9 Steps to Your Ideal Morning Workout

TikTok, much like Taylor Swift, thrives on distinct eras. Before the pandemic, TikTok content was dominated by dance challenges and playful voiceovers.

During the pandemic, it shifted to trends like “good soup” and “hot girl walks.” Now, morning workout routines are in the spotlight.

From trends like “5 to 9, before my 9 to 5” to “GRWM (Get Ready With Me): Morning Workout Edition," these videos go beyond working out.

They feature additional activities such as bed-making, sipping green drinks, crafting gourmet breakfasts, showering, and elaborate skincare routines. While visually appealing, such content can be misleading.

“Your morning workout doesn’t have to resemble these highly curated routines to be impactful,” says Alena Luciani, MSc, CSCS, and founder of Training2xl.

Below, we provide nine steps to building an effective morning routine that works for your goals, complete with exercise, nourishment, and—of course—coffee.

Determine Your Motivation for Morning Workouts

Exercising in the morning offers unique advantages, such as fewer interruptions from other obligations. “A morning workout is less likely to get rescheduled due to after-work commitments like happy hour,” notes Luciani.

Morning exercise also helps start your day with a positive action for yourself, triggering a domino effect of health-conscious decisions throughout the day.

Research even suggests that people who work out in the morning are less inclined toward junk food and are more physically active overall.

That said, morning workouts aren’t necessarily superior from a health perspective. “Whether you work out in the morning, during lunch, or in the evening, the key is consistency,” stresses Luciani.

Benefits like deeper sleep, stronger muscles, and lower cholesterol occur with regular exercise, regardless of timing.

Ultimately, the best time to work out is when it suits your lifestyle. Ensure your decision stems from genuine motivation rather than influencer trends, emphasizes Jake Harcoff, CSCS, head coach and owner of AIM Athletic.

Place Your Alarm Across the Room

To maximize your morning workout routine, avoid the temptation to hit snooze. Turning off your alarm repeatedly disrupts your natural wake-up cycle, leaving you groggier.

“Snoozing prevents your body from completing its sleep cycle, which can lead to low energy and slower reaction times,” says sleep psychologist Shelby Harris, PsyD.

To combat this, place your alarm across the room. This simple trick forces you to physically get out of bed, breaking the snooze habit.

Hydrate as Soon as You Wake Up

Even without a dry mouth, you’ll likely be dehydrated after hours without drinking water. Breathing, sweating, and even certain medications can worsen overnight moisture loss, says Brooke Alpert, MS, RD, CDN.

Dehydration can cause fatigue, dizziness, and other issues—especially during exercise. To counteract this, drink 8 to 16 ounces of water right after waking up, suggests Bonnie Taub-Dix, RDN.

Adding an electrolyte supplement can further boost hydration by aiding water absorption and preventing muscle cramps.

Coffee Boosts (Optional but Encouraged)

There’s no harm in enjoying a cup of coffee to fuel your workout. Caffeine not only boosts energy but may also enhance performance by improving focus and alertness.

For optimal results, drink one or two cups of coffee about an hour before your workout, adjusting the quantity based on your caffeine tolerance.

If caffeine on an empty stomach bothers you, pair it with a small snack.

Snack Smart, Before and After Exercise

Morning exercisers often debate whether to eat before or after a workout. The answer? Both—just tailor your portions.

“A small pre-workout snack with carbs and protein, such as yogurt with fruit or a banana with nut butter, can fuel your workout,” explains Taub-Dix. Avoid heavy meals that may disrupt your stomach during exercise.

Your post-workout meal, on the other hand, should be more substantial, combining healthy fats, protein, and whole grains.

Good options include oatmeal with almond butter, eggs with turkey sausage, or a smoothie enriched with protein powder.

Fasted exercise is an exception, suited only for those who experience digestive issues after eating pre-workout. Otherwise, prioritize nourishment to optimize your performance and recovery.

Prioritize a Proper Warm-Up

Regardless of when you exercise, warming up is essential to prevent injury and get the most out of your workout.

Warming up is particularly critical in the morning when your muscles and joints may be stiffer due to reduced overnight movement.

“A proper warm-up increases your circulation and core temperature, improving flexibility and making it easier to move safely,” says Harcoff.

Start with general activities like jogging, jumping jacks, or cycling for 3–5 minutes to elevate your heart rate. Then, target the muscles you’ll use during your main workout.

