7 Day Morning Fitness Challenge

It can be daunting to start your day with physical activity. You might think it will leave you tired, without energy to face the rest of the day. In reality, a morning workout revs you up! It gets your heart rate going, your metabolism started, and it wakes you up better than a cup of coffee. Working out after a full night’s rest guarantees that you have all the energy to give 100%.

If you’re still skeptical about the benefits of a morning workout, try this 7-Day Morning Fitness Challenge. For one week, work out in the morning and you might feel more energized throughout the day.

For this fitness challenge, you’ll have 4 exercise to complete each day. They are a combination of cardio and bodyweight moves designed to give you the best results. Don’t forget to warm up and cool down every day! This can be as simple as a 1-minute march in place. Get ready for some serious energizing with this 7-Day Morning Fitness Challenge!

What You’ll Need: A gym timer (Gymboss is a free to download app) and a mat or towel to lay on the floor.

What to Do: Begin each day by marching in place for 1 minute to warm up. After you’re warmed up, set your gym timer to 45 seconds of exercise and 15 seconds of rest. Perform each move in order. If completing more than one round, rest for a minute in between rounds.

Beginners 1-2 rounds
Intermediate: 3-4 rounds
Advanced: 5-6 rounds

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

Day 1
1. Burpees
2. Up & Down Plank (Right Side)
3. Up & Down Plank (Left Side)
4. Plank Hip Twist

Day 2
1. Mountain Climbers
2. Russian Twist
3. Reverse Crunch
4. Toe Touches

Day 3
1. Squat Jumps
2. Sumo Squats
3. Reverse Lunge with Front Kick (Right Leg)
4. Reverse Lunge with Front Kick (Left Leg)

Day 4
1. Squat Jumps
2. Mountain Climbers
3. Plank Hip Twist
4. Burpee

Day 5
1. Burpees
2. Up & Down Plank (Right Side)
3. Up & Down Plank (Left Side)
4. Plank Hip Twist

Day 6
1. Mountain Climbers
2. Russian Twist
3. Reverse Crunch
4. Toe Touches

Day 7
1. Squat Jumps
2. Sumo Squats
3. Reverse Lunge with Front Kick (Right Leg)
4. Reverse Lunge with Front Kick (Left Leg)

Burpees

Up & Down Plank

Plank Hip Twist

Mountain Climbers

Russian Twist

Reverse Crunch

Toe Touches

Squat Jumps

Sumo Squats

Reverse Lunge with Front Kick

We need your feedback! Let us know what you thought about this article or anything else on the site. Leave a comment in the section below.