When you’re not a morning person, the idea of doing any form of exercise before your first cup of coffee can be daunting.

There’s nothing wrong with not having the time or energy to work out first thing — no matter how many 4 a.m. gym routines pop up on your social media feed. (Impressive? Sure. Realistic? Not really.)

However, there is one quick, easy way to move your body in the morning that has a lot of potential benefits, Brianna Steinhilber, certified personal trainer and TODAY.com health editor, explains.

It’s not a workout, but a simple and effective exercise that you can work into any part of your morning routine.

Fitness Tip of the Day: Do 10 Squats in the Morning While Waiting for Your Coffee

While you wait for your coffee or tea to brew in the morning, perform just 10 squats, every day, says Steinhilber.

If you aren’t a caffeine fiend, do 10 squats during another part of your morning routine — while brainstorming your outfit, before doing your skincare, after eating breakfast or brushing your teeth.

Squeezing squats into your morning in this manner leans into the concept of “habit stacking,” Steinhilber says. “This means to pair a healthy habit with something you are already doing daily in your routine.”

Pairing the squats with coffee is one example, but any morning habit works — even watching the TODAY show.

“This makes it easier to commit consistently since it removes the friction from engaging in a new habit. It takes no extra time and little motivation since you are using another task that is already second nature as your cue to complete it,” Steinhilber explains.

Why It Matters

Squats are a simple but effective full-body compound exercise.

“In one move, you’re getting a lot of bang for your buck. Most people know squats as a lower-body exercise, which is true. They work the quads, hamstrings, glutes and calves. But they also strengthen the core and lower back,” says Steinhilber.

Since squats engage multiple muscle groups, which elevates your heart rate and burns calories. In addition to waking up the muscles, regular squatting can help improve balance and posture.

“There are mental health benefits to doing this move first thing in the morning too. Squats increase blood flow, which can help you feel more alert, and release endorphins, which can boost mood and combat stress,” Steinhilber adds.

If you hate morning workouts but want these potential benefits, squatting is an easy way to get movement in first thing.

It may also have a domino effect. “When you kick off your day with one healthy habit, you are putting yourself in the mindset to make more small, healthy choices,” Steinhilber explains.

Perhaps later in the day you’ll stretch your legs, take the stairs or drink more water.

“These small things really add up, and the motivation to do them can all stem from making that first, small choice while you wait for your caffeine fix,” says Steinhilber.

How to Get Started

Although squats are simple, proper technique is important. Despite your grogginess, make sure you follow these form cues:

• Start standing with your feet hips width apart.
• Engage the abs before bending at the knees, and sit your hips back like you are lowering into a chair.
• Be mindful that your knees do not move past your toes.
• Hold for a beat in the bottom position before pushing through the heels to come back up to standing.
• Exhale as you come to standing to keep the abs engaged and protect the lower back.

After you complete 10 squats, sit back and enjoy your coffee.

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.