Let's be realistic: Achieving weight loss isn't a quick and effortless journey. However, incorporating specific morning workouts into your routine can accelerate your progress and help you achieve your fitness objectives. According to a 2022 study published in Nutrients, individuals who engaged in morning exercise experienced notably greater weight loss compared to those who worked out in the evening. The good news is that you don't require elaborate workout routines or expensive gym equipment. What you need is a set of effective morning workouts that will jumpstart your metabolism, incinerate calories, and establish a positive tone for the day.
In this article, we've consulted with Michael Masi, CPT, a certified personal trainer at Garage Gym Reviews, who shares his top five morning workouts tailored to supercharge your metabolism and expedite weight loss. This guide provides a comprehensive breakdown of each workout, offering precise instructions for every exercise, eliminating any guesswork from your weight loss journey. Regardless of your fitness level, these morning workouts are a reliable method to invigorate your day and amplify calorie expenditure.
Workout #1: Rounds for Time (RFT)
Masi recommends performing three rounds of the following exercises, aiming for the best time.
1) Dumbbell Thrusters
Hold a dumbbell in each hand, positioned at shoulder height, and stand with your feet at shoulder-width apart. Maintain an upright posture with your chest raised as you lower yourself into a squat stance. Propel yourself upwards, pushing the dumbbells overhead and fully extending your arms. As you descend into the subsequent squat, lower the weights back to shoulder height.
This compound exercise targets various muscle groups, providing an effective full-body workout. Choose a moderately light weight to ensure you can execute each rep with proper form, prioritizing safety and efficiency. Aim for completing three to four sets, with each set comprising 20 repetitions.
2) Lateral Burpees Over Dumbbells
This modified version of the classic burpee introduces an additional level of difficulty. Start by standing with dumbbells positioned on either side of you. Descend into a squat position, placing your hands on the dumbbells. Propel your feet back into a plank position, execute a pushup, and then return your feet to the starting position near your hands. From this crouched stance, explosively jump laterally over the dumbbells. Alternatively, you can lift the dumbbells when you stand up instead of performing a jump. This dynamic exercise enhances cardiovascular endurance, agility, and strength. Aim to complete three to four sets, with each set consisting of 15 repetitions.
3) Ab Mat Sit-Ups
Start by anchoring your feet under a stable object or enlisting the assistance of a partner to secure them. Lie on your back, placing an ab mat beneath your lower back. With your arms crossed over your chest or your hands positioned behind your head, activate your core muscles and raise your upper body toward your thighs while maintaining a straight back. Lower your upper body back down to the mat in a controlled manner. If you don't have access to an ab mat, opt for sit-ups with foot support, adapting the exercise to maintain correct form and intensity. Aim to complete four sets of 20 repetitions.
Workout #2: As Many Reps as Possible (AMRAP)
Follow Masi's guidance and aim to perform as many repetitions or rounds as you can within a 10-minute timeframe.
1) Pull-ups
Grasp a pull-up bar with your palms facing away from your body, maintaining a shoulder-width distance between your hands. Hang from the bar with your arms fully extended. Utilize the strength of your upper body to activate your core and pull yourself upward until your chin surpasses the bar's level. Lower yourself back down in a controlled manner.
If unassisted pull-ups pose a challenge, you can opt for assistance using a resistance band or a machine. This modification enables you to gradually develop strength until you can execute unassisted pull-ups. Complete six rounds of as many repetitions as you can manage.
2) Jump Rope (Single and Double-Under)
Jumping rope is an excellent cardiovascular workout that also improves coordination and endurance. To perform double-under, swing the rope and jump higher than your regular jump, passing the rope under your feet twice in a single jump. For single-under, maintain a steady rhythm with one rope rotation for each jump. Pay attention to landing softly to minimize impact on your joints. Aim to complete either five sets of 50 double-under or 100 single-under.
3) Pushups to Alternate Toe Taps
Begin in a plank position with your hands positioned beneath your shoulders. Execute a pushup by lowering your chest toward the floor while keeping your body in a straight line from your head to your heels. Upon pushing back up, raise one hand off the ground and touch the opposite toe. Repeat this action on the other side. Strive to complete five rounds, aiming for as many repetitions as you can manage in each round.
Workout #3: Every Minute on the Minute (EMOM) Kettlebell Workout
The following morning workout to accelerate weight loss involves using a kettlebell. "Perform the next round every minute on the minute," as Masi advises. "Rest for the remaining time in the minute, then proceed to the next round. Repeat this for a total of nine minutes. Select a weight that provides a moderate challenge and aim to use the same weight for all exercises," as recommended by Masi.
