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Sport before work – preparation and exercises
March 27, 2025
Sport is back in fashion, so many working people are also willing to do something for their health and fitness. The question now arises when drawing up a training plan: should I exercise in the morning before work or should I do it in the evening after work? Today we are looking at the benefits of exercising before work.
Reasons and benefits of exercising before work
First things first: getting up is the hardest part of exercising. Whether it’s in the morning or in the evening, you have to find the motivation to get going every day. After that, it usually goes like clockwork, because habit is everything. If you start exercising as soon as you get up, you start each day with the positive impulse that you are worth it. You put yourself first and this feeling of appreciation will stay with you throughout the day
In the morning, you have your peace and quiet, as most people are probably having breakfast or otherwise preparing for the day, so the traffic is even quieter and you have the streets to yourself. Okay, you’ll meet other joggers who have had the same thought as you. But the others aren’t out yet. If you prefer to work out in the gym, you will benefit from free equipment. Because see above: Most people are still eating breakfast or something similar at this time of day.
The biggest motivation is that you can cross an item off your to-do list before you even start work. You start the day with a feeling of being ahead of the game, which is more than just a feeling – after all, you’re already way ahead of everyone else. In addition, you won’t be able to stop yourself from exercising, as nothing will get in the way in the morning – which is different during the day.
The physical benefits are also not to be sneezed at, as carbohydrate stores are relatively empty in the morning. This means that a cardio session before breakfast draws the energy it needs from fat reserves and therefore burns fat directly. It also speeds up your metabolism. Even a few hours after your morning workout, your body continues to burn calories. This is a side effect of exercising in the morning that should not be underestimated. Especially for those who are aiming for weight loss.
Rather unknown, unconscious side effects, on the other hand, are the better decisions that are made during the day. If you have exercised in the morning, you tend to eat more healthily so as not to immediately undo the effort you have put in. As a side effect, concentration and mental performance are also improved.
Of course, all of this also has an effect on your mood: You can be proud of having conquered your inner bastard. You feel more confident as the day progresses, after all, you have already climbed the highest mountain of the day. You are more relaxed, have a better attitude and have earned a reward.
Preparation is everything
Sometimes you get so caught up in your routines that you forget what you had planned to do. To avoid this, you should prepare yourself:
✓ Pack your gym bag in the evening.
✓ Set the alarm clock earlier, because sport takes time.
✓ Attend a fitness class at the gym at a fixed time.
✓ A training partner such as your best friend can help you get started on time and stay motivated.
✗ It is better not to use the snooze button at all.
Breakfast can also be prepared. Whether you just need to switch on the coffee machine or have snacks such as bananas ready – these little things make it easier to get to the gym. If you’re going to the gym and have to go straight to the office from there, it’s best to pack clothes for work. Make-up, shampoo and shower gel may also be necessary.
Best exercises for at home
If this is too complicated for you, you can start with a few easy exercises at home. Even small exercises boost the metabolism and help muscle growth.
The best thing is that these sports exercises can be integrated into everyday life, as shown by the squat and calf rocker:
- After brushing your teeth, take a short break at the edge of the bathtub. No bathtub, no problem: a chair can help out. Simply place your hands on the edge, fingertips forward, back straight and legs bent: Lower your torso and push back up from your arms. Do this exercise 3 times with 12 repetitions to strengthen your chest and triceps.
- For the wall squat, find an empty wall and sit down with your back against the wall. The strength is in your legs, which form a 90-degree angle. Hold this position for 20 seconds and repeat 3 times. Strengthens the gluteal and thigh muscles.
- Push-ups are one of the most common exercises to strengthen the chest, triceps and shoulders. To do this, lie on the floor, place your hands shoulder-width apart, push your body up and slowly lower yourself back down. Do 12 repetitions twice. If you find this too easy at some point, close the distance between your hands next time.
- Lie on your back for crunches, place your feet on your heels and stretch your arms behind your head. Now slowly raise and lower your torso, do not lie down, and repeat 15 times. It becomes more difficult if you also lift your feet. Ideal for strengthening the abdominal muscles.
- The deep squat is suitable for anyone who wants to add a few weights. At the beginning, you can also do it without weights by getting into a wide straddle position with your arms close to your body. Squat down, press up and perform 2 sets of 12 to 15 repetitions. Using weights makes this variation particularly intense and at the same time very effective for the leg and gluteal muscles.
- If the normal push-up is not enough, you can elevate your feet, for example on a chair or the edge of the bed. Press up as usual and lower back down. Two sets of 10 repetitions each for triceps, shoulders and chest.
- For the so-called back bridge, lie on your back and support yourself on your forearms. Raise your pelvis, hold for 15 seconds and slowly lower it again. Repeat three times. If you like it more difficult, you can stretch one leg in the air. Exercises the entire back of the body.
If you are now thinking that you would also like to do sport, but would rather do it after work than before. Then you’ve come to the right place HERE.
