Ask SK: “How can I make time in the morning to exercise?”




If you’ve read previous posts of mine, then you know that I am a huge advocate of working out in the morning. The question I get all of the time in both practice and from our community is how to make time in the morning to bet able to workout. Read below for the best tips about how to make more time in the morning to squeeze a workout in.

Keep your phone on airplane mode

Before you go to sleep, change the setting on your phone to airplane mode. Airplane mode will turn off wifi and disconnect your from the internet. This way you won’t be tempted to scroll through your social media feeds, check email, or waste another other valuable time surfing the internet.



Pack your work bag the night before

If you have a job where you need to go into an office, then get your bag together the night before so you aren’t wandering around your house in the morning trying to find your keys or laptop. Place your bag by the door so you are ready to go.

Prep your breakfast and lunch

Prep your breakfast and lunch as best you can the night before. I do this by making sure coffee is already ground and ready for me to brew, and I use leftovers from the night before often for my lunch.



Set out your work clothes

Think about how much time you waste in the morning trying to pick out an outfit. Save time here by setting out your work clothes the night before so you are ready to jump into them after you workout.

Set out your exercise clothes

This makes the barrier to entry much shorter because your workout clothes are there waiting for you to put on. Just having your workout clothes set out puts you into the mindset that you are going to workout and it cuts the time you take trying to pick out a workout outfit.



Use dry shampoo

You definitely want to shower after a workout, but washing and drying your hair can really add a ton of time to your morning! So if you are someone with long hair, dry shampoo is a huge time saver. Dry shampoo wicks up excess oils in your scalp to give your hair some volume after a sweaty workout.

Do high intensity interval training (HIIT)

HIIT means you are doing a short but very intense workout. It is my favorite form of exercise because it is super efficient and effective.

For example, most mornings I will do a 30 minute interval run where I switch off from doing sprints and a comfortable pace. You can do this with virtually any type of exercise, but the more muscle groups you use, the greater the strength gains and the calories burned.



Go to bed earlier

Count back 7 or 8 hours from when you need to wake up to workout, and make that your new bedtime. Just because you are starting to workout in the morning does not mean you should or need to skimp on sleep.

Eat breakfast after you workout

I am a big fan of eating after a workout for many reasons, one of them being that it saves time in the morning – plus you will enjoy your breakfast more because you already accomplished a goal for the morning.



Have a workout plan

Plan your workouts for the week or even just the night before so that you are not wandering around the gym. Have a plan and go straight into it.



Avoid socializing

There is a time and place to socialize, and it is definitely not at the gym first thing in the morning when you are trying to fit in a workout. Of course if you see a friend say hello, but keep it brief because every minute counts!

Main takeaways…

Just about everyone can fit in exercise in the morning, it’s all about having a plan and streamlining your morning to make it happen 🙂



About the author: Sarah-Kate Rems is an Ivy League trained Board-Certified Family Nurse Practitioner licensed in California with an expertise in women’s health and preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet. Sarah-Kate is also a co-founder of The Mindful Tech Lab.

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