1) Kettlebell Swings
Begin by positioning your feet shoulder-width apart and holding the kettlebell with both hands in front of you. Initiate a hip hinge while maintaining a straight back, allowing the kettlebell to swing backward between your legs. Drive your hips forward, utilizing the momentum to swing the kettlebell up to chest height. Permit the kettlebell to swing back down. Ensure a secure grip and rely on your hips, rather than your arms, to control the movement for a safe and efficient workout. Aim to finish four sets of 20 repetitions.
2) Kettlebell Goblet Squats
Grip a kettlebell close to your chest, with your elbows pointing downward. Stand with your feet shoulder-width apart. Initiate the movement by pushing your hips back and bending your knees, ensuring they align with your toes. Descend into a squat position while keeping your torso upright. Push through your heels to return to the initial standing position. Aim to complete four sets of 20 repetitions.
3) Kettlebell Romanian Deadlift
Hold the kettlebell with both hands in front of your thighs and stand with your feet hip-width apart, maintaining a slight bend in your knees. Hinge at your hips, lowering the kettlebell toward the ground while keeping it close to your body. Keep your back straight and feel the stretch in your hamstrings. Return to an upright position by engaging your glutes and hamstrings. Aim to complete four sets of 20 repetitions.
Workout #4 Upper-Body Strength Workout
Masi recommends selecting a dumbbell weight that challenges you to complete the specified number of repetitions. Take a 90-second rest between sets.
1) Dumbbell Bench Press
While lying on a flat bench, grasp a dumbbell in each hand, positioning them above your chest. Gently lower the dumbbells towards the sides of your chest, ensuring that your elbows maintain a 90-degree angle. Push the dumbbells upward, extending your arms fully. Prioritize a deliberate and controlled motion to optimize muscle activation and minimize the chance of injury. Aim to finish three sets, each consisting of 15 repetitions.
2) Seated Dumbbell Overhead Press
Take a seated position on a bench or chair, ensuring an upright posture. Hold a dumbbell in each hand at shoulder height. Push the dumbbells overhead, extending your arms completely while avoiding locking your elbows. Lower the dumbbells back to shoulder height, maintaining a controlled and deliberate pace. Complete three sets, with each set comprising 15 repetitions.
3)Single-Arm Dumbbell Row
Assume a position on a bench with one knee and hand, holding a dumbbell in the hand opposite to the knee and hand on the bench. Maintain a straight back and pull the dumbbell towards your hip, engaging your let muscles. Lower the dumbbell back down and repeat the motion. Perform three sets, with each set consisting of 15 repetitions for each arm.
4) Alternating Dumbbell Bicep Curls
Stand with a dumbbell in each hand, palms facing forward. Curl one dumbbell toward your shoulder while keeping the other arm extended. Alternate arms in a smooth and controlled manner. Ensure proper form and controlled movements for the best results. Aim to complete three sets, with each set consisting of 15 repetitions per arm.
Workout #5 Lower-Body Strength Workout
The final morning workout on this list for accelerating weight loss focuses on lower-body strength. Similar to the upper-body workout, choose a weight that challenges you to complete the recommended number of sets.
1) Dumbbell Goblet Squats
Grasp a dumbbell firmly with both hands, holding it close to your chest, and stand with your feet positioned shoulder-width apart. Proceed to lower your body into a squat position, ensuring your chest remains upright and your spine maintains a neutral alignment. Push through your heels to return to the initial standing position. This compound exercise engages various muscle groups, including the quadriceps, hamstrings, and glutes. Aim to complete three sets of 15 repetitions.
2) Dumbbell Deadlifts
Grip a dumbbell in each hand, positioning them in front of your thighs. Initiate a hip hinge, lowering the dumbbells toward the ground while maintaining a straight back. Activate your hamstrings and glutes to stand back up. Strive to complete three sets of 15 repetitions.
3) Dumbbell Walking Lunges
Grab a dumbbell in each hand and let them hang by your sides. Take a step forward with one foot, bending both knees until they reach a 90-degree angle. Push off your front foot to return to a neutral standing position and then switch to the other leg. This dynamic movement enhances your workout with a focus on balance and coordination. Aim to complete three sets of 20 repetitions.
4) Bodyweight Calf Raises
Position yourself with your feet at hip-width apart, then lift your heels off the ground, focusing on contracting your calf muscles at the peak of the movement. Slowly lower your heels back to the ground, experiencing a stretch in your calf muscles. This exercise, while straightforward, effectively targets your calf muscles and enhances lower leg strength. Try to complete three sets of 20 repetitions.