I know a big part of what I share with you all are my healthy recipes along with tips, hacks, and meal plans. But, for today’s post, I really wanted to highlight another big important part of my weight loss journey- exercise! If you are at the start of your journey and want to start incorporating exercise into your day, here are 7 tips to help you start a morning exercise routine.
It’s no surprise that “lack of time” is the number one hurdle when trying to start and staying consistent with an exercise routine. At least, according to the numerous Organize Yourself Skinny readers I talk to. We all live very busy lives and sometimes, it seems impossible to find even an extra 30 minutes to schedule a workout.
I understand.
The solution that works best for me is an early morning workout. I know, with work schedules and other commitments, this might be difficult for some. However, if the only thing holding you back is a warm bed and sweet dreams, then creating a morning exercise routine is within reach – you just need to form the habit!
Reasons Creating A Morning Exercise Routine Is Super Helpful
I prefer to get in an early morning workout for a few reasons.
It gets exercise out of the way before the day begins, a million excuses start to form, and, quite frankly, before I shower.
I can’t even tell you the number of times I would plan to exercise after work. Then 5:00 pm would hit and I would be too tired to even think about getting in a workout. Not to mention, I needed to get home and feed my family. By the time all the nightly activities were done, it was time to pass out.
Therefore, if I don’t exercise in the morning, it won’t happen at all. The only excuse that keeps me from getting on my treadmill is waking up late. In my opinion, this is a much easier fix than trying to find an hour or two in the middle of the day or at night.
It starts my day on a positive note.
I use that time to think about life, solve problems, and just be in solitude. That one hour of exercise helps me stay focused and energized throughout the entire day. Feeling productive and accomplished is a priority for me. I need that. When I start my day with exercise, I feel productive, accomplished, and ready to take on the world – all by 7:00 am!
It starts my day by crushing a goal first thing in the morning.
I’m a big believer in how you start your morning sets the stage for the rest of the day. So, if I start my day with a sweaty morning workout then I’m more likely to accomplish other healthy goals throughout the day.
Favorite Exercise Gear for an Early Morning Workout
- Wireless Earbuds – Currently I have AirPods (I got them for free with my new computer) which I love! However, before I got AirPods I had this set I purchased for under $40 and they worked great. Regardless, wireless earbuds are an essential part of my exercise routine. I need them to listen to my shows, music, and podcasts.
- Sneakers – I own these Nike React Infinity Run Flynit Running Shoe. They are great for the running/power-walking routine I do on my treadmill. I’ve also owned this Asics running shoe that worked great too. I do prefer Nike but that’s just my opinion. Regardless, having a good pair of sneakers is super important. They provide a cushion to your knees and legs that will help prevent injury.
- Yoga Pants or Leggings – These leggings on Amazon or under $20 and are awesome! They are of great quality. The leggings stay in place when I run and are breathable. These leggings are also NOT see-through so you can feel comfortable doing those squats at the gym!
- Exercise Tops – I love loose-fitting racerback exercise tops. I have this one from Amazon in a few different colors. It’s under $17 and has great reviews.
- Sports Bra – A good sports bra, especially for my fellow large chested readers, is essential. I’ve tried many sports bras and my favorite brand is Nike. It’s a little on the pricier side being over $40 but it offers great control. And, if you’re a runner like I am then you’ll need a good fitting sports bra that offers control.
- Headbands – I like a thicker headband like this one by Nike.
- Water Bottle – When I’m exercising I like a squeezable exercise bottle that fits in the cupholder of my treadmill like this one by Under Armour
- Treadmill – I have a home gym set up in my basement. Nothing glamorous but it gets the job done. I own a Nordictrack similar to this model. It’s $600 which is a great middle-of-the-road price.
- Hand Weights – I own this Amazon Basics hand weights set and love it. It’s a great price for just under $30.
- Weight Bench – My husband bought me this Amazon Basics weight bench last year to help me with basic toning exercises. It’s just over $50. Again, nothing glamorous but it works perfectly for what I need.
What to Eat Before Early Morning Workout
When I exercise in the early morning, around 5;30am – 6:00 am, all I have is a cup of coffee with a couple of tablespoons of cream. Basically, I just need something to get me up and moving. I don’t eat until after my morning workout which is usually a healthy smoothie recipe or steel-cut oats.
