Morning calisthenics provides a productive, healthy start and sets the tone for the rest of your day. Doing morning exercise also ensures that a busy, tiring day won’t interfere with your workout plans. It is an excellent strategy to maintain a consistent exercise routine, helping you reach your fitness goals.
Morning workouts are a great way to boost your metabolism and mood. They can help prepare you for the day ahead by enhancing working memory and executive functioning. They are also beneficial for those focused on weight loss, with studies showing early exercise results in greater weight reduction.
Now that we know why morning exercise is good for us let’s look at some simple, effective morning calisthenics exercises.
8 Morning Calisthenics Workouts
Try these eight calisthenics exercises to increase strength and cardiovascular health. Performing morning calisthenics can set you up for a great day with increased energy and mental focus.
- Arm circles.
- Jumping jacks.
- Mountain climbers.
- High knees.
- Push-ups.
- Squats.
- Lunges.
- Planks.
8 Best Morning Calisthenics Exercises
These eight morning calisthenics exercises provide a full-body, equipment-free workout. They can be performed anywhere, making it easy to get a great workout.
Arm Circles
Arm circles target the pectoralis, deltoid, and trapezius muscles of the upper body. It works them through a large range of motion, aiding in shoulder mobility. Weakness in the shoulder muscles is associated with less stability and an increased risk of injury.
Arms circles serve as a great dynamic stretch to perform in a warm-up or before upper-body resistance exercises. Dynamic stretching prepares the muscles and joints for intensive work and can prevent injury during sport or exercise.
How To Do
- Stand with arms at your sides.
- Lift the arms straight in front of the body.
- Circle the arms overhead and lower behind the body.
- Extend the arms as far behind the body as comfortable.
- Bring the arms down and along the sides of the body.
- Repeat the circles to reach the desired number of reps.
Tips
- Move slowly with control. Don’t swing the arms, as this decreases the muscles’ work.
- Inhale as the arms lift and exhale as they lower.
- Keep the arms straight throughout the exercise to lengthen the chest and biceps.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–4 | 30–60 seconds |
| Hypertrophy | 3–6 | 30–60 seconds |
| Endurance Training | 2–3 | 60–90 seconds |
| Power Training | 3–5 | 30–60 seconds |
Jumping Jacks
Jumping jacks are a classic calisthenics exercise with several benefits. They are a full-body exercise that targets the lower body, plus the arms and shoulders. Utilizing many muscles also increases the heart rate, making this a good cardio move.
High-impact exercises, like jumping jacks, can increase bone density. This is especially beneficial for premenopausal women and aging adults who are at higher risk of osteoporosis. This brittle bone condition increases the chance of falls and fractures.
Jumping jacks make a good workout addition as they involve moving the arms and legs sideways. In everyday life, most actions are performed in a forward or backward direction. Moving the body sideways engages different muscles and creates well-rounded strength and mobility.
How To Do
- Start standing with the feet together and arms at your sides.
- Jump the legs out to the sides.
- Extend the arms out to the side and reach overhead.
- Jump the feet together and return the arms to your sides.
- Repeat for the desired duration.
Tips
- Land with slightly bent knees to avoid stressing the joints.
- Keep the knees and toes in a line. Avoid letting the knees fall inward. This can strain the knees.
- Actively think about lifting the arms and pulling them down to increase upper-body activation.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–4 | 30–60 seconds |
| Hypertrophy | 3–6 | 30–60 seconds |
| Endurance Training | 2–3 | 60–90 seconds |
| Power Training | 3–5 | 30–60 seconds |
Mountain Climbers
Mountain climbers target the rectus abdominis and obliques, building core strength. The shoulders and chests support the upper body, and the quadriceps and glutes move the leg and stabilize the pelvis. They are a great move for increasing strength, stability, and coordination.
These calisthenics exercises can be done as a low- or high-impact move and are ideal for high-intensity interval training, or HIIT. Mountain climbers strengthen the whole body and elevate the heart rate, making them a highly efficient exercise choice.
