35 minutes of cardio exercise (keeping between 65% and 90% of my max heart rate).
Waking up early was always problematic for me. Also, I suffered from very negative moods and depression. I've done some form of working out through most my life, but never early in the morning and rarely sustained cardio (usually strength training of some form). Further, exercise was always the first thing I cut out of my schedule when it got crowded.
But then I read this book: https://www.amazon.com/dp/0316113514, and the science within convinced me that I didn't have the time nor luxury to skip exercising. I didn't start off doing it super early; I just made sure I had time to do it before I had to get on with my day. Over time, getting up just got easier and easier, and I found myself waking up earlier and earlier. I can easily say that, between now and before exercising regularly, I see a night-and-day difference in my mood, mental focus and resilience. Often, the thing that pulls me out of bed is a yearning to exercise.
[–] obi-1 ago
I shower at night, but in the morning I get a quick cool rinse.