7-Minute Morning Wake-Up
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No kit, no excuses, no time wasted. This is seven straight minutes of gentle, full-body movement to wake the body up and get the blood flowing before your day starts. Each move runs for 40 seconds with a short breather in between. It is deliberately beginner-friendly - the only thing you might want is a mat under you for the floor moves.
Kit for this workout
Everything here can be done at home. Tick the equipment you need and add it to your basket in one tap.
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No kitJust your bodyweight
Ticked items go to your Lean & Healthy basket. Already have some of the kit? Just untick it.
The workout
Beginner · about 7 minutes, start to finish.
Warm-up
- Roll your shoulders and neck gently - 20 seconds
- A few deep breaths, reaching your arms overhead
Main workout
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March on the spot
40 secondsLift the knees, swing the arms, ease into it.
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Bodyweight squat
40 secondsSit back into the hips, keep your chest tall.
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Incline or knee press-up
40 secondsHands on the floor or a sofa edge - keep a straight line head to hips.
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Standing knee-to-elbow
40 secondsBring opposite elbow to knee, twisting gently through the waist.
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Glute bridge
40 secondsOn your back, drive the hips up, squeeze the glutes at the top.
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Bird-dog
40 secondsOn all fours, extend opposite arm and leg, stay steady and slow.
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Standing calf raises
40 secondsRise onto your toes, pause, lower under control.
Coach's tip
Do this every morning for two weeks and it becomes a habit that sets up your whole day. Move at your own pace - if 40 seconds is too long at first, do 20 and build up.
More home workouts
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.