By increasing core strength, mountain climbers can help improve sports performance and balance. A strong core can aid in running, jumping, throwing, and hitting. Core strength was also found to improve dynamic (moving) stability and balance.
How To Do
- Place the hands on the mat under the shoulders.
- Straighten the legs out behind you.
- Engage the abdominals by pulling the belly button toward the spine.
- Lift the right foot and pull the right knee toward the chest.
- Straighten the right leg and place the foot on the floor.
- Repeat with the left leg.
- Continue the sequence for the desired duration.
Tips
- Keep the back flat to prevent back strain. Don’t let the back arch and the pelvis droop toward the mat.
- Avoid lifting the glutes as the knee pulls in. This decreases the abdominals’ work.
- Press the shoulders away from the ears. Hunching creates shoulder tension and affects alignment.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–4 | 30–60 seconds |
| Hypertrophy | 3–6 | 30–60 seconds |
| Endurance Training | 2–3 | 60–90 seconds |
| Power Training | 3–5 | 30–60 seconds |
High Knees
High knees target the quadriceps, hip flexors, and lower rectus abdominis. They can improve lower-body muscular strength and endurance. High knees are also a high-impact cardiovascular exercise, which can benefit heart and bone health.
HIIT training exercises, like high knees, aid in weight and fat loss. When compared to steady-state cardio exercise, HIIT was found to be just as effective at weight reduction. HIIT was also found to offer greater cardiovascular fitness improvement.
How To Do
- Lift the right leg with the knee and hip bent to 90 degrees.
- At the same time, lift the left arm with the elbow bent.
- Try to lift the knee to hip height or above and the elbow to chest height.
- Lower the right leg and left arm.
- Hop to the left leg, lifting the left knee and right arm.
- Repeat the sequence for the desired duration.
Tips
- Engage the abdominals by pulling the belly button toward the spine. This protects the back.
- Use mind-muscle connection to increase lower-body activation. Concentrate on pulling the knee up using the quadriceps and lower abdominals.
- Modify the exercise to low-impact by removing the hop between the legs.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–4 | 30–60 seconds |
| Hypertrophy | 3–6 | 30–60 seconds |
| Endurance Training | 2–3 | 60–90 seconds |
| Power Training | 3–5 | 30–60 seconds |
Push-Ups
Push-ups target the pectoralis muscles, anterior deltoid, and triceps. They also activate the abdominals, quadriceps, and glutes to stabilize the body throughout the exercise. This calisthenics exercise is a great full-body move that increases upper-body strength.
The muscle activation rate in a push-up is 29.07% for the serratus anterior and 78.54% for the anterior deltoid. This shows us how hard the muscles are working in the exercise.
Push-ups not only provide comparable strength gains to a bench press — they also can improve cardiovascular health. Studies show that push-ups can decrease the risk of experiencing a cardiovascular event. Specifically, men who can perform over forty push-ups have a notable risk reduction.
How To Do
- Place the hands slightly wider than shoulder-width apart.
- Straighten the legs behind you.
- Keep the abdominals engaged.
- Bend the elbows to about 90 degrees while lowering the body.
- Straighten the arms and press back up.
- Repeat to reach the desired number of reps.
Tips
- Tuck the elbows toward the ribcage. This protects the shoulder joint.
- Keep the body in a straight line. Don’t arch the back to avoid back strain.
- To modify the exercise, place the knees on the mat.
Optimal Sets And Reps
Training Style | Sets | Reps | Duration |
|---|---|---|---|
| Strength Training | 3-4 | 8-12 | 40 seconds |
| Hypertrophy | 3-4 | 8-12 | 40 seconds |
| Endurance Training | 3-4 | 8-12 | 40 seconds |
| Power Training | 3-4 | 8-12 | 40 seconds |
Squats
Squats strengthen the quadriceps, glutes, and hamstrings. The quadriceps are targeted in the lowering phase of the exercise and act as knee stabilizers. The hamstrings and glutes work during the up phase, pushing the body back to an upright position.
