Working out before work is something that many people never think about.
It’s not uncommon to hear someone say, I can’t work out first thing in the morning – I have to get ready for work, shower, and eat breakfast first.
However, working out before work can be an amazing way to start your day, providing you with lots of health benefits and setting you up to have a successful day all around.
Most people have at least one hour of downtime before work, during which they can fit in a quick workout that will help improve their mood and keep them productive throughout the day.
For busy professionals who don’t have the time to make it to the gym or go on a long run, this pre-workout routine can be much more convenient and helpful than you might think.
Is It Good To Workout Before Work?
Some people say it’s ok and others don’t think it will be.
The debate on whether or not you should work out before work is one that has been going on for quite some time.
Some individuals believe that a morning workout can affect your performance at work later in the day, so they try to avoid doing any type of physical activity right before heading into an important meeting or putting in long hours at their desks.
Others will argue that getting their heart rate up first thing in the morning kick starts their metabolism, which helps them burn more calories throughout their day.
They may also claim that working out early in the morning prevents them from having to exercise as often during their typical workout schedule.
On top of that, recent studies show that doing exercises upon waking up actually provides certain benefits (muscle memory) when performing regular workouts compared to those who exercise after waking up.
There are many factors why someone would choose to work out before work.
It ultimately comes down to what works best for each individual person and if you plan on exercising during your off time, make sure it’s something you enjoy!
So here are the top 10 tips for working out in the morning!
Make sure you stick around till the end where we have more answers to common morning workout questions.
1) Plan A Head
If your workout requires a lot of planning, like say a hard run in the morning, plan it out ahead of time.
Schedule it into your planner and make sure you have everything you need ready to go.
It may take some trial and error to figure out what works best for you, but once you have a process down it will be much easier in the future.
Even just taking 15 minutes on Sunday evening to check off your workout tasks for Monday can help ease some stress about getting things done early in the morning.
2) Get Straight To The Point
We all know that exercise is key to staying healthy and being productive at work.
The fact of it is, though, that some days we just don’t have time to get to a gym or even do a full workout.
No matter how busy your day is, there are ways you can still squeeze in quick exercises that will help your body stay fresh and relaxed.
So don’t waste time in the morning, stay off Instagram, when you get to the gym get straight into your warm then go right into the first exercise.
Don’t waste time between sets.
3) Master The Workout Transition
Avoid going backward and forwards between equipment.
Start with exercises with the barbell, once you’ve finished them move on to the dumbbells.
Don’t go forward and back between the same things.
Make the most of your time between sets by thinking about the next exercise and what weights you’ll need to use.
Time is golden in the morning so use it wisely and cut out anything pointless. You’re there to work out.
4) Keep It Short, Keep It Simple
If you only have a short window of time for your morning workout then don’t bother with a complicated workout that uses multiple pieces of equipment. Try doing a full-body workout with just one barbell.
Deadlifts, squats, bench press, shoulder press, and bent row can all be done with the same bar without having to move too far.
Not only that but these exercises will hit your whole body. Full-body workouts are a great way to save time.
5) Organise Yourself The Night Before
Make sure you’ve got all your gear ready to go and all your pre-workout snacks are set and ready to eat so that when you wake up early in the morning, everything is organized for you.
Getting up at an ungodly hour can be tough if you don’t have your supplies prepared.
Also, make sure you drink a tall glass of water before hitting the gym!
Hydration will help power your workout and get rid of any muscle soreness afterward.
Avoiding muscle soreness will allow you to come back later in the day fully refreshed and recharged!
6) Allow Time To Make Up Pre Workout Or A Cup Of Coffee
If you’re like most people, your day starts early.
If you are going to squeeze in a workout first thing in the morning, plan to make up your pre-workout or coffee.
This way you can head straight to the gym after and get your workout done before heading into work.
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No excuses!
Just remember to always drink plenty of water throughout your day as well.
It’s especially important during long workouts so that you don’t get dehydrated or too tired from training.
Read my article Can you use coffee as a pre-workout here.
7) Set An Alarm Earlier Than You Need
Working out when you wake up can be hard on your body, especially if you’re not accustomed to it.
Give yourself a little extra time to prepare for your workout, and set an alarm that’s 15 or 20 minutes earlier than what you think you need.
