6 Exercises For the Best Morning Workout Routine To Start Your Day in 2023
Your alarm rings next to your ear as you sleepily hit the snooze button to get another 15 minutes of sleep. You had big plans for a nice early morning workout but unfortunately, the desire for sleep overtook your motivation. We’ve all been in a similar situation, but, hopefully, after reading this article, you will be educated on the extreme benefits of a morning workout routine. According to American Heart Association (AHA), the best time for people to exercise is in the morning to improve and maintain cardiovascular health.
We will review the benefits of morning exercise which range from weight loss to lowering blood pressure. We will also provide a comprehensive morning routine and exercise program to kickstart your day and it may even turn you into a morning person!
Morning Workout Routines: 6 Best to Try
For this workout plan, you don’t need to even leave your house!
- High Knees
- Mountain Climbers with Push Up
- Jumping Jacks
- Jumping Lunges
- Jump Rope
Is It Good To Work Out In The Morning?
It’s no secret that exercise and eating well are key components to both weight loss and overall health. Additionally, evidence suggests that morning exercise may be the BEST time to achieve results. One study found that adults who exercised in the morning lost an average of 5 pounds of body weight compared to an average of 3 pounds for those who exercised in the evening.
Additionally, morning exercise may fit better into your lifestyle. If you are struggling to stick to an exercise routine on an already busy day, then exercising before the day begins may be easier to maintain. Exercising at a consistent time every morning reduces the need for planning and makes the day more complex. Additionally, having a set time for every day is a dependable way to create habits.
3 Benefits of Morning Workouts
The American Heart Association encourages people who are overweight or have heart disease to exercise in the morning after a light breakfast. The most beneficial type of exercise is called aerobic exercise. Aerobic exercise means getting your heart rate up and your blood pumping. There are many types of activities that can be considered aerobic exercises that will be further discussed. The best exercises for weight loss are mostly aerobic. Activities such as running, swimming, biking, dancing, strength training, brisk walking, and sports all fall within the category of aerobic exercise. In a study by The American Medical Association, it was found that people who exercised for at least 30 minutes a day, 5 days a week, were more likely to lose weight and keep it off than those who did not exercise.
1. Boosts Metabolism
Metabolism is higher in the morning which leads to increased energy levels and calorie burning throughout the day. Morning exercise helps to improve blood flow throughout the body, including to the muscles. This can improve the body’s ability to use glucose for energy, which in turn increases metabolism. General exercise increases muscle mass which burns more calories while at rest as compared to fat.
2. Improves Insulin Sensitivity
Various studies demonstrate that morning exercisers have lower levels of insulin resistance and inflammation which play a role in metabolic diseases such as diabetes. In one study, participants demonstrated improved insulin sensitivity after 6 weeks of exercising in the morning 3 times a week. Insulin sensitivity is a measure of how well cells respond to insulin. This is likely due to the fact that morning exercise helps to increase the production of adiponectin, a hormone that helps to improve insulin sensitivity. Adiponectin is produced by fat cells, and levels of adiponectin are typically higher in the morning than in the evening.
3. Better Sleep
People who exercise in the morning, specifically obese individuals, report better sleep outcomes and improved quality of sleep. Individuals in the morning group were assigned to work out 30 minutes for 3 days per week for 12 weeks at 8:00. By the end of the 12 weeks they demonstrated significant improvement in subjective sleep quality, decreased day-sleepiness, fatigue, and overall quality of life. This is likely due to the fact that morning exercise can help to alter the circadian rhythm, which is the body’s natural sleep-wake cycle
6 Morning Workout Routines
For the following exercises just use your body weight and a jump rope. It is recommended to have a workout mat and make sure to hydrate! Some people prefer to work out on an empty stomach or have a light breakfast, but it is recommended you consult with a specialist to determine the safest way to approach morning exercise.
The most beneficial way to tackle this great workout is through high-intensity interval training, also known as HIIT. Basically, you would do each of these exercises at maximum effort and then rest for about 1-2 minutes and then move to the next exercise.