The concentric (shortening) muscle activation rates for a squat are as follows:
- Bicep femoris (hamstrings) — approximately 60%.
- Gluteus maximus — approximately 55%.
- Rectus femoris (quadriceps) — approximately 55%.
Squats improve functional strength that helps in everyday tasks, like getting in and out of a chair. Functional strength training can increase strength, balance, and coordination, which decreases the risk of falls and injuries. Functional training is beneficial for all ages but is especially important for middle-aged people and seniors.
How To Do
- Stand with the feet hip-width apart.
- Keep the arms extended in front at shoulder height.
- Hinge backward from the hips and lower the glutes.
- Lower as far as possible with good form.
- Press into the feet and straighten the legs.
- Return to a fully upright position.
- Repeat to reach the desired number of reps.
Tips
- Ensure the knees don’t move forward over the toes. This can stress the knees.
- Gaze forward and maintain a straight spine. Avoid back rounding or excessive forward leaning. This compromises alignment.
- Keep the knees and ankles aligned. Inward or outward collapsing of the knee stresses the joint.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 4–6 |
| Hypertrophy | 3–6 | 8–12 |
| Endurance Training | 2–3 | 12–15 |
| Power Training | 3–5 | 1–5 (Explosive) |
Lunges
Lunges are a great addition to any full-body calisthenics workout. They build strength and endurance in the quadriceps, hamstrings, and glutes. Quadricep strength is associated with knee stability and can decrease pain from patellofemoral (kneecap) pain syndrome.
Lower-body strength can aid sports performance and reduce the risk of injuries. Increased quadriceps strength improves acceleration and jump height. This is beneficial for athletes in sports like soccer, basketball, and volleyball.
The muscle activation rate in a lunge is 50%–60% for the glutes maximus and 60%–70% for the rectus femoris. This shows us that both muscle groups are highly active in a forward lunge.
How To Do
- Stand up tall with hands on your hips.
- Step the right foot forward and bend the knee.
- Lower the back knee toward the floor.
- Straighten the front leg and push off that foot.
- Step the feet back together.
- Repeat on the left side.
- Continue the sequence to reach the desired number of reps.
Tips
- Keep the front knee lined up over the ankle as you lower. This protects the knee.
- Stack the shoulders over the hips. Proper alignment aids in balance and muscle activation.
- Avoid letting the front knee move outward during the lunge. This strains the knee and impacts muscle activation.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 4–6 |
| Hypertrophy | 3–6 | 8–12 |
| Endurance Training | 2–3 | 12–15 |
| Power Training | 3–5 | 1–5 (Explosive) |
Planks
Planks target the rectus abdominis and obliques but also work the quadriceps, glutes, shoulders, and erector spinae. It is an all-in-one full-body strengthening exercise. By improving core strength, planks can help increase dynamic (moving) balance and stability.
The muscle activation rates in a plank are 46% for the rectus abdominis and approximately 75% for the external obliques.
Planks are an isometric exercise that works the muscles without changes in muscle length. Studies show that isometric exercises can reduce blood pressure. When compared to HIIT, isometric training demonstrated a bigger decrease in resting blood pressure.
How To Do
- Place the forearms on the mat. Line up the elbows under the shoulders.
- Engage the abdominals by pulling the belly button in.
- Tuck the toes under and straighten the legs behind you.
- Hold the pose and breathe for the desired duration.
Tips
- Keep the pelvis and chest at the same height. This works the abdominals and protects the lower back.
- Focus on contracting the quadriceps and glutes to increase lower-body activation.
- Maintain steady breathing as the muscles need oxygen to work effectively.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–4 | 30–60 seconds |
| Hypertrophy | 3–6 | 30–60 seconds |
| Endurance Training | 2–3 | 60–90 seconds |
| Power Training | 3–5 | 30–60 seconds |
Best Calisthenics Workout Routine In The Morning
Start your morning off right with this energizing bodyweight morning calisthenics workout. Strengthen and tone the body’s major muscle groups while also gaining the cardio benefits of an interval training workout.