However, if I work out a little later in the morning, or if I’m really hungry, I’ll have something like a banana or a couple of energy balls to settle my stomach but not make me too full. If I eat too much I run the risk of feeling bloated and getting cramps.
My advice is if you need to eat prior to exercise then keep it light. Have a small snack and then plan to eat a larger breakfast after you’ve completed your workout.
How to Start A Morning Exercise Routine
So, is morning exercise for you? If you think exercising in the morning could benefit you, then here are 7 tips that can help you start a morning exercise routine to start incorporating this week.
Pick a realistic time
It is often tempting to set my alarm clock for 4:30 am so I can have my workout and shower done by 6:00 am. However, that is not realistic or sustainable for me.
Trust me, I have tried many times.
A time I can stick with is 5:30 am. This allows me to get the proper amount of sleep and still enough time for a solid morning workout. If you pick a time that you can never stick with, then you will find it very difficult to create a routine and habit around that.
Once you pick a early morning time to exercise, then protect that time. It is easy to get off track doing other things. However, if you decide 6:30 am – 7:30 am is exercise time, then make sure nothing else takes priority. A great way to do this is with time-blocking.
Time-blocking is when you schedule certain blocks of time to specifically work or focus on something you want to keep a priority. For example, I have “exercise” scheduled into my calendar 5 times a week for 5:30am. I have reminders and alarms that go off so I don’t forget to exercise. I also have reminders set to make sure all of my exercise gear is ready the night before.
Get a good night’s sleep
This goes along with the first tip!
If you go to bed at midnight, not only will it be difficult to wake up at 5:30 am, it will be even harder to find the energy for a quality workout.
We need at least 7-9 hours of sleep to function at our best.
I know we all think we are superhuman and can survive on much less. However, we are looking to thrive, not just survive. So, we need our sleep.
My goal bedtime is 9:30 pm. Any later and I will struggle waking up in the morning.
Put out clothes, sneakers, and earbuds the night before.
This is huge! Trust me- the last thing you want to do after waking up is search around for all your workout gear. The number of times I went back to bed because I could not find my earbuds is embarrassing. Having your workout gear ready the night before will put you 10 steps ahead come the morning.
Also, plan to get into your workout clothes and put your sneakers on as soon as you wake up. This lets your mind know you are getting ready for a solid sweaty workout!
Plan out your exercise routine ahead of time.
Wake up each morning with an exercise plan.
- What exercises are you going to do?
- How long?
- Are you going to switch up exercises on certain days?
Having an exercise plan helps you get started and stay focused on your workout. However, don’t feel like you need to do an iron man workout every day. Even a little exercise is better than no exercise so do what can.
The point is to know what those exercises are going to be. Not having a plan will just waste the precious time you have in the morning.
I put together 4-weeks of exercise plans in my Organize Yourself Skinny eBook and 30-day Workout Bundle. These exercise plans are designed for everyday people, like me and you, to do in the comfort of our own home. You can learn more about the Organize Yourself Skinny Bundle here.
Having your exercise routine in place beforehand will make all the difference by keeping you focused and following through!
Give yourself a few minutes to wake up.
In the past, I would wake up and immediately drag myself down to my basement to exercise. I was barely coherent and many times this caused my workouts to be mediocre at best. When I gave myself 10 minutes to wake up, I became more alert and ready to exercise.
During those 10 minutes, I will drink water, have a cup of coffee, stretch, and start listening to my music. I know this seems very basic but it is these simple tips that have shown some of the biggest results for me.
Put together a motivating playlist.
The right music is essential to staying motivated during a workout – at least it is for me.
When I have high energy motivating music playing, I can run 30 minutes without thinking twice about it. I highly recommend taking the time to put together a playlist, specifically to listen to when exercising. Here’s a playlist I put together with my favorite songs to push me through the hardest part of my morning workout.
Exercise often!
Whenever you are forming a new exercise habit the key is to do it often (at least 4-5 days) and for a long period of time (3-4 weeks). If you exercise sporadically, it will always feel like you are starting from the beginning.
