“Sunrise Shredder”: The 20-Minute Morning Bodyweight Workout to Torch Calories Before the Summer Heat

Gold? Diamonds? Platinum? Kryptonite?! Forget about ‘em—the most valuable commodity on planet Earth is time. It’s something that’s almost impossible to buy, and that most people wish they had more of.

That’s why lack of time is one of the most common excuses for skipping workouts (1). If I had a dollar for every time someone told me they were too busy to exercise, I’d probably be a millionaire.

However, as a veteran personal trainer, I also recognize that, while not always easy, most people can make time for exercise if they really want to. This may mean getting up early, training at lunchtime, or working out instead of going out, but even the busiest person can usually carve out time for exercise.

That’s because, contrary to what you may have heard, you don’t need to train for hours at a time for a workout to be effective. In fact, 20 minutes of quality exercise can be more productive than 60 minutes of just going through the motions.

In this article, I share my infamous “Sunrise Shredder” bodyweight workout. It’s designed to be done first thing in the morning, shortly after waking. Prioritizing exercise in this way ensures the rest of your day won’t stop you from getting in shape. Plus, as an added benefit, working out before the sun is fully up means you’ll miss the heat of the day.

So set that alarm a little earlier—because training first thing doesn’t just save time, it sets the tone for your entire day.

Why Early Morning Workouts are Proven Winners

I get it—you’d rather stay in bed than get up and exercise. But when you consider the wide-ranging benefits of early morning workouts, you’ll quickly see there are many rewards to getting up a little earlier and moving your body. These benefits include:

1. Fewer Obstacles to Consistent Exercise   

Just because you planned to hit the gym later doesn’t mean it’s going to happen. Life has a nasty way of undoing our best intentions, and when things get busy, workout time is often the first casualty. Exercising while the rest of the world sleeps means there is less chance of anyone derailing your workout while freeing up the rest of your day.

2. Increased Self-Satisfaction and Discipline

Starting your day with a workout creates a sense of accomplishment. You’ve done something difficult—and beneficial—before most people have had their coffee. That momentum can carry into other aspects of your day. One study found that people who exercised in the morning reported improved mood and higher motivation compared to those who trained later in the day (2).

3. Better Fat Burning and Day-Long Boosted Metabolism

Training before breakfast has been shown to increase fat oxidation and improve insulin sensitivity. This primes your body to better manage blood sugar and energy levels throughout the day. The Journal of Physiology found that exercising before eating led to better insulin responses and greater fat burn compared to post-meal workouts (3).

4. Supports Better Sleep

Consistent morning exercise can help regulate your circadian rhythm, leading to deeper, more restful sleep. In contrast, working out too close to bedtime can disrupt sleep in some people. Studies show that morning exercise helps reinforce natural sleep-wake cycles and may improve sleep quality (4).

5. Enhances Mental Focus

Exercise stimulates brain function by increasing blood flow and boosting neurotransmitters like dopamine and serotonin. Early morning workouts can sharpen your mind and improve your focus for hours afterward. That’s good news if you’ve got a busy day ahead (5).

Sold on early morning exercise? Good to hear! Continue to the next section to discover a workout that delivers all these benefits and more in just 20 minutes.

20-Minute “Sunrise Shredder” Bodyweight Workout

20 minutes might not sound like much, but it’s the perfect duration for an early morning wake-up workout. So, get up, pull on your exercise clothes, grab a glass of water, and let’s get to work—all you need is an exercise mat and a little space—no equipment required.

Phase One: Warm-Up

Just because your workout time is short doesn’t mean you can skip your warm-up. Rather, as you’ve only just rolled out of bed, warming up is actually MORE important than usual. After all, you’ve been mostly immobile all night, so your muscles and joints will probably feel tight.

So, spend the first three minutes of your 20-minute workout doing this modified version of sun salutations—a series of linked yoga movements designed to mobilize and stretch your entire body.

How to do it:

1. Stand with your feet together, arms by your sides.
2. Raise your arms overhead and arch your back slightly.
3. Bend forward and place your hands on the floor by your feet.
4. Lift your hips, straighten your knees, and then bend them again.
5. Step back with one leg into a reverse lunge.
6. Step back with the other foot and adopt the push-up position.
7. Bend your arms and lower your chest to the floor.
8. Keep your hips down, straighten your arms, and lift your upper body.
9. With your legs straight, lift your hips and push them backward.
10. Step forward into a lunge.
11. Bring your rear foot up to your hands.
12. Stand back upright and repeat, leading with the opposite leg.
13. Continue smoothly for three minutes.

Breathe only through your nose during this warm-up exercise series to raise your internal temperature more effectively.

Phase Two: Bodyweight Circuit

Onto the “meat and potatoes” of your 20-minute workout! Do two laps of the following bodyweight exercise circuit, performing as many reps as possible in 45 seconds, and taking no more than 15 seconds to move from one exercise to the next. This totals 16 minutes which, including the three-minute warm-up, leaves one minute for a final finisher!

	Exercise	Duration	Transition
1	Jumping jacks	45 seconds per exercise	15 seconds between exercises
2	Push-ups
3	Air squats
4	Mason twists
5	High knee raises
6	Alternating lunges
7	Hand release push-ups
8	Glute bridge

Phase Three: Finisher

No metabolism-boosting workout is complete without a finisher, and this one is no different. There are only 60 seconds left in the allotted 20 minutes, so our finisher needs to be short, sharp, and effective. What’s better than a single AMRAP (as many reps as possible) set of burpees?!

