What you’ll learn:
- Establishing a morning routine with simple steps like setting out clothes and creating a playlist can make early workouts easier to stick to.
- Accountability and variety, like scheduling classes or working out with a friend, can help maintain consistency and prevent boredom.
- Small changes like improving sleep, having an energy boost, and creating variety can build motivation and make morning exercise easier to stick with.
Sometimes, when your alarm goes off, the last thing you want to do is leave your bed for exercise. Don’t worry—you’re not alone. Many of us find it tough to get moving in the morning, even when we know it’s good for us.
But here’s the thing—starting your day with exercise can really turn things around. It gets your body going, perks you up, and sets you on the right track for the day ahead. Plus, regular physical activity can even help you sleep better, which makes it easier to wake up feeling refreshed.
The World Health Organization (WHO) suggests at least 150 minutes of moderate exercise each week. That’s about 21 minutes a day. A solid morning routine can help you hit this goal while giving you a positive start to your day.
So, how do you make early exercise a habit? It’s all about finding what fits your life and making changes you can stick with. At Noom, we’re all about helping you create routines that work for you. Ready to add some pep to your step? Let’s check out five easy tips to get you excited about morning workouts.
Why morning workouts are beneficial
Working out in the morning comes with several benefits that can positively impact your day and overall health. Studies suggest that morning exercise can help regulate appetite, making you less likely to overeat throughout the day. Plus, it sets a positive tone, motivating healthier food choices like incorporating more fruits and vegetables into your meals.
Morning workouts may also improve mental clarity and energy levels, helping you stay focused and productive. Getting active earlier in the day may also support better sleep by aligning your body’s natural circadian rhythm, meaning you’ll fall asleep more easily and wake up feeling refreshed. Starting your day with movement isn’t just about burning calories—it’s about creating momentum for a healthier, more active lifestyle.
A 2020 study published in Exercise and Sport Sciences Reviews emphasizes that regular physical activity can lower the risk of chronic health conditions such as type 2 diabetes and cardiovascular disease while also supporting weight management. The researchers also suggest that exercising consistently, particularly in the morning, may help establish long-term habits due to improved adherence. Additionally, morning workouts may influence behaviors around appetite and energy intake, potentially contributing to better appetite regulation over time.
While working out at any time is beneficial, mornings offer unique perks that can set a positive tone for your entire day. Here are five easy tips to boost your morning workout motivation:
Tip #1: Get quality sleep
Want to crush that morning workout? It all starts the night before with quality sleep! Think of a good night’s rest as the secret ingredient for a strong, energized start. Try sticking to a consistent bedtime and wake-up time—even on weekends. This little routine trains your body clock, making it easier to roll out of bed and get moving.
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Here are some techniques to help reduce stress and ease the transition into sleep.
- Unplug from screens before bed. The blue light from devices can interfere with your sleep hormones.
- Read a book instead of scrolling. Reading calms your mind, reduces stress, and creates a relaxing pre-sleep routine. This wind-down time can set you up for a better, more focused morning.
- Do some gentle stretching. Over time, this increases flexibility, improves circulation, and warms up your muscles for a smoother morning workout.
- Practice meditation. It activates your parasympathetic nervous system, helping reduce cortisol (the stress hormone). This builds mental resilience over time and keeps you present during your morning workouts.
- Try breathing exercises. These help reduce tension and promote oxygen flow for more restful sleep.
Did you know that people who exercise regularly also tend to sleep better? A 2023 systematic review found that moderate exercise can help you fall asleep faster and sleep longer. It’s a win-win: better sleep powers your workout, and your workout boosts your sleep!
Noom has tools that can help. Check your Success Kit for guided meditations, breathing exercises, and mindfulness practices. These techniques help reduce stress and ease you into sleep mode, creating a more restful night.
Aim for 7 to 8 hours of sleep, and you’ll feel the difference in your energy and motivation during your morning workout. Remember, when you’re well-rested, you’re more likely to stay on track with healthy choices—and stick to that morning workout plan!
Tip #2: Prep ahead
Make your morning workouts easier by preparing the night before. A few simple steps can eliminate excuses and set you up for success. Here’s how to make your morning routine more efficient to maintain your fitness goals.
