10 Minute Early Morning Total Gym Workout

How to Benefit from a Morning Workout

Start your day with a natural wake up call that will invigorate your mind, charge your spirit, and prepare your body for the day ahead. This natural approach may be a struggle at first, especially if you’re not an earlier riser, but if you roll out of bed and plan to workout, you can get your body set on a regular routine in no time. Trust me, a little movement will go a long way.

You may or may not be a morning person, but rising early to get a quick workout session in can start your day off in the right direction, mentally as well as physically. If you really aren’t an early riser and it seems impossible for you to become an AM exerciser, be open to trying it out. You may change your ways and actually enjoy the benefits that come with the task!

Although it takes time to get in the habit of doing a morning exercise routine, once it takes hold you will find that you have more energy, sharper thoughts, and work more productively accomplishing tasks throughout your day.

There are many reasons why you should rise and move your body first thing in the morning. Exercising early has positive effects on both to your health and daily routine, when compared to exercising later in the day.
Need more convincing? Here you go!

Reasons to Work Out in the Morning

  1. Increases Metabolism

    Your body will burn more calories post workout (all day long even when at rest) just because you exercised in the morning. Plus, when you replenish your body with food, it will metabolize at a faster rate.

  2. Increases Energy

    Exercising early provides long lasting vigor that fuels your mood and body all day.

  3. Creates Consistency

    Moving first thing in the morning ensures that you get the job done before your day unfolds. If it’s made your first priority, you have no excuse to push it off for later in the day. It takes time and effort to make this happen, but once it’s adapted into your schedule, it becomes habit, addicting, and just a part of your everyday routine.

  4. Enhances and Improves Mental & Physical Energy

    We all need a source of energy to start our day. Some may opt to lie in bed or go for a cup of coffee, but if you add in some movement, you will be a notch above the rest. A morning workout helps improve focus, mental abilities, and keeps your mind sharp. Your body will be ready to go and your mind will be ready to think more productively.

Something Is Better Than Nothing

Just 10 minutes a day can work magic for your mind and body. Self-discipline, motivation, and making this time a priority is critical in making the positive changes a routine. Changing and adapting to a new routine is never easy, but with patience it can become a part of your everyday life. A little exercise is better than no exercise so tackle it early and be done with the task. This can be simple, effective, productive, and fun.

Using your own body weight for exercises is a great way to challenge your body wherever you are. You don’t need equipment. Some good body weight examples are: push-ups, dips, squats, lunges, jumping jacks, plank/ side plank, crunches, superman… you get the point. However, if you have a Total Gym, you can accomplish all of your bodyweight exercises and maximize your time, effort, and productivity by incorporating all muscle groups in a flowing circuit! I have designed a 10-minute Total Gym workout that will take you through simple transitions to work every muscle in a short time period.


  • This is a quick total body circuit that will be sure to wake your muscles and prepare your mind for the day.
  • Learn the exercises so that the circuit can flow quickly one exercise after the other.
  • Since this is a quick 10-minute morning blast, there will be no rest between each exercise to keep the flow continuously moving.

*Please refer to the accompanying video to learn the exercises and the transitions.

The Warm-Up: 3 minutes

  • Warm-up with these dynamic movements
  • Perform 10 reps each side, 1-2 sets
  1. Leg swings
  2. Torso rotations + lunges
  3. Plié side stretch

The Circuit: 7 minutes

  • Perform each exercise for 1 minute (roughly 15-20 reps), 1 set total.
  • Adapt the incline based on your fitness and strength level.
  1. Decline crunch and row
  2. Decline lateral raises
  3. Surfer row and biceps (static)
  4. Swing kick and Iunge pulse + jump
  5. Triceps extension and glutes lift
  6. Straight leg lowers and static arm hold
  7. Back extensions and arm sweeps

The Stretch: 1-2 min
Take 1-2 minutes after your workout to stretch your muscles – wherever you feel like you need it!

I also suggest taking the time to learn these exercises before doing the workout. Write them down or use an iPad for reference so that this workout can flow quickly and efficiently.

This is the perfect 10-minute, total body workout that covers all muscle groups to start your day off right! An early morning workout will benefit your body physically as well as your mind mentally. Take the challenge, if you haven’t already, to become an early riser and see how this energy positively affects your life!

Good Luck Always,


Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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