Looking for a quick morning workout to kick start your day before jumping into the shower?
Whether you are looking to lose weight, burn fat, or torch calories, a morning sweat session brings you so many benefits. Not to mention it’s the best way to drag yourself out of bed and wake up your body to start your day with good energy.
It’s also an effortless way to get the most out of your workout.
Not to mention, it’s possibly the only way to get your workout done and go through it uninterrupted. Once your day begins, it’s hard to commit to your exercise routine with ever-changing priorities.
But if you are used to working out later in the day, you may be hesitant about making the shift.
Plus, if you are a sleeper like me, you probably have to have a really good reason or two to wake up early and sacrifice your sleep.
So if you are on the fence about starting your morning workout routine, check out these amazing benefits.
These alone will make you want to be a morning person and exercise first thing in the morning.
Is It Good to Workout in the Morning?
A morning workout is not just about getting a head start on your to-do list of the day. It sure helps to get it out of the way early in the morning, so nothing can take away your ‘own time’ to exercise. But the benefits go far beyond.
Here are the top 3 benefits of working out in the morning.
Working out in the morning helps you reduce your motivation for food, reported Brigham Young University (1).
It found that those who did 45-minute of vigorous morning exercise had a lower response to food pictures. This curved appetite and less food appeal can help prevent overeating and unnecessary snacking.
Overall, it helps support better eating habits and weight loss.
Increases Fat Burn
When your body is in a fasted state before you eat breakfast, your body is prone to more fat oxidation. This is because your body is deprived of its primary energy source, glycogen.
Exercise on an empty stomach like in a time before you eat breakfast is an effective way to stimulate energy usage and increase more fat burn (2).
Improves Mood & Boosts Energy
If you lack energy when waking up, the easiest way to boost it is through exercise. Fitness is long believed to be an energy booster and science agrees. In many studies along with a study led by Nebraska Medical Center researchers, this is very evident (3).
Research shows exercise could greatly improve one’s mental health by reducing negative mood. It also improves self-esteem and reduces anxiety and depression (4).
Harvard also points out that exercise brings more energy by circulating oxygen. It can also cause you to feel more energized by the release of stress hormones in a modest amount (5).
Whether you just need a little boost of energy in the morning or want to start your day with the best mood, exercise is the fastest cure.
The benefits of morning exercises are also not limited to just these three. It’ll also sleep you better at night, improve your cognitive functions, and rev up your metabolism.
That said, having to leave the house at the crack of dawn to get to the gym can feel a monumental challenge on most days.
But thankfully, you don’t need a gym for your morning workouts. With the right set of exercises, you can get your heart rate up, get your body moving, and start toning your body right at home.
So What’s the Best Morning Exercise?
The best morning workouts right out of bed would be something that’d wake up your whole body and get your oxygen circulating. You can start with moves to slowly warm up your body. As you move along the plan, you can get your metabolism up and blood pumping.
Equipment-free, bodyweight exercises are also ideal. Especially if you don’t feel whole a lot of confidence in your acuteness right out of bed.
Go for full-body exercises that stretch your body and strengthen your muscles. Something that gets your blood pumping but not completely out of breath is a good way to wake up your sleepy body.
Whole-body, bodyweight exercises that anyone can you and you are already familiar are just what you need for your early morning routine.
Moves like a squat, lunge, high knee, pushup, and plank are some of the examples.
To get your routine started, consider the following workout plan. It’s beginner-friendly and only lasts for 6 minutes. Complete 10-12 reps of each exercise and do 3 sets.
It’s always recommended to spend 3-5 mines before and after the workout to properly warm-up and cool-down your body.
Complete all four moves in sequence with minimal rest in between. Perform 1-3 sets
Squat exercise would work your lower body primarily, but it’s actually a great full-body workout. It’s one of the best physical movements you can do to not only strengthen your body but also to increase functionalities.
Squats require you to keep your upper body intact, using your core muscles. They’d also work your hamstrings, quads, and glutes to mimic the sitting movements. By engaging all your body parts in one move, this is a good exercise to start your routine.
You can do this with bodyweight only or add a resistance band to elevate your challenge.
How to Do a Squat:
Step 1: Stand with your feet shoulder-width apart. Keep your hands on the waist and slightly lean forward with your upper body.
Step 2: Contract your abs and lower your body as far as you can by pushing your hips back. Keep bending your knees until your thighs are parallel to the floor. Pause, and return to the starting position and repeat.