Challenge yourself to stick with it!
When you begin waking up early to exercise it will be hard – very hard. You won’t want to do it and will probably have to push yourself a bit. However, after a few days, it will get easier. Then, after a week or so, you will wake up before the alarm goes off and look forward to exercising. After a few weeks, it will become second nature – exercising in the morning will become a habit.
Once you form the habit, you don’t need to be as strict. However, in my experience, keeping your morning exercise routine consistent will help sustain your exercise habit.
I say this all the time…IT NEVER GETS EASIER, YOU ONLY GET BETTER! Keep that in mind when things feel impossible or out of reach. You can do this!
If you like to exercise in the morning, what are your tips for starting and sustaining a routine? I would love to hear from people who go to the gym in the morning because that is an area I personally struggled with. Share a picture and tag me on Instagram or Facebook if you decide to try any of these tips for your morning exercise routine.
Beckie says
I took step #3 further and I actually put on my workout clothes the night before. When I get up, I am ready to put on my sneakers and go! Also, #4 is really important! I keep a workout binder with a calendar and at the beginning of each month I determine my workout schedule and write it down. When I do this ahead of time, it is easier to keep with the schedule and I get the gratification of checking off each workout.
Also, it’s important to find exercise that you love. All of my friends are runners. I tried, but I truly do not like running and it was more and more difficult to keep up the motivation. Instead, I started working with videos from Shaun T and added in some Zumba classes. It’s a program that I can use long term and I am excited to exercise everyday!
Thanks for your posts – I love reading your blog!
Clmust says
i get up at 5 every day to run before I get my kids to school and myself to work. My three motivators … A friend I run with 2 or 3 days a week (we keep each other accountable); a black lab who depends on me for his morning run; and the need for that one hour of ME time every day to start my day off right. I now can’t skip my morning run …
Kelly Bradford says
I love my morning workouts & hate it if I miss a day. I’ve tried evenings before but I find I just don’t get the same quality of workout and sometimes it makes it difficult to sleep. This is a great post!
Mel says
I just discovered your blog, I’m really enjoying it! When I was 10 weeks postpartum, I decided I was going to lose the baby weight (3rd and unfortunately my last baby). I started tracking my calories and began a fairly intense interval workout. I went back to work when my baby was 12 weeks old and knew I had to stay determined in order to make this work. Having 3 boys to get ready in the morning along with myself means getting up at 4:30am to do my workout. I think when you’re so determined, you just make it work! I allow myself up to two “snoozes” on the alarm in the morning, while I’m lying there, I literally think of myself as a thinner and healthier version, this motivates me to get my butt outta bed! 🙂 I’m now 5 weeks into my healthier lifestyle and feel amazing! I heard that if you can stick with an exercise routine for 4 weeks, you’re less likely to stop, I hit that mark and can’t wait to hit the 6 week mikestone, then on to weeks and so on!
Mel says
*8 weeks and so on! 😉 Small time increments as goals really help me!
Beverly says
By the way….I would add. I already do food prep. I make all my lunches and dinners for the next week over the weekend. I do use a lot of your freezer recipes and that helps….thank you very much. So, I don’t have that duty in the morning except throwing the stuff in the bag to pack out for lunch. Also…..I’m really an evening shower person. I know there are morning shower people and evening shower people. I used to be a morning person, but really like baths and showers at night now.
Beverly says
I really struggle with this. Morning is not an option for me as I already have to get up at 5:30 to get to work on time. Like you, Tammy, I find that, when I get home I’m either to physically tired or mentally and emotionally drained to get on the darned treadmill. I start, feel really good about it and keep it up for about a month…..then I’m back to being a slug again. We’re about to start a walking challenge where I work. I’ve done 2 previously…one in October and one in November. I met my goal every single day, but, as soon as the challenge was over, so was 10,000 steps per day. I just need to know how to mentally and emotionally kick-start myself into action.
Miranda says
I have the same issue as you do Beverly, I already get up at 5:40 every morning to start my day. I am starting to plan to get up earlier in the morning to start running due to the warming weather but in the past, I was able to use the work out facilities at my office on my lunch hour including the shower, and stayed late 15 mins after to cover my time.
