Starting your day with a healthy dose of exercise can work wonders for your mind, body, and soul. It jumpstarts your metabolism, burns calories, and sets the tone for healthier habits throughout the day. If you're ready to upgrade your morning routine, here are five low-impact exercises perfect for weight loss and energizing your mornings.
Low-impact cardio workouts in the morning can elevate your heart rate, boost metabolism, and get you sweating in a gentle but effective way. Meanwhile, strength-based low-impact exercises provide a dual benefit. As April Gatlin, senior master coach for STRIDE Fitness, explains, “Strength exercises may not make you sweat as much as cardio, but they help build lean muscle, which boosts metabolism and supports weight loss." Gatlin adds that combining both cardio and strength exercises in your morning routine is ideal for maximizing fat burning and achieving the coveted "afterburn" effect, where your body continues to burn calories even after your workout.
Let's explore what experts have to say about the best low-impact morning exercises for weight loss.
Walking
Walking is a fantastic low-impact way to kick off your morning if you're looking to slim down and energize your day.
"All it takes is lacing up your shoes and putting one foot in front of the other," says April Gatlin, senior master coach for STRIDE Fitness. "Incorporating hills—whether on a treadmill or outdoors—can amplify your calorie burn. Aim for 15 to 30 minutes or more to elevate your heart rate and set a positive tone for the rest of your day."
Indoor Cycling
Looking for another productive way to get your cardio in? Try indoor cycling!
"Indoor cycling is one of the most effective low-impact exercises for weight loss, especially in the morning to jump-start your metabolism," says Emma Belluomo, ISSA CPT and instructor for CycleBar. "A 30- to 45-minute session can elevate your heart rate, work up a sweat, and support your weight loss goals."
To maximize your workout, Belluomo recommends adding intervals by increasing your speed or resistance. This not only boosts your heart rate but also keeps your ride dynamic and engaging.
Barre
If you’ve never tried Barre, prepare to fall in love with this fun, low-impact workout that supports your weight-loss goals. A 30- to 60-minute Barre session in the morning is an excellent way to start your day.
"Barre uniquely combines ballet-inspired movements with yoga and Pilates for a workout that's high in intensity yet gentle on your joints," says Michelle Ditto, VP of training and technique for Pure Barre. "Beyond weight management, Barre strengthens muscles, improves flexibility, boosts endurance, enhances range of motion, and promotes better balance and posture."
Dynamic Strength Exercises
Incorporating a circuit of dynamic strength exercises into your morning routine can rev up your metabolism and sculpt lean muscle, both of which are key for supporting weight loss.
Steve Stonehouse, NASM-CPT and director of education for Body Fit Training, recommends moves like the squat to overhead press, pushup to renegade row, and deadlift to upright row.
“These exercises engage multiple major muscle groups and combine to deliver a full-body workout,” explains Stonehouse, making them an efficient and effective way to start your day.