When it comes to keeping fit, it’s way easier and beneficial to do an early morning session than mid day routine. 

Not only are morning workouts easier to stick to but science also suggests that working out early—more specifically, before you’ve had breakfast—may help the body burn fat more efficiently.

Start with gentle movements that yield big results—ones that strengthen and stretch the entire body while getting the blood pumping, but are a bit less intense, Berman suggests. Consider this workout created (and demonstrated) by personal trainer Tamara Pridgett below your entry into the morning-person club.

How to use this list: Complete 3 rounds of the following circuit. Perform 10 to 12 reps of each move in the first set, 12 to 15 reps in the second set, and 15 to 20 reps in the third set. By the end, you’ll feel stretched, energized, and ready to take on the day.

1.Hollow Body Hold

Lie faceup with arms by sides and legs extended straight. Engage abs. Lift shoulder blades and straightened legs off the floor, keeping lower back pressed into mat throughout the entire exercise (the closer your legs are to the floor, the more challenging this is).

2. Single-Leg Glute Bridge

Lie faceup with knees bent and feet shoulder-width apart. Extend left leg straight out then press into right heel to lift hips straight up off mat. Keep knees in-line and engage glutes as you lift. Lower down slowly, creating your own resistance, then repeat on other side.

3. Reverse Oblique Crunch

Start sitting on mat, legs extended out in front of you, hands on mat behind you. Lean back slightly onto fingertips for balance and lift legs two inches off floor. Keeping core tight, shift weight onto right hip and twist at the waist to bring bent knees toward chest. Extend back out (don’t drop legs to mat). You should feel this in your side abs. Twist to the other side and repeat. Continue alternating.

4. Plank With Knee Tap

Start in high plank position, hands directly under shoulders, shoulders in-line with hips. Engage core to keep torso still, and without shifting weight, draw right knee to chest and lift left hand to tap right knee, then draw left knee to chest and lift right hand to tap left knee. Continue alternating as fast as possible without losing form.