The pushup is the king of all exercises. It’s an effective way to build your fitness level and develop upper body strength. Push-ups are considered a total body exercise but primarily work your shoulders, chest, and core.
Though, let’s not underestimate this classic move. Push-ups adds 75% of your body-weight to the exercise by being parallel to the ground. Your goal should be to complete 10 or so pushups on the floor, but if you are a beginner, start with a modified variation. As you build your fitness abilities, you may move up to this floor pushups.
To do a beginner push-ups, instead of having your feet on the ground, keep your knees on the floor. They help you learn the techniques without having to take on too much challenge.
How to Do a Basic Pushups:
Step 1: Get down on all your fours in a push-up position with your arms straight and your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from your ankles to your head.
Step 2: Brace your core. Lower your body until your chest nearly touches the floor. Pause, and then push back up. Repeat 10-12 times.
Plank is an abs and core exercise that works your whole body. It has you tighten your core muscles and others throughout the move to keep the hold position. Many assume it’s an easy exercise, but it can be further from the truth. 2-3 sessions of plank hold can really give your abs the intense workout like never before.
This simple workout even works your glutes and arms.
How to Do a Plank:
Step 1: Get in a plank position by placing your hands directly under the shoulders on the floor. Keep them slightly wider than shoulder-width apart. Legs should be fully extended to the back and keep your feet on the ground to support.
Step 2: Squeeze your glutes and prop your body, so it forms a straight line from head to your heels. Hold the position for 30 seconds. Do your best to keep all your body parts in place during the 30 seconds. If you find your form from slugging, stop and rest.
4. Bicycle Crunch
Last but not least, the bicycle crunch is a fast-paced move that truly revs up your metabolism and gets your heart rate up. It’s vigorous and hard. But it’s a good fitness move with both anaerobic elements and strength training. The movements are focused on the abs and core, but the toning benefits would far reach to your lower and upper body.
It’s also one exercise that truly targets your lower abs and helps you torch the fat in the low abdominal region.
You’d also be thankful it’s the last exercise on the set. After this move, you’ll be resting for a minute until you start your next set.
How to Do Bicycle Crunches:
Step 1: Lie flat on your back on the floor. Put your hands behind your head, without locking your fingers together. Bring your knees in towards your chest and lift your shoulder blades off the ground.
Step 2: Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee.
Step 3: Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one rep. Continue alternating from side to side to complete 10-12 reps per side.
There you have it!
A quick early-morning workout routine you can do to help you start your day crushing your weight loss goal and to-do list.
After your quick 6 minutes, you’ll be ready to tackle your day with good energy and in a happy mood.
Exercising any time of the day is good for your body and health, but evidence suggests that you may burn additional fat when you exercise in the morning – before breakfast.
Challenge yourself to wake up 10 minutes early to start your day right with this 6-minute workout.
Do this routine before jumping into the shower and your breakfast.
- Hanlon, Bliss, et al. “Neural Response to Pictures of Food after Exercise in Normal-Weight and Obese Women.” Medicine and Science in Sports and Exercise, U.S. National Library of Medicine, Oct. 2012, www.ncbi.nlm.nih.gov/pubmed/22617393.
- Van Proeyen, K, et al. “Training in the Fasted State Facilitates Re-Activation of eEF2 Activity during Recovery from Endurance Exercise.” European Journal of Applied Physiology, U.S. National Library of Medicine, July 2011, www.ncbi.nlm.nih.gov/pubmed/21132439.
- Sharma, Ashish, et al. “Exercise for Mental Health.” Primary Care Companion to the Journal of Clinical Psychiatry, Physicians Postgraduate Press, Inc., 2006, www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/.
- Callaghan, P. “Exercise: a Neglected Intervention in Mental Health Care?” Journal of Psychiatric and Mental Health Nursing, U.S. National Library of Medicine, Aug. 2004, www.ncbi.nlm.nih.gov/pubmed/15255923/.
- Harvard Health Publishing. “9 Tips to Boost Your Energy – Naturally.” Harvard Health, www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally.
- Gonzalez, Javier T, et al. “Breakfast and Exercise Contingently Affect Postprandial Metabolism and Energy Balance in Physically Active Males.” The British Journal of Nutrition, U.S. National Library of Medicine, Aug. 2013, www.ncbi.nlm.nih.gov/pubmed/23340006.