T Nation

Morning workout


I'm looking for a good, morning workout of about 15 minutes. I do this workout right after I wake up, and before I go to school. Basically, all I want this workout to do is wake me up. I don't have a lot of energy this early, so I don't want to be doing something like plyometrics.
I do this workout in my basement, so I have access to a stationary bike, a rowing machine, stair master, a set of dumbells, and a home gym. Of course, calisthenics are perfectly fine for this workout as well.

Thank you all for your help!


Hi kligor. It's difficult for us to help you if you don't give us more information than wanting to wake up as your training goal. :wink:

Any kind of exercise will wake you up in the morning. Is this morning routine just a wake me up? Are you doing other sports or lifting later in the day or is this your exercise for the day?


"all I want this workout to do is wake me up"

i find that spanking the morning wood wakes me up quite nicely.


I'd just recommend either one of two things... either do a 15 min Berardi -style energy work on the bike or stairmaster where you go easy for 2min, hard for 1, easy 2, etc.

circuit the three cardios 5 min, stair, 5min stepper, 5 min rower.

Or do some muscular endurance DB work, pick like 5 exercises. like DB bench press, 1-arm rows, curls, DB overhead press for like 30 reps each to warm up your system.

The sprint cardio stuff would be best on an empty stomach to keep you lean and wake you up.


I only workout in the morning or early after noon. At the moment I am doing an adapted 5x5 (with just two exercises) followed by 15 minutes on the stationary bike following C.Ts running man idea. I do one minute at a relaxed pace followed by 1 minute all out.

Both take 15-20 minutes so might be good choices. I feel pretty fresh and ready to go after that.


Read up on this for a start!





Thank you everyone for your advice. I'll definitely be able to whip up a routine from that.
Sorry about forgetting to mention my details.
Age: 16
Weight: 60 kg (about 130 lbs.)
Height: 1.63 m (about 5'4)
I take Sikaran, which is kind of like a Filipino version of Tae Kwon Do. I do this 3 times per week, and it gets pretty intense. I only exercise seriously (with goals, and a serious regimen) during long holidays. So far, that strategy has been good for me.

Once again, all your help is greatly appreciated.