Sonia says
Hi,
This doesn’t mention breakfast…do you work out before eating anything/having coffee? I never know what to eat before or after working out and how much time before.
Thanks for all your time. Make your recipes all the time 🙂
Cathy says
I go to a gym that offers a variety of classes. I prefer the social aspect offered with the class versus working out alone. It makes it a lot more fun and easier to stay motivated to go when you know there will be friends sweating beside you. I am also more consistent when I have to be accountable to someone else. The class sizes are small (8 people or less) and there is always a waiting list so if you don’t go. I started off taking one class 3 years ago and now work out 90 minutes a day 6 days a week. I was able to find a time that worked for my family and have been able to stick with it. I am not a morning person so 6:00 am is not practical. Once I get my kids off to school I head out for a 9:00 or 10:00 am class. Finding the right time that worked for all of us was key.
Bri says
I wake up at 7:30am every morning, get straight into my workout clothes and allow myself 30 mins to wake up and doing my morning business including drinking a protein shake and drink my water. Do yoga ( a stretch and bend) and drink another bottle of water to be hydrated for my workout. Monday, Wednesday, and Friday are workout days and everyday is a yoga day. It’s become a great routine and second nature to me now
Anita says
Hi Tammy,
I love everything your write.
I may have missed it, but if you have not done so already, what are your tips for time management. If I plan on exercising (along with preparing meals, getting kids ready for school, writing, etc.) then I have to get up around 4am, and sometimes earlier. Sometimes this works for me (mostly in the Spring and Summer) and other times it does not (Autumn and Winter). I know that freezer cooking and prepping meals is a big part of time management. However, I find those tasks challenging as well. I did some freezer cooking for a while, but found that it was keeping me in the kitchen for an entire weekend, when you factor in shopping, portioning out food, storing food, etc. I only did it once a month or so, but found that even giving up that 1 weekend a month was a bit much. So I started doing a “modified” version of food prep. With this, I only spend a fraction of the time prepping food, but of course, when I go to fix meals I have more to do. You have shared so much with us and you inspire me. I would love to know how you were able to make this all work when you had your state job: Work full-time, worked on a blog/website, prepped meals, exercised, and probably most time consuming (but rewarding), raise kids and tend the entire family. I am trying to do all of that now, and believe me, time management is my biggest challenge.
Tammy Kresge says
Hi Anita,
This is a great question and one I get asked a lot. Let me think about it and I will put together a blog post explaining. There is no doubt that food prep and everything that goes into a healthy lifestyle can be time consuming. Sometimes I really don’t know how I did it all or how I still continue to do it. I think I realize that even though it does take time up front it truly does make the rest of my week go much smoother. I try to carve out a few hours a weeks to plan for the week and may 1 full freezer cooking day every couple months to really stock up. But I totally understand the time issue especially when time is so precious. I guess that is my short answer. I will put together a post explaining a bit more and offering more tips in the near future. Thanks for your question.
Carol says
I Started out well 2015…then, something happened in my personal life & I quit…
Getting very depressed in my life…
Now I need to get in control with my life & quit the negative & get positive!!!
Shannon says
Tha KS for your post. My exercise gear is now right by my bed, no excuses. I’m prepared!
Babara Laurie says
No. 2 is my no. 1 struggle. I am not insomniac, with the work hours I am in, plus the fact that I can’t sleep at home right away because I have a 2 year old that I am looking after. So yeah, I am in for the rest on this list except no. 2. Nevertheless, I will still workout daily no matter what. Except when I am really low on energy and feeling over fatigued. 🙂
Danielle says
I think all of these are great ideas but I think it’s important to set a realistic goal for yourself as far as the number of days / length of time for your workout . If someone hasn’t worked out in years and they set a goal to work out 5 days a week for 60 minutes , that may be a bit unrealistic and they may give up or feel like they’ve failed if they can’t meet That goal . I would say start small and be specific with your goal. Starting smaller sets you up for success and once you’ve accomplished those Fitbess goals set new ones. I think people are more likely to stick with exercise If they do that .
