improved discipline and personal development
Looking for a good morning workout? Try mindful movement
It can be a challenge to find the right type of morning workout for you. Mindful movement, a blend of physical activity and mindfulness, can be an excellent choice for morning routines and can set a positive tone for the rest of the day.
Mindful running
If you enjoy jogging or running, try going for a mindful run. It can help you connect with your body and surroundings, transforming your run into a meditative experience.
💙 Journey through a body scan, sensory meditation, and mindful movement in A Mindful Run with Mel Mah.
Mindful walking
For a gentler start, mindful walking sessions guide you through a peaceful, reflective walk. This can help you engage with the present moment, observe your surroundings, and start your day with clarity and calm.
💙 Find peace in the present moment and try this mindful meditation to Walk Away Stress.
Yoga and stretching
Looking to combine physical activity with relaxation? Yoga or stretching routines are perfect for loosening tight muscles and awakening the body in a gentle way.
💙 Follow along as Mel Mah guides you through gentle yoga sequences during the Daily Move.
How to start working out in the morning: 14 easy habit-forming tips
If you're not naturally an early riser, transitioning to a morning workout routine can be challenging. But with the right strategies, you can develop this healthy habit.
1. Gradual adjustment
Begin by waking up just 15 minutes earlier than your usual time. This small change helps your body adapt slowly. Every few days, set your alarm a little earlier until you reach your desired wake-up time for working out.
2. Prepare the night before
Organize your workout kit and any equipment before bedtime to reduce morning decision-making and speed up your routine. Choose your clothes, fill a water bottle, and have everything ready to go.
3. Create an inviting morning atmosphere
Set up a morning environment that motivates you to wake up and start working out. Arrange for your favorite music to play or prep your coffee maker to start brewing as you wake up.
💙 The right music can be a powerful motivator in the morning. Boost your mood and energy levels with a curated playlist to help you Rise and Shine.
4. Optimize your sleep environment
Make your bedroom ready for good quality sleep to make it easier to wake up early. Ensure a comfortable mattress, cool room temperature, and minimal light and noise.
💙 Transport yourself into sleep with one of Calm’s relaxing Sleep Stories, like A Woodland Stroll to Sleep.
5. Go to bed earlier
Getting enough sleep helps you feel rested and ready for morning workouts. Adjust your evening routine to sleep earlier, and start a relaxing pre-bed routine like reading or meditation instead of using electronic devices.
💙 Follow along to Quieting the Mind and Body, a soothing nighttime meditation to help you settle into sleep.
6. Have a nutritious pre-workout snack ready
Prepare a light, energy-boosting snack for the morning so you’re giving your body the necessary fuel for your workout. Choose easy options like a banana or yogurt, or prepare something the night before.
7. Find a workout buddy or join a group
Accountability can significantly enhance motivation, so pair up with a friend or join a morning exercise group to keep you on track.
8. Start with enjoyable workouts
You're more likely to stick with a routine that you enjoy, so choose exercises that you find fun and engaging. Experiment with different types of workouts to find what excites you.
9. Set realistic goals
Achievable targets can help prevent discouragement and build momentum. Begin with manageable workout goals like short, 8-minute sessions and gradually increase as you get comfortable.
💙 Take goal-setting one step further by discovering The ‘Why’ Behind Your Goals with the help of Jay Shetty.
10. Track your progress
Keep a record of your workout achievements in a journal or a fitness app to monitor your workout frequency and improvements. This can be a strong motivational tool for your morning exercise.
11. Reward yourself
Give yourself a small reward after each workout to help reinforce the positive habit. Plan something enjoyable post-workout, like a tasty breakfast or a favorite coffee.
12. Mind the caffeine
Caffeine can enhance energy levels and alertness, so consider a moderate caffeine intake, like a cup of coffee or green tea, before exercising.
13. Stay hydrated
Hydration is key in optimizing your workout performance. Keep a water bottle by your bed to remind you to drink water first thing in the morning and throughout the day.
14. Be patient and persistent
Understand that habit formation takes time. Patience and consistency are needed for long-term success. Stay committed, and don't get discouraged by occasional setbacks.
💙 Discover how to cultivate a new normal by learning to Turn Choice Into Routine.
Working out in the morning FAQs
Is it good to work out in the morning on an empty stomach?
Working out on an empty stomach, known as 'fasted cardio,' can be effective for certain fitness goals like fat loss. The theory is that the body, in the absence of readily available glucose from recent meals, turns to stored fat for energy. However, this approach isn't suitable for everyone, as it can lead to feelings of dizziness or fatigue, especially in intense workouts. It's important to consider your personal health conditions, workout intensity, and nutritional needs. If you decide to try fasted cardio, consider starting with light to moderate exercises and observing how your body reacts.
What are the disadvantages of morning workouts?
While morning workouts have many benefits, there are potential drawbacks to consider, too. The body's temperature is lower in the morning, which can mean stiffer muscles and joints, possibly increasing the risk of injury if a proper warm-up isn't done. For night owls, adjusting to an early morning routine can be challenging and may lead to inconsistency if not managed well. Additionally, time constraints in the morning can sometimes lead to rushed workouts, which might be less effective or enjoyable.
What happens if you workout first thing in the morning?
Engaging in exercise first thing in the morning can have several positive effects.
It can kickstart your metabolism early in the day, potentially leading to increased calorie burning throughout the day.
Morning workouts may also elevate feel good brain chemicals, improving mood.
Exercising in the morning can lead to increased alertness and mental clarity, which may enhance productivity throughout your day. However, it's important to warm up properly, as the body's muscles are typically colder and tighter in the morning.
What is the 30 30 30 morning workout?
The 30 30 30 morning workout is a routine designed to help in weight loss. In this theory, you eat 30 grams of protein within 30 minutes of waking, and engage in low-intensity exercise, like a walk or gentle cycle ride, for 30 minutes. It’s a regime designed to encourage your body to burn fat and build lean muscle and can be an accessible way to start a morning workout routine habit.
Can morning workouts help with weight loss, and if so, how?
Morning workouts can be particularly effective for weight loss. Exercising in the morning can elevate your metabolism early on, increasing the total number of calories burned throughout the day. It can also set a positive, health-focused mindset, which can lead to better dietary choices and a more active lifestyle. Additionally, morning workouts can improve insulin sensitivity, which is beneficial for weight management. Don’t forget to combine exercise with a balanced diet and adequate rest for effective weight loss.
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