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Set your intention. Write down exactly what you’re hoping to gain (greater stamina, more energy, etc.).
benefits of
morning exercise
With no meetings, phone calls or emails to distract, there’s less chance of becoming sidetracked and skipping exercise.
Exercise stimulates the release of feel-good hormones, leading to improved attention span and greater mental clarity—a way to lift “morning fog.”
Early morning aerobic exercise was shown to have the best effect on both blood pressure and sleep quality.
Exercise boosts the body’s metabolism to burn more calories. Morning exercise has been shown to burn more fat over the course of 24 hours when performed before breakfast.
Exercise benefits the cardiovascular system so you feel more energized to tackle the day ahead.
UP &
Jumpstart your day
with these energizing exercises. start
with 2 sets of each exercise. add sets
as time allows and strength increases.
at ’em
It not only helps prevent injury, it also limbers up your body after a night of sleep by increasing blood flow to muscles and joints.
get what you need at Hy-Vee
Tone It Up Booty Bands
Tone It Up Slide ’n Sculpt Discs
Tone It Up Jump Rope
3
squat & press
Stand with feet shoulder-width apart and hold dumbbells high above head. Bend knees into a squat as you lower weights to shoulder height. Slowly return to starting position. Repeat 10 times.
Adjust your sleep schedule gradually. Go to sleep and awaken 30 minutes earlier. After a week, dial the time back another half hour.
Have workout gear ready the night before so you don’t take time from your workout.
Ease into it. If you need a few minutes to clear your head, do so. Just don’t get back in bed or lounge on the couch.
Find your motivation with a workout buddy, listening to upbeat music or following along with a fitness video.
Keep it fun. Do exercises you enjoy so you look forward to the new routine.
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Fewer obstacles
Increased focus
Lower blood pressure and better sleep
Weight management
More energy
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FITNESS
early bird
reap the benefits of exercising in the a.m.
with these tips and exercises, you can
start an early-morning workout, then cross
that off your
to-do list!
Stretch first.
1
Stand with feet shoulder-width apart, knees slightly bent and buttocks sticking out to increase pressure on hamstrings. Place band directly below knees. Shuffle 5 steps to the left, then 5 steps to the right. Repeat 10 times. Keep feet facing forward and knees directly above feet throughout the exercise.
NOTE: The band helps increase strength of the hips, legs and joints; however, the exercise can be performed without the band, if desired.
squat side shuffle
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Assume plank position, hands grasping dumbbells set shoulder-width apart and feet spaced wider than shoulders. Stiffen entire body while driving right dumbbell into floor and rowing left dumbbell up and to side of rib cage. Slowly lower dumbbell back to the floor. Switch to opposite arm.
Perform 5 to 10 reps for each arm.
NOTE: Do not twist hips.
renegade rows
4
Stand upright with feet hip-width apart; hold dumbbells by sides, palms facing body. Keep right leg straight while lunging with left leg a few feet to the side; bend left knee but keep it tracking above toes. Keep arms extended toward floor while holding weights at center. Push off left foot, return to starting position and curl dumbbells with palms facing shoulders. Lower dumbbells and repeat sequence while lunging to the opposite side. Perform 10 reps on each side.
lateral lunge and curl
5
March in place, pulling left knee up toward chest while raising the right hand to shoulder level. Return to starting position and perform the move with opposite leg and arm. Repeat 10 times on each side.
high knees
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Stand with feet 6 inch apart, arms by side. Hold dumbbell in left arm and place left foot on Slide ’n Sculpt disc. Slide disc back while dropping into a lunge, bringing right knee to 90-degree angle and left knee close to floor. Push back and return to starting position. Complete 10 lunges, then switch disc and dumbbell to right side and complete 10 lunges.
NOTE: The disc introduces elements of balance and coordination to the movement, but the exercise can be done without it, if desired.
reverse lunge
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tricep dip & toe touch
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pro tip:
make the commitment
Morning workouts are ideal for starting each day off on the right foot! Write it in your planner, set an alarm and go in with the attitude that you are making a commitment to yourself. Don’t be surprised if you find that exercising first thing in the morning energizes you for the day ahead.”
