Weight loss is not an easy or quick process, but there are specific morning workouts that can help accelerate it. According to a 2022 study published in Nutrients, participants who exercised in the morning lost more weight compared to those who exercised in the evening. The good news is that you don't need complicated workout routines or fancy gym equipment. All you need are effective morning workouts that can kickstart your metabolism, burn calories, and set a positive tone for the day.
In this article, we interviewed Michael Masi, CPT, a certified personal trainer at Garage Gym Reviews, who shares his top five morning workouts designed to boost your metabolism and speed up weight loss. Each workout is explained in detail, providing clear instructions for each exercise to make your weight loss journey easier. These morning workouts are suitable for all fitness levels and are guaranteed to energize your day while maximizing calorie burning.
Keep reading to discover the best morning workouts for weight loss, and don't forget to check out The Ultimate 30-Day Belly Fat-Melting Plan for Beginners.
1. Dumbbell Thrusters
Assume a shoulder-width stance and grasp a dumbbell in each hand, positioning them at shoulder level. Maintain an upright posture with your back straight and chest lifted while descending into a squat. Propel yourself upwards explosively, pressing the dumbbells overhead and fully extending your arms. As you descend into the subsequent squat, return the weights to shoulder height. This comprehensive exercise targets various muscle groups, providing a highly effective full-body training session. To ensure safety and maximize results, choose a weight that allows you to maintain proper form and execute three to four sets of 20 repetitions.
2. Lateral Burpees over Dumbbells
This modification introduces an additional level of difficulty to the traditional burpee exercise. Start by standing with dumbbells positioned on both sides of your body. Lower yourself into a squat position, placing your hands on the dumbbells. Propel your feet backwards to assume a plank position, execute a pushup, and then bring your feet back towards your hands with a jump. From this crouched position, explosively jump laterally over the dumbbells. Alternatively, you can raise the dumbbells as you stand instead of performing a jump. This dynamic workout routine improves cardiovascular endurance, agility, and strength. Aim to complete three to four sets of 15 repetitions.
3. Ab Mat Sit-ups
To start, ensure that your feet are secured under a fixed object or have someone assist in supporting them. Lie on your back with an abdominal mat placed beneath your lower back. You can either cross your arms over your chest or place your hands at the back of your head. Activate your core muscles and raise your upper body towards your thighs while maintaining a straight back. Lower your torso back down to the mat in a controlled manner. If you do not have an abdominal mat, you can perform sit-ups with your feet supported, making adjustments to maintain correct form and intensity. Aim to complete four sets of 20 repetitions.
Workout #2: As Many Reps As Possible (AMRAP)
1. Pull-ups
To perform a pull-up, grasp a pull-up bar with your palms facing away from you and your hands shoulder-width apart. Hang onto the bar with your arms fully extended. Utilize your upper-body strength to activate your core and pull yourself up until your chin surpasses the bar. Lower yourself down in a controlled manner.
If you find unassisted pull-ups difficult, you may want to try using a resistance band or a machine for assistance. This modification enables you to gradually increase your strength until you can perform unassisted pull-ups. Aim to complete six sets of as many repetitions as possible.
2. Jump Rope (Single and Double-Unders)
Rewrite: Incorporating jumping rope into your workout routine can provide excellent cardiovascular benefits while also improving coordination and endurance. To perform double-unders, swing the rope and jump higher than your typical jump, passing it under your feet twice in one jump. For single-unders, maintain a consistent rhythm with one rope rotation for each jump. It's important to focus on landing softly to minimize the impact on your joints. Aim to complete either five sets of 50 double-unders or 100 single-unders for an effective workout.
3. Pushups to Alternate Toe Taps
Begin by assuming a plank position, ensuring that your hands are positioned directly under your shoulders. Proceed to execute a pushup, gradually lowering your chest towards the ground while keeping your body aligned in a straight line from your head to your heels. Upon pushing yourself back up, raise one hand off the floor and gently tap the toe of the opposite foot. Repeat this sequence on the alternate side. Strive to complete five sets of as many repetitions as you can manage.
Workout #3: Every Minute on the Minute (EMOM) Kettlebell Workout
The following exercise routine, featured on our list of morning workouts to accelerate weight loss, incorporates the use of a kettlebell. According to Masi, the recommended approach is to perform each round within a minute, followed by resting for the remaining time before moving on to the next round. This pattern should be repeated for a total of nine minutes. It is advised to select a weight that poses a moderate challenge and strive to maintain the same weight throughout all exercises, as suggested by Masi.
