Morning workout challenge for 30 days

Let’s stop making excuses and start working out at a reliable time of the day – the morning to reach our fitness goals, improve our health and develop discipline! Join our 30-Day Morning Workout Challenge to make exercise a daily habit, a part of your morning routine and get all of the benefits!

30-Day Morning Workout Challenge! You can exercise at home or at the gym - just do something every morning and enjoy the health benefits of…

A while back we had made working out a morning habit We couldn’t start our day without. We would wake up, not even wash our face, put on some workout clothes and shoes and do a workout at home or go out for a run. We LOVED IT. We loved how it made us feel in the moment (and we never enjoy our late-day workouts).

But we especially loved how it affected the rest of our day and made it WAY better. Just a fast morning workout made us feel more in control of our life, our emotions and our other habits. We felt awake and alive.

It magically transformed us from a grumpy person who HATES everyone and everything into someone who’s positive, has more energy, is more productive and actually likes mornings.

If you want the same, this is our 30 day morning workout challenge and we hope you join! Morning exercise is a reliable, really!

Workout Challenge Goals

With this workout challenge we want to:

Improve our health (ALWAYS!)
Reduce back pain and other aches
Get fit & tone up (we're realizing we actually want to lose only a little bit of weight, and instead get more toned)
Get more done during the day
Be more positive
Develop more discipline in our everyday life
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, we KNOW IT!

Benefits of Morning Exercise

What’s The 30-Day Morning Workout Challenge:

The 30 Day Morning Workout Challenge is 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.

You definitely don’t need a gym membership, but even if you love the gym – you choose the workouts.

For us, in the morning we work out at home or go out for a run / to work out in the park when the weather is nice. Okay, so mostly we exercise at home, sue us. It’s more convenient and we 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 our 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 us.

The way we do it is:

have our workout planned/preselected for the day
have our 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 we go out to exercise, we might wash our face and brush our teeth before, but this isn’t promised.

How To Prepare

We hate preparation, but without it, there’s a big chance to fail at any fitness challenge. Believe us, we've tried many times before we succeeded to make morning exercise something we just do. So here’s how to prepare:

Make a workout plan – 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 ours below) and stick with it for a week. Then do another one for the week after and so on.
Don’t eat late / or overeat the night before. Same goes for drinking (a LOT). What this does to sabotage you is that you wake up boated and tired in the morning and you feel like you can’t even move.
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 fast breakfast after that – we won’t eat before our workout, as we're 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. If you do need to eat before exercise – have something nutritious, but light like banana and nuts for example.
Check it off! Once you did the workout for the day – check it off! It’s motivating! We even created a small pdf to print out and hang somewhere you can see, so you can track your progress! You can download it here (you don’t need to sign up).

Is There A Workout Plan?

We don’t believe in workout plans. Don’t believe that someone else can create something that is made for you. Only you can. (we explain how to make your own workout plan here)

However, we've already made a few workout plans in the past in the hopes they can help our mom, or for myself and shared them here, so you can start with them.

Complete Beginner Workout Plans

These plans are for people who have never exercised before or have rarely done so.

And here’s a more advanced beginner workout plan if you’re getting back to fitness/don’t exercise regularly:

Women’s Beginner Workout Plan

Intermediate/Advanced Workout Plans

Pilates, Barre & Yoga Workout Plans

Staying Active Throughout The Day

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.

One workout a day can’t erase 8 hours of sitting, so try to be as active as possible throughout the day. Don’t sit for more than 40 minutes at a time. 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.

We recently started recording our steps and found out we have days when we do 300 steps, sometimes even less. Such an eye-opener! We also found that we easily get to the recommended 10,000 daily steps when we go out for a walk and the weather is nice right now, so we have no excuse.

Food & Diet

We'renot a fan of diets and restrictions, but we believe in eating whole foods and avoiding processed foods. It’s better for your health, your quality of life, your productivity and mental health. So, because diet is huge for weight and fat loss, if that’s your goal and you’re eating whatever you want and wondering why you’re not seeing results – change it!

You can start with the 7-Day clean eating meal plan we shared, try any of our other clean eating plans or even better: create one for yourself with recipes that you love!

We personally will do a 16/8 split of intermittent fasting and will incorporate as many vegetables as we can during this challenge. Not eating after 5 pm has been one of the most efficient ways for us to lose weight in the past and we're sure it will work for others as well.

Okay, guys we hope you join the 30-day morning workout challenge – it is for everyone – beginner or advanced, all you have to do is start. If you do start the challenge, let us know if you have any questions & update us on your own progress as well!

Morning workout challenge for 30 days