The 5 Minute Morning Bodyweight Workout

Watch the Watch by Nicolasnova

Only 5 minutes every morning to be healthier, happier and feel better all day long.

There are some days when getting yourself to the gym is a huge struggle. It’s understandable, sometimes you’re really just not feeling it. The worst part is then you feel like crap the next day because you’re full of regret for skipping a lifting day.

Rather than let that get you down, why not take 5 minutes every morning to run through a light workout? Sure, it’s no replacement for heavy lifting, but putting in 5 minutes every morning will ensure that even on days when you skip your regularly scheduled workout you’ll still have done something.

What’s even better is exercise in the morning helps energize you for the rest of the day, so getting in one of these quick 5 minute workouts will help pump you up and make you less likely to want to skip that proper workout anyway. On top of that some research suggests that a quick fasted workout in the mornings helps increase your metabolism for the rest of the day.

You do have 5 minutes to spare when you crawl out of bed right? Come on. No excuses. Pick one of these and do them every morning as soon as your feet hit the floor and you’ll feel much, much better through the rest of your day.

Basic Workout

This basic body weight circuit will get you moving and shake the sleep off of you but isn’t intended to be a full workout. This is something you can do in the morning everyday when you wake up – even on days when you’re going to lift heavy later.

  • 10 Burpees – To do a burpee squat down until your hands are touching the ground, then kick your legs back into the top of a push up position. Lower yourself to the floor and then reverse the motion doing a push up, then kicking your legs back under you and standing up. That’s one.
  • 25 Squats – Each squat should go as low as possible with your heels staying planted on the ground and your back staying straight. If you need to put your hands out in front of you and stabilize yourself with a bed or the back of a chair that’s no problem as long as you’re going through the full range of motion.
  • 25 Inverted Rows – These will require a good sturdy table or desk. Most kitchen tables work just fine. You want to lay halfway underneath the table holding on to the edge with both hands. Pull yourself up so your chest touches the edge of the table and then lower yourself back down for one rep.
  • 25 Push Ups – These should be good solid form push ups through a full range of motion. If you’re not sure you can do a good push up try one of these push up variations.

Starting out you can do just one round of the circuit every morning. As you get more used to it you can add rounds up to the point where you’re going through the whole circuit three times.

In general I wouldn’t recommend running through the circuit more than three times in the morning – the idea here isn’t to get a heavy workout just to wake you up and get the blood flowing and get your muscles primed for the rest of the day.

Intermediate Workout

If you barely break a sweat doing three rounds of the basic workout give this slightly more advanced version a try. Just like the basic version start out at one round and work your way up to three.

  • 15 Burpees
  • 20 Split-Squats – Place one foot behind you up on a chair or bed so that just your instep is up on the support. Putting most of your weight on your front leg lower yourself down so that your back leg forms a 90 degree angle with the ground and then press yourself back up. Do 20 on each side.
  • 15 Pull Up Negatives – Negatives mean just the part of the movement that is aided by gravity. In the case of pull ups that means the part where you’re lowering yourself back down. Get to the top of the pull up position by jumping into it and then lower yourself back down in as slow and controlled a manner as possible for one rep.
  • 25 Decline Push Ups – These are the same as regular push ups except you put your feet on an elevated surface like a bed or chair. The higher your feet in relation to your hands the more difficult they become.

Lastly, if this workout is just too easy for you give the advanced version a try.

Advanced Workout

If you’re looking for more of a challenge than give this workout a try. For most people each of these movements are a good workout on their own.

  • 25 Burpees
  • 15 One Legged Squats / Pistols – Hold one leg out in front of you, do a full squat on the leg you’re still standing on for one rep. Do 15 on each side.
  • 10 Pull Ups
  • 20 One Armed Push Ups – The same as a standard push up except performed on only one arm with legs spread wider than normal. Do 20 on each side.

So there you go. One of these will fit pretty much everyone’s level, so pick one and start doing it each morning. I’ll admit, depending on rest times if you’re going for 3 rounds it may be more like 15 minutes – but you should have 5 to 15 minutes to spare every morning to be healthier, feel better and be happier through the day. Like I said before, no excuses.

Have you tried any of these out yet? What do you think? Have another morning warm up workout you particularly love? Share it with us in the comments!

Photo Credit: Nicolasnova

Share with others

Adam is a linguist and personal trainer living in Cincinnati with his wife Caroline and dog Bailey. He's addicted to all things related to language, parkour, fitness and martial arts. You can contact Adam at Adam@RoadToEpic.com, on Twitter or on Google Plus.