Last updated on March 18th, 2019 at 06:41 am
Let’s stop making excuses and start working out at the best time of the day – the morning! Join my 30-Day Morning Workout Challenge and get the benefits of doing exercise for at least 20 minutes every single morning!
A while back I had made working out a morning habit I couldn’t start my day without.
I would wake up, not even wash my face, put on some workout clothes and shoes and do a workout at home or go out for a run.
I LOVED IT.
I loved how it made me feel in the very moment (and I never enjoy my late-day workouts).
But I especially loved how it affected the rest of my day and made it WAY better.
Just a quick morning workout made me feel in control, like I can do anything, like I’m really awake, alive.
It magically transformed me from a grumpy person who HATES everyone and everything into someone who’s positive, has more energy, is more productive and actually likes mornings.
Now, I want that feeling back, I want my happy mornings back and I don’t want to keep making excuses every day about everything.
So here we go, this is my 30 day morning workout challenge and I hope you join as well! Morning exercise is the best, really!
I will update here once a week with what I did exactly, how I felt, whether I lost some weight – all that good stuff.
Goals Of The 30-Day Morning Workout Challenge
With this workout challenge I want to:
- Improve my health (ALWAYS!)
- Reduce back pain and other aches (I’m having way too many right now, some guy actually massaged me the other day and made it way worse…wow that sounds naughty – I paid him for it. Not better, right?)
- Get fit & tone up(I realized I actually want to lose only a little bit of weight, and instead get more toned)
- Get more done during the day (been more distracted than a kid)
- Be more positive (I’ve been super negative lately!)
- Develop more discipline in my everyday life (sloth, again!)
- Make morning exercise a habit
It’s funny how all those negative feelings and outcomes come & work together, all at the same time. But exercise can change it all, I KNOW IT!
Benefits of Morning Exercise
What’s The 30-Day Morning Workout Challenge:
The 30 Day Morning Workout Challenge is very simple: Wake up and exercise every morning for 20-30 minutes, that’s all.
You can do this workout challenge at home or anywhere you want, really.
You definitely don’t need a gym membership, but even if you love the gym – you choose the workouts.
For me, in the morning I work out at home or go out for a run / to work out in the park when the weather is nice.
Okay, so mostly I exercise at home, sue me. It’s more convenient and I actually get it done.
The Workout Split
With this challenge make sure to do a proper workout split – don’t do the same workout 7 days a week. For example this is my workout split:
How To Start Working Out In The Morning
Believe it or not, working out in the morning is way easier than working out later in the day. At least for me.
The way I do it is:
- have my workout planned/preselected for the day
- have my workout clothes already laid out
- Wake up 35 minutes earlier
- Get out of bed, put on workout clothes and get right to it!
That is it.
Well, if I go out to exercise, I might wash my face and brush my teeth before, but this isn’t promised.
What You’ll Need To Do To Succeed?
I hate preparation, but without it, there’s a big chance to fail at this challenge.
Believe me, I’ve tried many times before I succeeded to make morning exercise something I just do. So here are the things to watch out for:
- Make a workout plan – Super important to keep you on track. If you don’t know what workout you’re doing on that day, there’s a big chance you won’t do anything. Prepare a workout plan (or choose one of mine below) and stick with it for a week. Then do another one for the week after.
- Not eat late at night / Not overeat/ drink (A LOT) the night before – All of this makes me feel gross and like I can’t move in the morning. So no eating late at night for me this month.
- Wake up 35 minutes earlier. Don’t hit snooze, go to bed earlier, so you can get enough sleep and wake up early to actually do your workout and not rush through the morning. When you have the extra 30 minutes you are going to do those morning exercises.
- Eat a quick breakfast after that – I won’t eat before my workout, as I’m trying to get rid of some belly fat and fasted exercise (esp cardio) helps with that. But a healthy breakfast after the morning exercise is important to fuel your body and to not go crazy hungry as the day progresses.
- Check it off! Once you did the workout for the day – check it off! It’s super motivating! I even created a small pdf to print out and hang somewhere you can see, so you can track progress! You can download it here (you don’t need to sign up).
Now you’re probably like: okay, where are the workouts?
Yeah, where are they?
Well, I don’t believe in workout plans. Don’t believe that someone else can create something that is made for you. Only you can. (I explain how to make your own workout plan here)
However, I’ve already made a few workout plans in the past and you can start with them.
I’ll also update with what I did once a week.
Here are some workout plans you can start with:
Complete Beginners (never exercised before/rarely):
More Advanced Beginners (getting back to fitness/don’t exercise regularly)
If that’s not enough, check out these workout round ups for workouts I love and can recommend:
- 8 Pilates Workouts To Tone Everything
- The 5 Best Workouts To Get In Shape Fast
- 6 Best Workouts To Tone Your Booty
- 15 Favorite 10-minute Morning Workouts (combine 2 of these for the challenge)
- Tone Your Arms With These Workouts For Women
And, if you need more resources, here are some awesome Youtube channels that have great workouts:
Of course one workout a day won’t erase the 8 hours I usually spend at my desk, so I’ll try to be as active as possible throughout the day and not sit for more than 40 minutes at a time.
Remember: breaking up long sitting intervals with even 5 minutes of walking can improve insulin sensitivity (prevent diabetes and belly fat!). And if you walk 5 minutes every hour for 12 hours, you’ve got an additional 60 minutes of physical activity. Not bad.
I’ve also started recording my steps every now and then newly and found I have days when I do 3000 steps, sometimes even less. Such an eye opener! I also found that I easily get to the recommended 10.000 daily steps when I go out for a walk and the weather is nice right now, so I have no excuse.
OMG, me me me, sorry guys!
What I mean is: Don’t skip other small daily physical activities, only because you work out in the morning. A morning workout is not an excuse for eating badly or being lazy later in the day! It’s a bonus. Something you do to feel even better. Whatever needs to be done in the garden, at home, at the beach, at the club – wherever – do it! Commit to always going for it, even if you don’t feel like it.
Food & Diet:
I’m not a fan of diets and restrictions, but I’ll try to cut out dairy and gluten for the 30 days as well.
I’ll also incorporate as many vegetables as I can during this challenge and I’ll try intermittent fasting. Not eating after 5 pm has been one of the most efficient ways for me to lose weight in the past.
Okay, guys I hope you join the 30 day morning workout challenge – it is for everyone – beginner or advanced, all you really have to do is start. As I said I’ll update here – subscribe below to get the updates!
If you do start the challenge, let me know if you have any questions & update me on your own progress as well!