Exercise | Sets | Reps | Duration | Rest (between sets) |
|---|---|---|---|---|
| Jumping jacks | 2–3 sets | 30–60 seconds | 30 seconds | |
| Lunges | 2–3 sets | 8–12 reps | 30 seconds | |
| Mountain climbers | 2–3 sets | 30–60 seconds | 30 seconds | |
| Squats | 2–3 sets | 8–12 reps | 30 seconds | |
| Push-ups | 2–3 sets | 8–12 reps | 30 seconds |
Benefits Of Morning Calisthenics
Morning calisthenics workouts help you fit in a regular bout of exercise and prepare you for the day. They benefit both mind and body by improving focus, mood, and heart health.
Boosts Energy
Performing morning calisthenics can help energize you for the day. Exercise releases various hormones into our bloodstream that can impact wakefulness and mood. Aerobic exercise can increase blood levels of serotonin, the brain chemical that causes happiness.
Aerobic and resistance exercise can boost adrenaline and noradrenaline levels. Adrenaline promotes blood flow to the muscles and brain and can aid in mental alertness. Noradrenaline is a chemical released in the morning to wake you up and make you alert.
Mitochondria are the cells responsible for energy production in the body. Exercise positively impacts mitochondrial function by increasing cell density. By exercising this, you increase cellular energy production, in turn giving you more energy.
Enhances Flexibility And Mobility
Calisthenics consists of multi-joint moves that work the joints through various ranges of motion. These exercises can build strength and flexibility together, resulting in better joint mobility. Strength training can be just as effective at increasing range of motion as stretching exercises.
Good mobility is beneficial for sports performance and exercise technique. Improving mobility can help you progress your workout. For example, better ankle and hip mobility can improve squat depth.
Mobility is also necessary for performing everyday tasks. Mobility has been linked with quality of life and overall health in aging adults. It is crucial for walking and the ability to lower into and rise out of a chair.
Improves Cardiovascular Health
Doing morning calisthenics can be beneficial to cardiovascular health. Calisthenics training has been shown to improve blood pressure. One study specifically found that morning exercise decreased blood pressure in women.
Calisthenics training can also positively impact heart rate response. This response is related to how the heart adapts to stress and is an indicator of cardiovascular health.
Full-body HIIT training was also found to decrease the chances of developing cardiovascular disease. Research shows it can reduce blood pressure and resting heart rate in individuals at high risk of cardiovascular disease. Calisthenics uses full-body moves and is well-suited to HIIT-style workouts.
Expert Training Tips
- Improve muscle activation with mind-muscle connection. Consciously think about contracting working muscles.
- Move slowly, controlling the muscles through the whole range of motion. Using momentum will decrease the muscle’s work and increase injury risk.
- Focus on quality over quantity. Perform only as many reps and sets as possible with proper form. Poor form doesn’t get results and heightens injury risk.
- Progress bodyweight exercises by increasing the number of sets or reps. You can also alter exercise order and speed.
Conclusion
Use these eight morning calisthenics exercises to start the day with a mood and energy boost. They can help you feel more alert, focused, and ready to take on the day. Morning exercise can also aid in weight loss and offer cardiovascular benefits.
Frequently Asked Questions
Calisthenics can be performed in the morning to help increase energy, alertness, and mental focus. Morning exercise has been found to aid in weight loss and decrease blood pressure.
Morning exercise has several benefits including improving executive functioning and energy. Training in the morning can give you a post-exercise increase in hormones associated with wakefulness. It is also a great way to ensure you have time to work out without unexpected interruptions.
Fitness gains can be achieved with short bouts of exercise. High-intensity interval training is often used for short exercise durations to get the most out of the workout. The WHO recommends getting 75–150 minutes of vigorous exercise or 150–300 minutes of moderate exercise per week.
Calisthenics training can be done five days a week using a split program format. Muscle groups need 48–72 hours of recovery between workouts, so train different muscles on different days. This allows some muscles to rest while others work.
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About the Author
Tammy Hogan, PT, BA Personal Trainer & Yoga Instructor
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