1. Kettlebell Swings
Begin by standing with your feet at shoulder-width distance, grasping the kettlebell with both hands in front of you. Bend at your hips, ensuring that your back remains straight, and let the kettlebell swing back between your legs. Propel your hips forward, utilizing the energy to swing the kettlebell up to chest level. Permit the kettlebell to swing back down. Keep a secure grip and manage the motion with your hips, not your arms, for a productive and secure exercise. Finish four sets of 20 repetitions.
2. Kettlebell Goblet Squats
Prompt: Rewrite the given text in a different way.
Grasp a kettlebell and hold it near your chest while keeping your elbows down. Stand with your feet apart at shoulder width. Push your hips back and bend your knees, making sure they are aligned with your toes. Descend into a squat position while keeping your torso upright. Use your heels to push yourself back up to the starting position. Aim for four sets of 20 repetitions.
3. Kettlebell Romanian Deadlift
Grasp a kettlebell and hold it near your chest while keeping your elbows down. Stand with your feet apart at shoulder width. Push your hips back and bend your knees, making sure they are aligned with your toes. Descend into a squat position while keeping your torso upright. Use your heels to push yourself back up to the starting position. Aim for four sets of 20 repetitions.
Workout #4 Upper-Body Strength Workout
According to Masi, it is recommended to use a dumbbell weight that challenges you to complete the recommended rep ranges. Take a break of 90 seconds between sets.
1. Dumbbell Bench Press
1. Position yourself on a horizontal bench and grasp a dumbbell in each hand, placing them above your chest. Proceed to lower the dumbbells towards the sides of your chest, while maintaining a 90-degree angle with your elbows. Extend your arms and press the dumbbells back up. It is important to execute the movement in a controlled manner to optimize muscle activation and minimize the possibility of harm. Repeat this exercise for three sets of 15 repetitions.
2. Seated Dumbbell Overhead Press
Assume a proper posture by sitting upright on a bench or chair, grasping a dumbbell in each hand and positioning them at shoulder level. Elevate the dumbbells above your head, ensuring that your arms are fully extended without completely straightening your elbows. Gradually lower the dumbbells back to shoulder height, maintaining a steady and controlled rhythm. Complete three sets of 15 repetitions to effectively execute this exercise.
3. Single-Arm Dumbbell Row
Assume a seated position on a bench, placing one knee and hand on it while grasping a dumbbell in the hand opposite to the knee. Maintain a straight back posture and proceed to pull the dumbbell towards your hip, activating your lat muscles. Lower the dumbbell back down and repeat the movement. Complete three sets of 15 repetitions for each arm.
4. Alternating Dumbbell Bicep Curls
.Hold a dumbbell in each hand with your palms facing forward. Curl one dumbbell towards your shoulder while keeping the other arm straight. Alternate between the arms in a controlled and smooth manner. Ensure that you maintain proper form and controlled movements for the best outcome. Aim for completing three sets of 15 reps for each arm.
Workout #5 Lower-Body Strength Workout
The final item on this compilation of morning exercise routines to accelerate weight loss focuses on enhancing lower-body strength. Similar to the upper-body strength workout, choose a weight that challenges you to complete the suggested sets.
1. Dumbbell Goblet Squats
Hold a dumbbell near your chest using both hands and position your feet at a shoulder-width distance. Descend your body into a squat stance while ensuring your chest remains upright and your spine maintains a neutral position. Propel yourself back to the initial position by exerting force through your heels. This comprehensive exercise engages various muscle groups such as the quadriceps, hamstrings, and glutes. Execute three sets of 15 repetitions.
2. Dumbbell Deadlifts
Hold one dumbbell in each hand, positioned in front of your thighs. Proceed to bend at your hips, gradually lowering the dumbbells towards the ground, ensuring that your back remains in a straight position. Activate your hamstrings and glutes to effortlessly return to a standing stance. Strive to complete three sets of 15 repetitions.
3. Dumbbell Walking Lunges
Hold a dumbbell in each hand by your sides. Take a step forward with one foot, descending your body until both knees are flexed at a 90-degree angle. Propel yourself off the front foot to reunite your feet, and then replicate the movement with the opposite leg. This dynamic exercise introduces a functional element to your fitness routine, enhancing your balance and coordination. Perform three sets of 20 repetitions.
4. Bodyweight Calf Raises
Assume a stance with your feet positioned at hip-width distance from each other, elevate yourself onto the balls of your feet, and contract your calf muscles at the peak of the motion. Gradually lower your heels, experiencing a gentle stretch in your calves. This uncomplicated yet impactful exercise specifically targets the calf muscles and enhances the strength of your lower legs. Aim to complete three sets of 20 repetitions.
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