For instance, stretch your calves before incline walking or do lightweight Romanian deadlifts before heavy lifts.

Build Your Morning, One Step at a Time

Creating a morning workout routine doesn’t have to involve intricate steps or hours in the kitchen.

By focusing on purpose, preparation, hydration, and smart nutrition, you can craft a simplified routine tailored to your needs.

And yes, it’s okay to skip the TikTok flair—you don’t need fancy green drinks or perfectly plated breakfasts to reap the benefits.

Just wake up, move your body, and fuel it right. Over time, these small, consistent efforts will amount to big health benefits.

Walk It Out

Fitness TikTok has a clear favorite when it comes to workouts—treadmill walking. Need a reminder? The 12-3-20 workout was created on the platform, and TikTok also contributed to the rise in popularity of walking pads.

According to Luciani, treadmill walking is excellent exercise at any time of day and is often an underappreciated workout. It's one of the easiest forms of exercise for beginners, providing a low-impact way to engage leg muscles, boost endorphin levels, and support joint health.

For those just starting, Luciani recommends walking at a pace and incline that feel manageable. Over time, as your fitness improves, you can slowly raise the incline.

On the other hand, Harcoff says those with consistent exercise routines can intensify their treadmill sessions by increasing resistance, speed, or incline.

Adding a heart rate monitor is a great way to measure whether your workout is sufficiently challenging.

Harcoff notes that treadmill walking has gained popularity partly due to the misconception that low-intensity cardio, such as staying in the "fat-burning heart rate zone" (aka Zone 2), is best for burning fat.

While fat serves as the main energy source during lower-intensity activities, the body utilizes multiple energy pathways. Plus, higher-intensity workouts typically lead to better long-term changes in body composition.

Fitness trackers allow you to monitor your current heart rate zone, providing valuable insight and ensuring you occasionally reach Zones 3 or 4 for greater benefits.

Lift Things and Put Them Down

Walking on a treadmill, especially with a trendy Taylor Swift playlist, can be fun. However, it’s not sufficient to meet the Centers for Disease Control and Prevention’s (CDC) guideline of incorporating strength training at least twice per week. To achieve this, strength training is key.

“Strength training is vital for women of all ages,” says Luciani. She explains that strength training challenges joints and muscles, improving muscle strength, bone health, joint stability, and cartilage condition.

Unlike running or high-impact exercises, it’s a joint-friendly activity—if done with proper form.

Strength training doesn’t only offer physical rewards. Luciani stresses its mental and emotional benefits as well.

“Regular strength training allows you to witness your own progress and achieve things you couldn’t before,” she says. Observing your growth can boost confidence, resilience, and body image outside the gym.

Harcoff emphasizes that planning is essential for successful weightlifting.

Whether following an online routine or working with a personal trainer for a tailored approach, a clear and structured plan helps maximize focus and efficiency.

The first step? Decide the number of days you’ll commit to strength training weekly.

For individuals training fewer than three times a week, Harcoff recommends simple full-body workouts that incorporate exercises like push-ups, pull-ups, squats, and core movements (e.g., V-ups). You can create a circuit combining these exercises for a productive session.

If you’re training more than three times a week, focus on two to three body parts per session to ensure all major muscle groups are addressed by week’s end.

This strategy, often called workout splits, involves dividing exercises across days.

For instance, Harcoff suggests beginning with two push movements and two squat exercises on the first day, then targeting opposing muscles (like pull and hinge movements) in the next session.

This approach saves time and ensures effective and balanced workouts.

Know When You Need To Skip

If you’re debating whether to hit snooze or head to the gym, Dr. Harris advises assessing your overall well-being first.

For example, if you’re on track to get fewer than six hours of sleep or are feeling overly fatigued, it may be better to prioritize rest over exercise.

“Feeling achy or rundown is your body’s way of signaling that rest and recovery are more important than a workout,” she says.

It might seem counterintuitive, but Dr. Harris explains that taking a rest day can be beneficial for your fitness goals.

“Allowing yourself to prioritize sleep on this one day can help replenish your energy, leading to a productive workout the following day.”

Skipping a workout when necessary can ultimately help you progress toward your health and fitness milestones.

Additionally, exercising in a fatigued state increases the risk of injury, which can lead to prolonged recovery and potentially derail your routine far more than taking one rest day would.

Source: shape

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.