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A 30-Minute Morning Workout Routine You Can Squeeze in Before Work

back of woman stretching arms in the morning
Start your day off bright and early with a morning workout routine.

by Steven Auger


If you don't always have time to hit the gym after work, motivating yourself to get out of bed for a morning workout routine can be a great option! You could even tailor your workout routine based on the type of job you have so you can arrive at work ready to take on the day.

For example, if you're glued to a chair all day, you could focus on your legs during this time. If your job involves a lot of standing around, you might give your core some attention in the morning. And for folks who work in manual trades, a morning workout routine could involve a little more cardio and a little less strength training.

Follow this 30-minute morning workout routine to get yourself energized before starting your day!

Warm Up

Don't jump into your routine without giving your body the heads-up that it's go time! Take five minutes to do some dynamic movements.

Start with some shoulder rolls and either windmill your arms or try arm circles and then move on to leg swings and ankle circles. Next, walk in place and stand elbow to knee. Increase your heart rate a little more with some jumping jacks and butt kickers. Finally, finish your warmup with some reaching side bends.

The Workout

For the next 20 minutes, perform the following routine as many times as you can, taking a break whenever you need one.

  • Begin with pushups, a body-weight and strength-training staple. Pushups are a great way to target your chest, arms, and abs, so drop and knock out 10 to 15 pushups!
  • Hop up and do a few star jumps for 30 seconds.
  • Spread your feet shoulder-width apart and perform 10 bodyweight squats, take a break for 30 seconds, and do 10 more. You should feel this in your legs, glutes, and core.
  • Time for some burpees! This might not be everyone's favorite exercise, but burpees are a great workout for your entire body, so aim to complete 10 reps.
  • Now for some lunges — perform 10 per leg. Lunges target your hamstrings, quads, glutes, and core. For an added challenge, lunge with a pair of light-weight dumbbells.
  • Add some bear crawls to your cardio routine to strengthen your core by working your arms and shoulders. In the pushup position, bear crawl forward for 10 seconds and then backward for 10 seconds.
  • Close out the routine with some planks, a great ab exercise! Try to plank for 30 seconds.

Cool Down and Stretch

You just asked a lot of your muscles! Time to reward yourself for working so hard with a relaxing cool down to conclude the final five minutes of your morning workout routine. Start by taking a few deep breaths. Raise your arms over your head as you inhale, and drop them back down to your sides as you exhale. Now give your muscles some well-deserved stretching.

For the upper body, start with the biceps and triceps. For the biceps, place your inverted hands against a wall with your fingers pointed toward the floor. To stretch the triceps, bend one arm behind your head and then gently press down on your elbow with your other hand. Follow this up with some shoulder rolls and a good chest stretch. For the lower body, stretch out those hamstrings! Find a step or a wall to stretch your calves and then lay on your side to stretch out your quads.

Afterward, congratulate yourself on a job well done! If you struggle to make time for the gym, squeezing in a 30-minute morning workout might be your best bet!

As always, please consult with a physician prior to beginning any exercise program. See full medical disclaimer here.