Let’s be real: Mornings tend to rush by, and most of the time, you only have a mere 15 minutes to devote to exercise. If you want to be productive and kick off your day healthily, this quick 15-minute morning workout delivers effective results, while also helping to combat muscle loss.

As we grow older, focusing on building and maintaining muscle becomes crucial. After reaching the age of 30, without regular strength training, you start losing lean muscle by 3% to 8% per decade—a phenomenon known as sarcopenia. According to Karen Ann Canham, CEO and founder of Karen Ann Wellness, changes in hormones and decreased physical activity accelerate muscle deterioration, which results in less stability, a slower metabolism, and a higher risk of injuries.

This morning workout is designed to address those issues. “Consistent, short routines provide a regular stimulus, being more effective for muscle rebuilding than lengthy, infrequent workouts,” Canham explains. “Muscles respond best to consistent, repeated cues. Dedicating 10 to 15 minutes each day preserves strength and energy more effectively than draining sessions that aren’t sustainable.”

A 15-Minute Morning Workout To Reverse Muscle Loss

Ready to reclaim your strength? Scroll down for a quick, effective 15-minute morning workout designed to help reverse muscle loss. Complete two rounds, aiming for 10 to 12 reps per move. Below, you’ll find step-by-step instructions to kickstart your comeback.

Squats

1. Stand tall, feet shoulder-width apart.
2. Extend your arms ahead of you or place your hands on your hips.
3. Bend at the knees and hips to descend into a squat.
4. Descend until your thighs are parallel to the floor.
5. Press through your heels to return to standing.

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Pushups

1. Start with a high plank with hands under your shoulders and your body straight.
2. Bend your elbows and lower your chest toward the floor.
3. Maintain a long, straight body as you lower.
4. Press back up, straightening your arms.

Reverse Lunges

1. ​​Stand tall, feet hip-width apart.
2. Hold a dumbbell in hand from end to end.
3. Extend your arms ahead of you.
4. Step back into a reverse lunge.
5. Return to the start position.
6. Repeat on the other side.

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Glute Bridges

1. Lie flat on your back with bent knees and feet hip-width apart on the floor.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Squeeze your buttocks, holding at the top for a moment.
4. Lower your hips back to the start position.

Plank Holds

1. Place your hands under your shoulders.
2. Press into the pads of your fingers and hug your inner arm toward your armpit.
3. Walk your feet out to hip-width.
4. Engage your abs, squeeze your buttocks, and pull upward through your quads.
5. Hold the position for 20 to 40 seconds.

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Supermans

1. Begin lying on the ground in a prone position.
2. Extend your legs straight behind you and extend both arms overhead.
3. Engage through the front side of your abdominal wall. Squeeze your buttocks and lower back to lift your arms and legs off the ground.
4. Hold at the top for 15 to 20 seconds before lowering with control.

Alexa Mellardo