I used to be 250 pounds . I joined ww in February 2011 ( on a Friday :)) and lost over 80 pounds which I’ve maintained within 6-8 pounds for over 2 years. In the process I became an indoor cycling instructor after rediscovering my love for group fitness. I’ve been teaching over a year and a half.
If you’ve never tried group Fitness it’s also a way to plan your exercise for the week. I know it can be intimidating to walk into a class when you are first starting out – I’ve been on both sides of it first as a participant and now as an instructor trying to foster an environment where people at all fitness levels feel comfortable. After all most of us are there because we want to help people :).
Sorry so long :). I love your blog.
Debbie says
I love group fitness classes! With two kids and a job, it is still the only way that fully motivated me to do a while workout at 6am! Whether it’s a spin class or body pump(weights) if you tell me what to do, I’ll do it!! Congrats on your weight loss, Danielle! I’ve just gotten into spin. It WAS an intimidating class to feel comfortable in since I’m still increasing my endurance. But I’m seeing results that I wouldn’t have otherwise seen if I worked out on my own, for sure!!!
My husband feedsy kids breakfast and I have their clothes and backpacks/lunches ready the night before. I pack my breakfast and snacks for scored work the night before, as well as, lay out my gym others and pack my gym bag with a pair of scrubs for work and leave from the gym. If i don’t workout early it will never get done!! Great post!
Amber says
What is your routine after you wake up and finish your exercises?
Tammy Kresge says
Take a shower, get dressed while drinking my smoothie, get kids ready and off to school, then get to work 🙂
Fiona Rust says
Thank you for the tips to build in a routine. I have struggled in the past with staying with a morning exercise plan longer than a few weeks. The exercise part is fine and I always feel great (winded, but great!) when I finish. The difficult and non-sustaining part that makes me dread working out is that every plan I’ve tried wants you to drink a smoothie/protein shake after the workout, and to be quite honest, I pretty much hate smoothies… and therein lies my dilemma. Do you think eating some yogurt with nuts and cranberries with a wee dram of honey be an okay substitute instead of forcing myself to choke down a smoothie regardless of which “best smoothie ever” recipe I use? Thanks so much!
Denise says
Hi Tammy, what a great website you’ve set up here! I’ve been trying to maintain just the sort of routines / plans you suggest for a couple of years now and have struggled to do this on my own, it’s really hard to be disciplined about food and meal planning when each member of your family has very different preferences of meals! I have had a bit of a love/hate relationship with My Fitness Pal as a result of this and you have inspired me to get back to using it again – it did work for me when I first started using it, lost a good amount of weight over just 6 months but then found it a struggle to carry on and got a bit lost on trying to maintain my weight/calorie allowance long term. I am going to try again now to make this work for me in conjunction with all the excellent tips and advice you give on here, and will start wearing my Fitbit again which I have synced with MPF as well, thanks for giving me the jolt I needed to get back into healthy eating and exercise!!
Jessica says
I agree morning is best. Once it becomes a habit its easy to do and you look forward to it.
Cathy B says
Thank you for this post!!! I’m slow to get back on track, and your posts are really helping. It’s so hard to take care of yourself when you’re taking care of others. I know I’ll get there, I just need some help. Thank you for providing that help!!
Sheri says
Thanks so much for this post. I am desperate for motivation to help get me started on a regular consistent exercise plan. It seems every time I exercise I either get an injury like lower back pain, or shin splints (which I am very prone to), or I am so sore I am not motivated to keep it up. So you are right when you stated that is it always like I am starting over. Can you share what treadmill you use or one you recommend? Also would you mind sharing what your playlist consists of? Thanks again. I thoroughly enjoy your blog and have benefitted greatly from many of your posts.
Cathy says
There areare pre workout stretches you can do to avoid shin splints
Sharee says
If you are prone to injuries when you exercise, you might want to schedule an appointment with a physical therapist. I am one and we can help make sure your body is ready to handle fitness activities. Depending on what state you live in you may need to get a referral from your doctor and your health insurance may pay for it. Physical therapy can give you the foundation you need to be able to exercise safely!
Shanna says
This is my goal for the New Year! I’ve been trying to do it for months, and I am going to do it this year!!