- Lay out your workout clothes—this hack cuts down on decision fatigue, giving your brain one less thing to process while you’re still sleepy. Plus, seeing your workout gear all set can give you that extra nudge to get moving!
- Don’t stop there—set out your water bottle and pre-workout snack, and queue up your favorite playlist.
The fewer decisions you have to make in the morning, the easier it is to get started without hesitation.
Tip #3: Build a playlist to pump you up
Speaking of playlists, music can be a powerful motivator for your morning workouts. The right tunes can transform a groggy start into an energetic exercise session. Here’s how to create a playlist that’ll get you moving:
- Match the flow. Start with slower beats, build to high-energy tracks, then wind down. Setting a pace with music keeps you on track, pushing you through to the finish.
- Choose songs that make you want to move. Research shows upbeat music may make exercise feel easier and even more enjoyable. For those high-energy bursts, aim for tracks with 140-180 beats per minute (BPM). For warm-ups and cool-downs, pick something slower, around 60-90 BPM. Want to feel this energy in action? Try Noom’s on-demand Zumba classes! Let the beats keep you motivated and make every workout feel like a celebration.
- Add your favorites. Whether it’s lyrics that pump you up or beats that lift your mood, personal go-tos can make your workout fly by.
- Keep it fresh. Swap out tracks that feel overplayed. Most music apps suggest new songs based on your taste, so use them to keep your playlist interesting.
Not in the mood for music? Try a motivational podcast. Noom Vibe features expert insights to help fuel your habits and mindset.
Sticking to your routine feels easy when you pair exercise with something you love to listen to. Find what fuels you, and let it keep you going!
Tip #4: Sip for success and energy
Need a boost before your workout? The right drink can make all the difference. Start with water. Hydration is essential—your body wakes up dehydrated, and drinking water helps you feel energized and focused for your workout.
Here are a few other beverages to sip before you move:
- Coffee: Caffeine can improve focus and give you that extra push during workouts. Research suggests that drinking a moderate amount of coffee—about 1 to 2 cups—an hour before exercise may enhance performance.
- Green tea: Green tea offers a gentler caffeine boost, and its antioxidants may reduce inflammation.
- Coconut water: Coconut water is packed with electrolytes and keeps you hydrated.
- Smoothie: Some people enjoy a quick-digesting, nutrient-packed smoothie for lasting energy.
The best choice is the one that helps you feel ready and energized. Noom is here to help you create a sustainable approach to fueling your workouts.
Tip # 5: Stay accountable by making a plan
Creating structure helps you stay consistent. Here are a few ways to build accountability into your routine:
- Book a class or set a schedule: Treat your workout like any other appointment. Book an early yoga class or schedule a virtual training session so it’s a real part of your day, not just an “if I feel like it” activity. Seeing it on your calendar gives you that extra reason to stick with it.
- Mix up your activities: Variety is the spice of your fitness routine! Try strength training on Mondays, dance on Wednesdays, and a brisk walk on Fridays. This variety keeps your muscles guessing and your mind interested—no more same-old, same-old workout boredom! Noom offers a range of on-demand classes to keep you motivated, from Zumba and yoga to HIIT, strength training, and Pilates. There’s something for every level, so you can find what works best for you.
- Bring a workout buddy along: Having someone join you, whether in person or online, can give you that extra nudge to get moving, even on groggy mornings. Plus, sharing the experience makes it easier (and more fun) to stay consistent.
- Track your progress with Noom: Noom’s tracking tools let you log your exercise, weight, and steps, giving you a clear picture of your progress. Each tool helps you stay motivated, empowering you to reach your goals at a pace that feels right.
With Noom’s support, staying committed is easier than ever. You’re not just building a routine—you’re building a lifestyle that works for you and brings you closer to your health goals, one day at a time.
Power up your mornings with Noom
Hitting snooze can be tempting, but with these five simple tips, your morning routine can become a true energy boost: get quality sleep, set out your workout gear the night before, cue up a motivating playlist, sip on a morning energizer, and have a clear plan to keep you accountable. With everything in place, that morning workout suddenly feels achievable.
For lasting results, Noom offers guidance in building a sustainable morning ritual that fits seamlessly into your lifestyle. Noom’s approach to wellness empowers you to establish routines that work not just for today but for the long haul.
For more tips on boosting workout motivation, check out our YouTube channel!
