A 5 Minute Exercise Routine to Start Your Day

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Exercising in the morning is hard, especially when you have to be at work before 8am. Despite knowing how important exercise is, most of the time it’s just not practical. It’s a hard habit to stick to. But it’s worth it.
Morning exercise is an effective way to reset your circadian rhythm for better quality sleep the following night. Nick Littlehales, author of Sleep and professional sports sleep coach, explains that a good sleep starts as soon as we wake up — in the first 90 minutes of our day. And a big
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component of this is exercise.
Aubrey Marcus, author of Own The Day, Own Your Life, advocates for exercising within the first 20 minutes of waking up:
“To optimize circadian rhythm for performance, you need to add light and movement to the first 20 minutes upon waking up.”
But the point is to do it. Whether it’s in the first 20 minutes or the first 90, something is better than nothing.
If you want to read more about the benefits of morning exercise, see this article:
These Are the 7 Reasons You Should Exercise in the Morning
Morning movement has the potential to improve every area of your life.
medium.com
So how do we make exercise so simple that we have no excuse to skip it? We make it short and we make it easy. And we do movements that have a big bang for their buck.
The following routine can be used anywhere, and can be done as soon as you wake up, after your coffee, or before you step out the door. It’s not meant to be a workout — you’ll still need to do that later in the day. But it’s a way to get your body moving and your blood flowing before you start your day. Tie it into your existing morning routine. Maybe do it as soon as you wake up, or while your coffee is brewing, or after your coffee, or as you head out the door. Whatever it is, tie it to something that you do every day without fail.
Warm up
“A morning run or walk is a great way to kick off the day in style. The exercise will boost your metabolism and encourage better fat burning. If you run or walk before you eat anything (in a fasted state), you’ll end up burning a lot of fat first thing in the morning.” — Andrew Peloquin, author for FitDay
This part doesn’t have to be long. For me, it’s usually 1–2 minutes on the stationary bike or the assault bike. It’s enough to get my heart pumping and to warm up my muscles, but it isn’t a workout. You can do anything — kettlebell swings, Turkish get ups, burpees, jumping jacks.
This can be longer or shorter depending on your schedule. Sometimes I’ll go for a 20 minute walk, if it’s a sunny morning and I’ve got the time and energy. You can make it as long as you want, but remember that the key idea is to get your blood flowing, not to improve your fitness.
Glute bridges
“Spending all day in a sitting position at the office weakens your glutes and creates lower back problems. Activating them as part of your morning exercise routine does wonders not only for your physique but also for your health.” — Decathlon blog
After your warm up, move into glute bridges. I do one set of 10 (I’m all about the minimum effective dose). A glute bridge is a great way to mitigate the effects of the large amounts of sitting you’re about to do at work, on the bus, in the car, or on the couch. Being at the top of a glute bridge is essentially the opposite position of sitting in a chair. Your hips aren’t flexed, your chest is open, your shoulders are back. It’s a great way to open up your body.
This movement will also strengthen your glutes, a muscle that gets weaker with our current sedentary life. Starting your day with this movement will also prime your body to move properly throughout the day. Your glutes will be switched on, which will make them more likely to fire while you move throughout your day.
“The majority of people have a weak posterior chain (hamstrings, glutes, and lower back). Activating these muscles right away can help prevent common ailments like low back pain, hamstring pulls, and bad posture — plus, it’ll help open up tight hip flexors from sitting all day.” — Lesley Bell, NASM-certified personal trainer
Goblet squat hold
One of the kings of mobility, the goblet squat hold is a good move for the morning. You’ll wake up a lot of your muscles — quads, calves, glutes, entire core, arms, scapula stabilizers, and grip strength. This will help your muscles to continue warming up before moving into the rest of the session, as well as increasing your mobility to help you move well throughout the day.
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Dead bugs
This is a core exercise which provides a similar idea to the glute bridge above. This movement will prime your core to support you through the day, to ensure you are moving properly.
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For this one, I do one set of 12 (6 on each side). Make sure to keep your lower back pushed against the ground at all times — don’t let your back arch.
“Your core is literally responsible for keeping you upright all day…. Activating your core first thing in the morning can help reduce pain and injury from daily activities.” — Tim Hampton, a NASM-certified personal trainer
Plank
Another core movement that will set you up for proper movement through the day. Do one plank of 30–60s. Again, it’s not about improving performance as much as just switching on certain muscles.
“It’s one of the best core-building exercises that will straighten your spine and help you stand and sit better throughout the day.” — Andrew Peloquin, author for FitDay
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“Holding this position will activate all of your core muscles that are essential for a strong posture. This, in turn, will help take pressure off your spine and hips throughout the day.” — Lesley Bell, NASM-certified personal trainer
Stretches
Now that you’re warmed up and you’ve switched on your glutes and core, you can stretch to further open up your body and prime your muscles for proper movement.
You can tailor this part to what your body needs and what feels tight. For me, I’ll start by rolling my thoracic spine on a foam roller, and perform thoracic extensions to open up my back and chest. Then I’ll move into thoracic book openers.
If my hip flexors are feeling tight, I’ll do a hip flexor stretch with a banded distraction. This one is great for tight hips.
This is generally the extent of my morning stretches. I like to open up my chest and mid to upper back, and to loosen my hip flexors. The rest of my stretching and rolling comes later in the day.
Sometimes I’ll do a morning yoga session as well, if I’ve got the time. These are a nice and calm way to start the morning. My favourite yoga channel on youtube is Breathe and Flow. I’ve been nursing a shoulder injury for a couple of months so have been unable to do a lot of the yoga moves.
Moving in the morning is so important — for resetting your circadian rhythm, for opening up tight areas, and for activating certain muscles for proper movement throughout the day. Morning movement doesn’t need to be hard, and it doesn’t need to be long. A 5 minute session is all you need to experience the myriad benefits that come with this practice. This session includes:
Warm up
Glute bridges
Goblet squat hold
Dead bugs
Plank
Stretch