Starting your day with energy, strength, and focus doesn’t require an hour in the gym. Just five minutes of movement can wake up your muscles, get your blood flowing, and prepare your body for the day ahead. The key is to choose exercises that target multiple muscle groups, increase your heart rate, and engage your core.

It’s not about pushing yourself to exhaustion or sweating buckets. It’s about easing stiffness, boosting your metabolism, and getting mentally focused before the day kicks into high gear. When you prioritize movement in the morning, you carry that positive energy throughout your day. You’ll experience improved posture, fewer aches, and increased energy levels without relying on caffeine.

In just five minutes, you can unlock your body’s potential with purposeful movements. These five exercises don’t require any equipment, take up minimal space, and provide significant benefits. All you need is your body weight and enough room for a yoga mat.

This workout moves quickly, but the goal isn’t speed. The goal is control, breath, and full-body activation. You’ll spend 60 seconds on each move, one after the other. No breaks, unless you need one. If you have extra time, go for a second round to build even more heat.

60 Seconds: Bodyweight Squats

Bodyweight squats fire up your legs and glutes while activating your core. Squats drive circulation through the lower body and build foundational strength for everything else you do. A bodyweight squat also opens up the hips and knees, allowing you to move better throughout the day. Focus on depth and control over speed.

How to do it:

1. Stand with feet shoulder-width apart, toes slightly turned out.
2. Engage your core and keep your chest lifted.
3. Lower your body until your thighs are parallel to the floor.
4. Push through your heels to return to standing.
5. Repeat at a steady pace for 60 seconds.

60 Seconds: Inchworm to Plank

The inchworm to plank stretches your hamstrings, activates your shoulders, and locks in your core. It bridges flexibility and strength while challenging your stability and coordination. The walkout warms up your entire posterior chain, while the plank sets your core on fire. Inchworm to planks perfectly wakes up sleepy muscles.

How to do it:

1. Stand tall with feet hip-width apart.
2. Hinge at the hips and reach your hands to the floor.
3. Walk your hands forward until you reach a high plank position.
4. Hold for a moment, then walk your hands back to standing.
5. Repeat with control for 60 seconds.

60 Seconds: High Knees

High knees raise your heart rate fast while engaging your core, hip flexors, and quads. It’s a cardio burst that also builds coordination and power. High knees wake up your nervous system and boost circulation from head to toe. Drive through each rep with focus to feel your body come alive.

How to do it:

1. Stand tall with feet hip-width apart.
2. Drive your right knee toward your chest as your left arm swings forward.
3. Quickly switch sides, pumping your arms and legs.
4. Stay light on your feet and keep your core engaged.
5. Continue alternating for 60 seconds.

60 Seconds: Standing Side Bends

Standing side bends target the obliques, stretch the spine, and bring lateral motion into your morning, something most of us miss. Standing side bends help relieve tension through the back and improve overall mobility in the torso. Controlled side bends also wake up the midsection, supporting your posture and breathing.

How to do it:

1. Stand with feet hip-width apart, arms extended overhead.
2. Engage your core and inhale deeply.
3. On your exhale, slowly bend to one side without twisting.
4. Return to center and repeat on the opposite side.
5. Move with each breath for 60 seconds.

60 Seconds: Glute Bridges

Glute bridges strengthen the posterior chain of glutes, hamstrings, and lower back, while also stretching the hip flexors. Glute bridges balance out sitting and tight hips, two common culprits behind back pain and stiffness. A glute bridge also forces your core to stabilize from the ground up.6254a4d1642c605c54bf1cab17d50f1e

How to do it:

1. Lie on your back with knees bent, feet flat on the floor.
2. Arms rest by your sides, palms down.
3. Press through your heels to lift your hips until your body forms a straight line from shoulders to knees.
4. Squeeze your glutes at the top, then lower slowly.
5. Repeat with control for 60 seconds.

Tyler Read, BSc, CPT