Try This Quick Morning Workout for a Boost of Energy 

There is no best time to workout. In fact, the best time is the time you can make a commitment to. Whether that's in the AM or PM makes no difference for level of results, but when it comes to working out, there are benefits to being an early bird.

Benefits to Working Out in the Morning

You likely already know about the myriad of health benefits associated with exercise. Cashing in on those is a matter of getting in a workout on a regular basis. Even though there's no difference in results for workout timing, the benefits of working out in the morning are an added bonus. Here's what you can expect from adding exercise to your morning routine:

• You're more likely to make healthy food choices throughout the day if you exercise in the AM.
• Exercising in the AM puts you in a great mood to start the day.
• Better for scheduling conflicts; many people have fewer commitments in the morning.
• Helps you manage stress more effectively throughout the day.
• May improve sleep quality and blood pressure overnight.

10-Minute Morning Workout

This 10-minute morning workout is perfect for when you're short on time and need an energizing pick-me-up. Perform each exercise for 30 seconds, followed by 30 seconds of rest. Then repeat the circuit.

Bodyweight Squats

When done properly, bodyweight squats build leg strength and power, as well as strengthen the joints and tendons surrounding the knee.

1. Stand upright with your feet about shoulder-width apart. Place your hands across your chest touching your shoulders (or raise your arms straight above your head). Keep your chest up and out throughout the entire movement.
2. Slowly squat back as if you're looking for a bench behind you.
3. Keep your heels on the floor.
4. Keep your torso and chest up the entire time.
5. Maintain a slow, controlled descent with the knees falling just behind the balls of your feet. Proper depth is achieved when your quads are parallel to the floor.
6. At the bottom of the squat, push upward into a standing position with the heels of your feet. Avoid overextending your hips forward at the top.
7. Repeat for 30 seconds, followed by a 30-second rest.

Mountain Climbers

This full-body exercise raises your heart-rate and targets the core.

1. Get down on all-fours on a non-slip surface. Place your hands firmly on the ground shoulder-width apart.
2. Walk your legs back until fully extended (in a plank position) and remain on your toes.
3. Keep your head in neutral alignment and engage your core throughout the movement.
4. Bring one knee forward toward your chest as far as you can.
5. Move that knee back out to starting position, switching legs and bringing the other leg into your chest.
6. Keep your hips down and continue to switch bringing your knees to your chest back and forth between each leg.
7. Remember to breathe throughout the movement.
8. Continue this exercise for 30 seconds, followed by a 30-second rest.

Push-Ups

Push-ups improve core and upper body strength.

1. Start on all-fours on a non-slip surface.
2. Place your hands on the ground just outside of shoulder-width apart. Walk your feet back until fully extended. Stay on your toes. Feet should be about hip-width apart and parallel to each other.
3. Imagine you're pulling your belly button to your spine.
4. Keep your head neutral, your eyes should be in line with your shoulders.
5. Engage the core and squeeze the glutes.
6. Bend the elbows to lower the chest to the floor.
7. Imagine you're pushing the ground away from you; continue to push up, ending at the available range of motion.
8. You can make this movement easier by doing it against the wall or an elevated surface, or on your knees.
9. Repeat the movement for 30 seconds, followed by a 30-second rest.

Wall Sits

Wall-sits may not be complicated, but they are a quad burner to the max. Wall-sits develop strength and endurance in your hips and thighs.

1. Start with your back against a flat wall and your feet shoulder-width apart.
2. Walk your feet out about 2 feet from the wall, keeping your back and shoulders against the wall.
3. Slowly slide your back down the wall until your thighs are parallel to the ground.
4. Adjust your feet so that your knees are over your ankles.
5. Keep your back flat against the wall.
6. Hold the wall-sit for 30 seconds, followed by 30 seconds rest.
7. Slide slowly back up the wall to a standing position.

Planks

Planks build strength, stability, and balance in the pelvic muscles, abdominals, back, and shoulders.

1. You can perform planks on your hands or elbows.
2. Start on all-fours on a non-slip surface.
3. Your hands should be under your shoulders and knees directly under your hips.
4. Keep your head in a neutral position throughout the movement to maintain alignment.
5. Walk your feet straight back until you're in a push-up position. If you plan to do planks on your elbows, you can move to your elbows at this time.
6. Keep your body straight, imagine you're pulling your belly button to your spine.
7. Hold this position for 30 seconds, followed by a 30-second rest.

Cool Down Stretches

A cool-down is designed to promote recovery and bring the heart rate back down to non-exercise levels. By performing a few low-intensity movements after a workout, the body is able to gradually decrease blood pressure and heart rate, while preventing blood pooling in the limbs. A great way to begin a cooldown is by walking slowly on a treadmill or at home.

Once your heart rate has returned to normal, incorporate a few minutes of stretching to prevent tightness and soreness associated with exercise. Remember to sink slowly into the stretch to avoid injury. Here are a few stretches to try:

• Sit and reach. Sit on the floor with your legs outstretched in front of your and your feet together. Reach forward and aim to touch your toes. Hold the stretch for about 5-10 seconds, taking deep breaths throughout the stretch.
• Forward bend. In the standing position with your feet together. Reach down towards your toes. Keep a slight bend in your knees. Hold the stretch for about 5-10 seconds, taking deep breaths throughout the stretch.
• Child's pose. Start on the floor sitting on your knees. Reach forward bringing your body down towards the floor resting on top of your legs with your feet and knees underneath and behind you. Relax into the stretch. Hold the stretch for as long as you feel needed, taking deep breaths throughout the stretch.

A Word From Verywell

Working out in the morning is not for everyone. But for those looking for a way to fit in exercise with minimal impact on your day, an early morning sweat session may be a great solution for you. You don't need a lot of time to make an impact on your health, even 10 minutes is enough to get in a quick workout.

If you're new to exercise or not sure where to start, talking to a healthcare provider, personal trainer, or qualified coach can help you create a plan and determine what will be best for you and your lifestyle.