To perform a burpee:

1. Stand with your feet together and your hands by your sides.
2. Squat down and place your hands flat on the floor in front of your feet.
3. Jump your feet out and back to adopt the push-up position.
4. Bend your arms and lower your chest to lightly touch the floor.
5. Push back up to full arm extension.
6. Jump your feet under your body, knees close to your elbows.
7. Leap up into the air as high as you can.
8. Land on slightly bent knees and then repeat.

Feel free to omit the push-up and/or jump according to your fitness level and how tired you’re feeling after the main circuit.

How to Make Early Morning Workouts a Habit

After more than 30 years in the fitness industry, I understand that early morning workouts can come as a shock to the system. But, trust me on this, they do get easier, and many self-proclaimed night owl clients have become early-morning workout converts with my help.

Here are a few of the strategies I use to make early morning workouts a habit:

Go to bed 30-60 minutes earlier

Nothing will derail your early morning workouts faster than sleep deprivation. Don’t try and “burn the candle at both ends.” Instead, go to bed 30-60 minutes earlier to reflect your new wake-up time.

Put your alarm well out of reach

Last night’s good intentions can disappear with your dreams, and it will be tempting to hit snooze and stay in bed when your early alarm clock goes off. Avoid this temptation by putting your alarm well out of reach, so you’ll have to get out of bed to silence it. Now you’re up, so you might as well get dressed…

Lay out your workout clothes the night before

Make sure everything is ready for your early morning workout before you go to bed, including your exercise clothes. Put them on as soon as you wake up, so you are ready to go almost immediately after rising.

Hydrate as soon as you wake up

Your body becomes mildly dehydrated overnight, which can leave you feeling sluggish in the morning. Drinking a glass of water right after waking helps kickstart your metabolism, rehydrates your muscles, and improves focus for your workout ahead. It’s a simple habit that primes you for success.

Don’t procrastinate

Don’t check your email, don’t update your social media status (#earlymorningworkout), and don’t answer any messages. Instead, unroll your exercise mat, hit start on your timer, and do your first round of sun salutations. The less you think, the less likely you are to become distracted and skip your workout.

Exercise in natural light

While you may have to exercise before the sun comes up, you’ll get even more from this workout if you do it in natural light. Exposure to early morning sunshine will enhance your mood and reset your circadian rhythm, which is how your body regulates your sleep/wake cycles.

Reward yourself

Workout completed? Good for you! Congratulate yourself on a job well done, and enjoy a well-deserved shower, coffee, and healthy breakfast. These seemingly mundane activities will be much more enjoyable after an early morning workout. Your post-workout breakfast will probably become your favorite meal of the day!

Closing Thoughts

Early morning workouts aren’t just about getting fit—they set a positive tone for your entire day. The 20-minute bodyweight “Sunrise Shredder” proves you don’t need hours of exercise to boost your metabolism, improve your mood, and build discipline.

Start small, stay consistent, and watch how your energy and focus soar.

So, what are you waiting for? Set your alarm, lay out your gear, and make tomorrow morning your first step toward a stronger, healthier you. Don’t just read about it—get up and do it. Your future self will thank you.

References:

1 – Healy S, Patterson F, Biddle S, Dumuid D, Glorieux I, Olds T, Woods C, Bauman AE, Gába A, Herring MP, Kastelic K, Lachapelle U, Volpe SL, Benedičić Tomat S, Pedisic Z. It’s about time to exercise: development of the Exercise Participation Explained in Relation to Time (EXPERT) model. Br J Sports Med. 2024 Oct 17;58(19):1131-1144. doi: 10.1136/bjsports-2024-108500. PMID: 39060107; PMCID: PMC11992532.

2 – Irandoust K, Taheri M, Chtourou H, Nikolaidis PT, Rosemann T, Knechtle B. Effect of Time-of-Day-Exercise in Group Settings on Level of Mood and Depression of Former Elite Male Athletes. Int J Environ Res Public Health. 2019 Sep 22;16(19):3541. doi: 10.3390/ijerph16193541. PMID: 31546685; PMCID: PMC6801561.

3 – Van Proeyen K, Szlufcik K, Nielens H, Ramaekers M, Hespel P. Beneficial metabolic adaptations due to endurance exercise training in the fasted state. J Appl Physiol (1985). 2011 Jan;110(1):236-45. doi: 10.1152/japplphysiol.00907.2010. Epub 2010 Nov 4. PMID: 21051570; PMCID: PMC3253005.

4 – Kim N, Ka S, Park J. Effects of exercise timing and intensity on physiological circadian rhythm and sleep quality: a systematic review. Phys Act Nutr. 2023 Sep;27(3):52-63. doi: 10.20463/pan.2023.0029. Epub 2023 Sep 30. PMID: 37946447; PMCID: PMC10636512.

5 – Çakaloğlu E, Yüksel HS, Şahin FN, Güler Ö, Arslanoğlu E, Yamak B, Aydoğmuş M, Yaşar OM, Gürkan AC, Söyler M, Ceylan L, Küçük H. The Acute Effects of Moderate-Intensity Aerobic Exercise on Core Executive Functions in Healthy Older Adults: A Systematic Review. Life (Basel). 2025 Feb 5;15(2):230. doi: 10.3390/life15020230. PMID: 40003639; PMCID: PMC11856442.

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