A good morning routine can set the tone for the rest of your day. Instead of starting your morning by immediately reaching for your phone, spending a few minutes moving your body can help you feel more active and refreshed.
You don’t necessarily need a long or intense workout. A simple 15-minute morning workout featuring a combination of yoga, cardio and core exercises can be a practical way to get your body moving.
Here are three easy exercises you can include in your morning routine to begin the day on an energetic note.
1. Surya Namaskar
Surya Namaskar, or Sun Salutation, is a traditional yoga sequence that involves 12 interconnected postures. It provides movement and stretching for different parts of the body and can help improve flexibility and mobility.
Practising Surya Namaskar in the morning can also encourage blood circulation and help you feel more awake after getting out of bed.
How to Do Surya Namaskar
Start by standing upright with your feet together and your hands joined in a prayer position. Take a deep breath and raise your arms overhead, gently arching backwards.
As you exhale, bend forward and bring your hands towards your feet. Move one leg backwards while inhaling, followed by the other leg to come into a plank position.
Lower your knees, chest and chin towards the floor. From there, move into Bhujangasana (Cobra Pose) while breathing in. Continue into Adho Mukha Svanasana (Downward-Facing Dog) before returning to a standing position.
Perform the sequence at a comfortable pace rather than rushing through the movements.
2. Cardio Exercise
A short burst of morning cardio can quickly get your heart rate up and help you feel more alert. Cardio exercises also increase physical activity and can support overall fitness and weight-management goals when combined with a balanced lifestyle.
You don’t need any special equipment to get started. Simple movements such as jumping jacks and running in place can work well for a quick home workout.
How to Do Morning Cardio
Stand upright with your feet comfortably apart. Perform jumping-jack movements by moving your legs outward while raising your arms overhead, then return to the starting position.
Continue the movement for around 2–3 minutes at a comfortable intensity.
Next, perform a running-in-place exercise for approximately 5 minutes. Keep your movements controlled and adjust the pace according to your fitness level.
3. Plank
The plank is a straightforward bodyweight exercise that focuses primarily on the core. It engages the abdominal and lower-back muscles and can also help support better body alignment and overall stability.
Because it doesn’t require equipment, the plank can easily be added to a short morning workout.
How to Do a Plank
Begin by lying face down. Place your elbows directly beneath your shoulders and lift your body while supporting yourself on your forearms and toes.
Keep your body in a straight line from your shoulders to your heels. Avoid dropping your hips or raising them too high.
Hold the position for around 30 seconds to 1 minute, depending on your fitness level. Beginners can start with a shorter duration and gradually increase the holding time.
Make These Exercises Part of Your Morning Routine
You don’t have to spend hours exercising to make your morning more active. Surya Namaskar, short cardio sessions and planks can be combined into a simple workout that takes only a few minutes.
Starting your day with regular physical activity may help you feel more energetic and refreshed. However, choose an intensity that matches your fitness level and stop if you experience pain, dizziness or unusual discomfort.
With consistency, these simple exercises can become an easy and practical part of a healthy morning routine.