7-Day Morning Workout Challenge

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Waking up any earlier than you need to on a given day can be a scary thought. As much as we want to sleep in to grab every extra second of sleep, while we think that extra time in bed will make us feel better throughout the day, it turns out that those extra minutes mean nothing in terms of all day energy.

Exercising in the morning is one the best ways to build lasting energy for the day. On top of energy, morning exercise helps your body to burn fat all day as you go about your regular routine. This 7 day challenge offers two great morning workouts that require no weights, and are designed to rev up your metabolism.

Here is a great 5-Day Clean Eating Breakfast Menu to help you feel even better after your workout.

7-Day Morning Workout Challenge

Equipment Needed: yoga mat, interval timer

What to Do:  Choose 5 exercises to perform for each morning. Perform each exercise for one minute with no rest in between. If doing multiple rounds, rest 1 minute in between each round.

Beginner Level: 1 round
Intermediate Level: 2 rounds
Advanced Level: 3 rounds


1. Push-ups
2. Superman
3. Bridge
4. Tricep Push-ups
5. Toe Touch
6. Alternating Side Lunge
7. Squat Jump




Tricep Push-ups

Toe Touch

Alternating Side Lunge

Squat Jump

Once you complete this challenge try these other morning workouts to keep your momentum going:

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Editor’s Note: Originally published April 18, 2016 

14 Comments on "7-Day Morning Workout Challenge"

  1. TLo  December 18, 2015

    How many sets of each exercise?

    • Skinny Ms.  December 21, 2015

      This will depend on your fitness level.
      Beginner Level: 1 round
      Intermediate Level: 2 rounds
      Advanced Level: 3 rounds

  2. jess  January 5, 2016

    So if I’m understanding this correctly it should only take 5 minutes?

    • Melissa Florero  January 6, 2016

      Jess, The beginner level- one round- will take about 7 to 10 minutes, yes.

  3. Kelly  January 15, 2016

    How many reps of each exercise should you do?

    • SkinnyMs.  January 16, 2016

      Perform each exercise for one minute without stopping.

  4. Gill  November 23, 2016

    Why would beginner level take 7-10 minutes if you are doing 5 exercises for 1 minute each. Am I missing or reading incorrectly? Thanks

  5. Del  March 28, 2017

    Can this exercise routine be continued for more than a week? Like daily apart from ones weight training workout schedule??

    • Gale Compton  March 28, 2017

      Del, Definitely! This routine can be performed daily for up to 6 weeks. At the end of the 6 weeks look for a new routine. Workouts should be switched up every 4-6 weeks.

  6. Stacy  May 30, 2017

    It should take 7 minutes for a beginner, as there are 7 workouts and 1 minute each….right?

    • Gale Compton  May 31, 2017

      Stacy, That’s it! If you decide to rest at any point it will take longer than 7 minutes.

  7. Samina  February 3, 2018

    5 excesise will help to loose weight.?

    • Gale Compton  February 4, 2018

      Samina, Consistency with workouts and a clean eating plan, is the key. 🙂


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