Start your day with this 20-minute morning Pilates flow to boost your energy and build strength

Making space in your day to hit the gym or dedicate time for a home workout isn’t always easy. But that doesn't mean you should skip exercise altogether.

Nicole McPherson, known online as Move With Nicole, recently shared a workout that takes just 20 minutes yet targets your entire body.

Designed to be done in the morning, this flow will energize both body and mind, helping to release stiffness and activate muscles from head to toe. It will also help strengthen your core muscles with moves like the Pilates roll-up.

How to do Move With Nicole's morning Pilates routine

20 MIN MORNING PILATES || Full Body Mat Pilates Workout (Moderate) - YouTube

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One of the many benefits of Pilates is that it can usually be done without any equipment. This is a bodyweight routine, so you don't need any gear to do it (although an exercise mat might make some of the moves more comfortable).

McPherson guides you through each movement so take note of her form to get the most out of the workout. And remember, engage your core throughout by tucking in your ribcage and squeezing your glutes.

The benefits of morning exercise

Starting your day with movement offers many benefits. Exercise releases endorphins, which can improve your mood and boost your energy.

Exercising at the same time each day can also build discipline and help you stay on track with fitness goals. Consistency is key to building strength and improving your fitness—another reason why getting exercise out of the way in the morning is a positive.

Morning workouts might help with weight loss, too. A narrative review of research published in Exercise and Sport Sciences Reviews outlines some reasons for this; partly, it's because exercising in a fasted state (before breakfast) encourages your body to burn fat. But there's also research that suggests that the consistency of a morning workout routine helps people exercise more regularly.