1. High Knees
To do high knees, stand at a starting position with your feet hip-width apart. Start by jogging in place, lifting your knees as high as possible while pumping your arms.
2. Mountain Climbers with Push Up
Start in a high plank position. Lower your body into a push-up, then push back up, keeping your elbows bent at a slight angle. Engage your core the entire time and alternate driving your left knee to your left elbow and your right knee towards your right elbow, as if climbing a mountain.
Begin in a standing position with your feet shoulder-width apart. Go into squat position and then place your hands on the ground in front of you. Kick your feet back and get into a high-plank position then do a pushup and push back up while explosively jumping into the air
4. Jumping Jacks
Begin by standing with your feet together and your arms by your sides. Jump up quicky, spreading your legs wider than hip-width apart. As you jump, simultaneously raise your arms out to the sides to form a “Y” shape with your body and then reverse the motion by bringing your legs together and your arms down
5. Jumping Lunges
Start in a lunge position with your right leg forward and your knee bent at a 90-degree angle, keeping your left leg extended behind you. Lower your body into a lunge by bending both knees, making sure your front knee does not extend beyond your toes. Quickly jump up, switching your leg positions mid-air.
6. Jump Rope
You can either use an actual jump rope or pretend to be holding a jump rope for this one. Start by holding the handles and positioning the rope behind you. Swing the rope over your head, using your wrists and forearms, and jump with both feet to clear it.
What to Consider Before Working Out in the Morning
Before exercising in the morning, there are several things you should consider for safety and to optimize your workout. Here are some key considerations:
- Sleep: Make sure you get enough quality sleep the night before your morning workout; 7-9 hours is considered the optimal range.
- Hydration: Hydrate yourself adequately before your workout. Drink a glass of water as soon as you wake up and stay hydrated throughout your day. 8 cups of water is recommended per day.
- Fuel your body: Have a light snack or breakfast before your workout, if you are not fasting. You can consider taking metabolism-boosting supplements. You can see LeanBean reviews here.
- Warm-up: It’s very important to warm up your body before any intense exercise via stretching or light cardio.
- Health considerations: If you have any underlying health conditions or concerns, it’s recommended to consult with a healthcare professional before starting a morning workout routine. They can provide educated guidance and ensure your exercise plan aligns with your specific needs. For older folks, there are some exercises to avoid over 60
To summarize, we’ve provided you with a range of benefits that result from morning exercise. We have provided you with a simple and effective workout routine that is sure to get your heart pumping during your morning workout. Morning exercise not only helps you shed those pounds but also provides you with a beneficial blueprint for the rest of your day. Give it a try and notice the changes in your energy levels, mood, sleep quality, and overall well-being.
Frequently Asked Questions
For beginners, low-impact aerobic exercises like walking, jogging, or cycling and simple HIIT exercises are great options. Additionally, bodyweight exercises such as squats, lunges, and push-ups can be incorporated into strength training without the need for equipment.
It depends on personal preferences and goals. Some people find that a light snack provides enough fuel to get through a workout while others may prefer exercise during the fasting period. It’s important to listen to your body’s needs and always consult a healthcare professional for the best advice.
Aiming for at least 30 minutes of moderate-intensity exercise. If time is limited, a high-intensity interval training (HIIT) workout for 15-20 minutes can be effective in boosting cardiovascular fitness and burning calories.
- Øivind Rognmo, Trine Moholdt, Bakken, H., Hole, T., Per Mølstad, Nils Erling Myhr, Jostein Grimsmo and Ulrik Wisløff (2012). Cardiovascular Risk of High- Versus Moderate-Intensity Aerobic Exercise in Coronary Heart Disease Patients. Circulation, [online] 126(12), pp.1436–1440. doi:https://doi.org/10.1161/circulationaha.112.123117.
- Schumacher, L.M., J. Graham Thomas, Raynor, H.A., Rhodes, R.E. and Bond, D.S. (2020). Consistent Morning Exercise May Be Beneficial for Individuals With Obesity. Exercise and Sport Sciences Reviews, [online] 48(4), pp.201–208. doi:https://doi.org/10.1249/jes.0000000000000226.