7-Day Morning Workout Challenge

Rise, shine, and sweat!

7-Day Morning Workout Challenge

Waking up any earlier than you need to on any given day can be a scary thought. As much as we want to sleep in to grab every extra second of sleep, it turns out that those few extra minutes mean nothing in terms of all day energy. Instead, performing the exercises in this 7-day morning workout challenge can boost blood flow and get your heart and energy pumping for the day to come!

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 challenge offers modifiable morning workouts that require no weights, and are designed to rev up your metabolism.

Here are 7 High-Protein Breakfast to Fuel Your Day. They can help you feel even better after your workout.

7-Day Morning Workout Challenge

morning body weight exercises

Equipment needed: a yoga mat or soft surface and an interval timer (your phone’s timer will work great.)

What to do:  Choose 5 exercises out of the 10 to perform each morning. Be sure to cycle through each of them throughout the week. 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. Bridges
  4. Triceps Dips
  5. Toe Touch
  6. Alternating Side Lunge
  7. Squat Jump
  8. Jumping Jacks
  9. Mountain Climbers
  10. Burpees

Instructional Videos




Triceps Dips

Toe Touch

Alternating Side Lunges

Squat Jump

Jumping Jacks

Mountain Climbers


Once you complete this 7-day morning workout challenge, try these other early bird routines to keep your momentum going:

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Editor’s Note: Originally published April 18, 2016 

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Trainer Clifford

Clifford is a NASM Certified Personal Trainer and a lover of all things health, fitness, personal development, and community. When he's not cycling, hiking, or exploring new food recipes, he works to help others achieve personal growth.

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

  1. 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

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

    1. 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.

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

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