If you’ve frequented my WatchFit material, my Huffington Post or my personal blog articles in the past, then you know I’m a HUGE advocate for a quick morning workout.

Our lives today are busier than they’ve ever been before, and with the unpredictability of our days, there’s only one time to get a workout in without being disturbed: Before dawn.

Not sold? Think about it for a second…


When else is there time for you to get a workout in with minimal chance of being disturbed?

Before sunrise, the kids are sleeping, your significant other is sleeping – Heck, the dog is sleeping! Barring insane emergencies, nobody will be calling you, and nothing in your life is pressing during these early morning hours. It’s quiet outside, and it’s a rare form of peace that you won’t otherwise experience later in the day.

While it is of course true that you can aim for a workout later at night, but exercising shortly before bed has the potential to keep you up later, which doesn’t bode well for productivity and sustained energy the next day.

When getting in a quick morning workout, we have to remember that our bodies are probably a little stiff from having slept six or more hours. We’re not primed for movement like we are later in the day, and as a result, designing an effective routine that will loosen you up, that will get the blood flowing, and that will melt fat like butter takes a bit of thought.

Fortunately, I’ve done all the thinking for you: All you need to do is follow the instructions below and do it!

First, you’ll need an interval timer. If you don’t have an interval timer app set up on your phone, please watch this video to learn both how to download and how to use one:

Next, you’ll need to set the interval timer on a HIIT interval. This is explained in the above video, but will also be explained above the workout below:

Interval Timer Instructions: Perform the below circuit TWICE through at an interval of 20 seconds on, 10 seconds off. REST 30-60 seconds. Then, perform the below circuit TWICE through at an interval of 30 seconds on, 15 seconds off. REST 30-60 seconds. Then, perform the below circuit TWICE through at an interval of 40 seconds on, 20 seconds off.

quick morning workout_2

Exercise Interval
Broken Table Crunch, Side 1 20 seconds on, 10 seconds off, then
Broken Table Crunch, Side 2 20 seconds on, 10 seconds off, then
Ice Skaters 20 seconds on, 10 seconds off, then
Push Jacks 20 seconds on, 10 seconds off, then
Roundhouse Kicks 20 seconds on, 10 seconds off, then

All in all, the above workout should take you no more than 25 minutes to do, including rest periods. It is as time efficient as it is effective!

Watch the videos closely, as there are modifications for most if there are those that are too high impact or too difficult.

Best of luck on your journey! Please leave your thoughts in the comments below.

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