Kick up the cardio. If time and fitness level permit, add jumping rope to the morning routine one to three times per week. One study showed that 10 minutes of jumping rope had the same cardio benefit as 30 minutes of jogging.
—Daira Driftmier
Certified Personal Trainer and
Director of Hy-Vee KidsFit and
Hy-Vee Fitness
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GETTING STARTED
reap the benefits of exercising in the a.m.
with these tips and exercises, you can
start an early-morning workout, then cross that off your
to-do list!
Stand with feet shoulder-width apart and hold dumbbells high above head. Bend knees into a squat as you lower weights to shoulder height. Slowly return to starting position. Repeat 10 times.
March in place, pulling left knee up toward chest while raising the right hand to shoulder level. Return to starting position and perform the move with opposite leg and arm. Repeat 10 times on each side.
Lean backwards while seated on floor with knees bent and hands beneath shoulders. Use hands and feet to lift buttocks off ground, then lower toward floor without touching to complete a tricep dip. Lift buttocks back up, this time straightening the left leg and right arm simultaneously as you reach toward toes. Return outstretched arm and leg to starting position; repeat tricep dip. Repeat sequence, alternating arms and legs until you have completed a total of 10 reps.
Assume plank position, hands grasping dumbbells set
shoulder-width apart and feet spaced wider than shoulders. Stiffen entire body while driving right dumbbell into floor and rowing left dumbbell up and to side of rib cage. Slowly lower dumbbell back to the floor. Switch to opposite arm. Perform 5 to 10 reps for each arm.
NOTE: Do not twist hips.
Stand with feet shoulder-width apart, knees slightly bent and buttocks sticking out to increase pressure on hamstrings. Place band directly below knees. Shuffle 5 steps to the left, then 5 steps to the right. Repeat 10 times. Keep feet facing forward and knees directly above feet throughout the exercise.
NOTE: The band helps increase strength of the hips, legs and joints; however, the exercise can be performed without the band,
if desired.
at ’em
renegade rows
squat & press
lateral lunge and curl
high knees
reverse lunge
tricep dip & toe touch
squat side shuffle
1
Jumpstart your day with these energizing exercises. start with
2 sets of each exercise. add sets as time
allows and
strength increases.
2
3
4
5
6
7
Stand with feet 6 inch apart, arms by side. Hold dumbbell in left arm and place left foot on Slide ’n Sculpt disc. Slide disc back while dropping into a lunge, bringing right knee to 90-degree angle and left knee close to floor. Push back and return to starting position. Complete 10 lunges, then switch disc and dumbbell to right side
and complete 10 lunges.
NOTE: The disc introduces elements of balance and coordination to the movement, but the exercise can be done without it, if desired.
Stand upright with feet hip-width
apart; hold dumbbells by sides, palms facing body. Keep right leg straight while lunging with left leg a few feet to the side; bend left knee but keep it tracking above toes. Keep arms extended toward floor while holding weights at center. Push off left foot, return to starting position and curl dumbbells with palms facing shoulders. Lower dumbbells and repeat sequence while lunging to the opposite side. Perform 10 reps on each side.
Lean backwards while seated on floor with knees bent and hands beneath shoulders.
Use hands and feet to lift buttocks off ground, then lower toward floor without touching to complete a tricep dip. Lift buttocks back up,
this time straightening the left leg and right
arm simultaneously as you reach toward toes. Return outstretched arm and leg to starting position; repeat tricep dip. Repeat sequence, alternating arms and legs until you have completed a total of 10 reps.
Motion
Motion
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SOURCES
Effects of exercise timing on sleep architecture and nocturnal blood pressure in prehypertensives
National Library of Medicine
Exercise increases 24-h fat oxidation only when it is performed before breakfast
National Library of Medicine
A 45-minute vigorous exercise bout increases metabolic rate for 14 hours
Piedmont Healthcare
5 benefits of morning exercise
Beth Israel Deaconess Medical Center
The health benefits of jumping rope
Kick up the cardio. If time and fitness level permit, add jumping rope to the morning routine one to three times per week. One study showed that 10 minutes of jumping rope had the same cardio benefit as 30 minutes
of jogging.