That way, when it actually does go off, you’ll still have enough time to head to the gym.
You’ll wake up feeling more refreshed and ready to put in a good effort.
And make sure you can’t reach your alarm from the bed.
If you have to get out of bed to turn it off there’s no reason to hop back in. You’re up now.
8) Put On Some Pump Music
Put something on that gets you going.
My wife gives me a bit of shit because I put loud fast music on first thing in the morning. But that gets me pumped up!
Everyone has the music, that song that makes them want to jump around.
So get your walk-out song and get ready!
9) Allow Time For A Full Warm-Up
Allow yourself ample time to properly warm-up, whether that’s stretching, running in place, or riding a stationary bike.
If you rush through your warm-up routine, you increase your risk of injury and make it more difficult to complete your workout.
Plus, you won’t perform as well—and if you try to push yourself too hard without arming up, you may even get sick. Don’t skip it!
10) Use Superset And Circuits
If you’re looking to get in a quick workout before work, supersets, and circuits are your friends.
Supersets help you maximize your workout time by hitting two muscle groups back-to-back with little rest.
Circuits include a series of exercises for one muscle group with little or no rest between moves—and can be completed in as little as 15 minutes!
Is It Better To Workout In The Morning Before Work?
While there are a lot of different schools of thought about when you should workout, many experts will agree that it’s best to have a consistent time where you exercise.
This way, you won’t have to rush in the morning or find a time at night where you can give yourself enough free time.
The point is: Do whatever works best for your schedule.
Just be sure to keep it consistent so that you don’t give up in favor of more tempting things (e.g., TV).
Do I Need To Warm Up Before My Workout?
Yes!
It’s important to warm up properly and then stretch once you’ve finished exercising.
Warming up helps your body get ready for what’s coming by raising your heart rate and getting your blood flowing through your muscles and bones.
A solid warm-up also helps remove excess lactic acid from these areas—which makes post-workout soreness less likely to happen!
What If I’m Late For Work And Have No Time To Stretch?
If you wake up late and know you’re going to be rushing out the door in five minutes, do as much stretching as possible right then and there.
Lay on your back with your legs straight above your head.
Stand against a wall with one leg behind you bent at 90 degrees, try standing on one foot for 30 seconds.
Should I Workout Before Or After I Eat?
There’s a time and place for pre-workout meals.
For many of us, that’s first thing in the morning—especially when we need something quick and on-the-go.
However, research suggests you should wait at least two hours after eating to maximize your performance during workouts.
If you eat too soon before hitting up your favorite gym, all those carbs will be stored as fat instead of being burned as energy.
Personally, I say skip breakfast.
One: it is going to take more time.
Two: eating first is going to slow you down physically as well.
Your body is going to be spending energy digesting that food.
If you really need something, have something light and easy to break down like a banana.
But you’ll be surprised how far the body can go on an empty stomach.
And remember we planned and organized our smoothie the night before so you can get that in your guts as soon as you finish.
What Should You Eat Immediately After A Workout?
Many people assume they need to wait at least an hour after exercise to begin replenishing their bodies, but recent research shows that eating within 30 minutes of exercise may be more beneficial.
Exercise has been shown to increase insulin sensitivity in healthy and obese individuals, so if your goal is weight loss, it’s wise to limit your carb intake immediately following a workout.
Instead, focus on protein—it’s metabolized more slowly than carbs and provides muscle-building amino acids.
It will also boost satiety and keep you from overeating later in the day.
If you train first thing in the morning, get an early start on breakfast. Research suggests it leads to better glucose regulation throughout the day compared with training on an empty stomach.
Aim for 20 grams of whey or casein protein mixed with water or milk.
Add some low-fiber carbohydrates like oatmeal (5 grams per serving) or dextrose (one gram per five pounds of body weight) if desired.
Conclusion
Deciding what time of the day to train is only part of the puzzle.
It’s not hard to see the amazing benefits of starting your day with exercise.
And these 10 tips are what it takes to make sure you get it done over and over again.
Before you go make sure you get your FREE copy of my EBook Train wherever the f*ck you want!
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Check out this video I posted to Youtube recently giving you my top 10 tips for working out in the morning!