Quick morning workout to burn fat, get lean and stronger

The Morning Workout I Do Every Day To Get Lean and Strong

This quick morning workout routine will kick your metabolism in gear and burn fat all day.

Plus, working out in the morning can help you make healthier choices throughout the day.

According to a study in the International Journal of Obesity reported, participants who worked out 30 minutes in the morning led a healthier lifestyle rest of the day (1).

Another study published in the Journal of Diabetes Science and Technology also confirmed the benefits of morning workouts (2).

They concluded working out in the morning can help regulate blood sugar levels and prevent diabetes.

Getting an early start also means you are giving yourself all day to burn more fat, ignite your stress response, and boost metabolism.

All in all, it’s a great way to get your body moving and setting the right tone for your body and mind before you start your day.

Make it a habit to do this quick workout before shower and breakfast daily.

You’ll have a cascading effect on your health for a full 24 hours.

Quick Morning Workout to Burn Fat

Morning workout routine

1. Squats

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 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, 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:

  • Stand with your feet shoulder-width apart. Keep your hands on the waist and slightly lean forward with your upper body.
  • 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.

2. Push-Ups

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 these floor pushups.

To do 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:

  • 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.
  • Brace your core. Lower your body until your chest nearly touches the floor. Pause, and then push back up. Repeat 10-12 times.

3. Plank

Plank is a 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 an intense workout like never before.

This simple workout even works your glutes and arms.

How to Do a Plank:

  • 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.
  • 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 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:

  • 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.
  • 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.
  • 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.

Last Word

There you have it!

A quick early-morning workout routine you can do to start your day.

After your quick 6 minutes, you’ll be ready to tackle your day with good energy and a happy mood. 

Exercising any time of the day is good for your body and health, but evidence suggests that you may burn more 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.


  1. Joo, Jaehyun, et al. “The Influence of 15-Week Exercise Training on Dietary Patterns among Young Adults.” International Journal of Obesity (2005), U.S. National Library of Medicine, Sept. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6639161/.
  2. Gomez, Ana Maria, et al. “Effects of Performing Morning VERSUS Afternoon Exercise on Glycemic Control and Hypoglycemia Frequency in Type 1 Diabetes Patients ON Sensor-Augmented Insulin Pump Therapy.” Journal of Diabetes Science and Technology, SAGE Publications, May 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4604526/.

About the Author

Similar Posts