You don’t have to be an early bird to enjoy the benefits from working out in the morning. Okay, so maybe ‘enjoy’ is overselling it a bit — especially if you’re a night owl — but, there are more than a few good reasons to exercise in the morning.

  • Brain can’t object.

    Ever heard the saying: “I workout early, before my brain can figure out what I’m doing?” The funny thing is it’s true. When you just get up and go, you don’t give your brain time to object, by the time it wakes up fully, you’ve already finished your workout! Set your alarm 30 minutes earlier, get your workout gear ready, so it’s the first thing you see, and go!

  • Stick to it.

    People who exercise in the morning tend to stick to their workouts consistently, probably because they get it out of the way before the rest of the day even has a chance to butt in. You’ll feel good for having done your workout (smug grin optional), you’ll feel great from the endorphins and you’ll be more likely to see good long-term results.

  • Sleep better.

    This study found that the participants who exercised in the morning were significantly more likely to have a good night’s sleep than those who exercised in the evenings – possibly because of how exercise affects the body’s internal clock. The added benefit to better sleep is that it puts you in a much better position for weight loss because it helps control the body’s hormonal balance.

  • Get energized.

    Remember those endorphins? Well, they’re just one hormone – the natural chemical cocktail you get from a good workout will give you an awesome feel-good, energy-filled boost for the rest of the day. You may not even need the coffee, heck on account of the smiley, glow-y, happy you, working out early could even get you promoted.

  • Gym is empty.

    Yep. Not much more to say.

  • Metabolism kick-start.

    You already know how working out is one of the best ways to boost your metabolism, so why wait? Give it a kick-start from your restful slumber and enjoy a fired-up metabolism for many hours more.

Convinced yet? Even if you’re skeptical — and what good Night Owl wouldn’t be — try it out for a month and then decide. How do you start? It just so happens we have a handy guide: 6 Simple Steps to Becoming a Morning Workout Person for you here – it’s a pleasure.

Now that you’re well on your way to becoming a morning workout person — if not already — you’ll need a workout – we’ve got you covered; try out this fat-burning workout to kick-start your metabolism and clear out the cobwebs from a long night’s sleep.

You can do this workout even if you’ve just got 7 minutes — everyone can squeeze in 7 little minutes — but if you really want to get gold-star results, you’ll want to eventually push it to 3 rounds – just 21 minutes, easy!

15 Minute Wake Up Workout

Warm Up

Spend 3 – 5 minutes doing the following warm-up exercises.

High Knees
Jumping Jacks


Aim to do 3 rounds.
Do each exercise for 1 minute.
Rest 10 seconds between exercises.

Cobra Push-up
Pulsing Squat Jumps
Plank Leg Raises
3 Pulse Lunge Jump
Bicycle Crunches
Wall Sits

Cool Down

Your usual cool down and stretching.


Aim to do 3 rounds, but if you only have time for one round, don’t let that stop you, just get it in as many rounds as you can.
Clean eating + strength training + cardio = great results!

Exercise Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

Exercise Videos

Warm Up Exercises

Enjoyed this workout? Let us know in the comments section below!

2 Responses to “7-14-21 Minute Wake-Up Workout”

  1. Brooke

    I’m so glad y’all posted a new workout. I’ve been anxious to see what you came up with next. I have missed your posts. Thanks!

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