Morning workouts are an excellent strategy for shedding excess weight, and that's why we've uncovered the ultimate morning floor routine to accelerate your weight loss.
A 2020 review highlights that exercising in the morning, including floor exercises, surpasses other times of the day in promoting exercise consistency and managing weight effectively. This effectiveness is partly because exercising in the morning, particularly on an empty stomach, can significantly boost your metabolism. This increase helps burn more calories than exercising later in the day.
We consulted with Mike Masi, CPT, a certified personal trainer from Garage Gym Reviews, to share his top morning floor workout for enhancing weight loss. Engaging in floor exercises early in the morning not only awakens your body but also sets your calorie-burning mechanism into motion for the entire day. Recent studies have found a correlation between morning exercise and reductions in waist size and body mass index (BMI) compared to exercising at other times.
This morning floor routine, crafted by fitness expert Masi, is designed to benefit individuals at any point in their fitness journey and is an effective method to expedite weight loss. The workout focuses on full-body engagement and is structured to keep you active throughout, thus burning calories more efficiently.
1) Burpees
This vigorous, full-body workout targets various muscle groups, including your legs, core, and arms, turning it into an efficient calorie burner. The dynamic movement of burpees rapidly increases your heart rate, which is beneficial for cardiovascular health. Additionally, the combination of strength training and cardio in this exercise is effective for fat loss.
Describing the exercise, Masi instructs, "Begin standing, then drop into a squat, placing your hands on the ground. Next, kick your feet back into a plank position and perform a pushup. Quickly bring your feet back to the squat stance, and then leap up energetically from the squat."
2) Mountain Climbers
Prepare for an energetic exercise that focuses on your core, arms, and legs. Mountain climbers are great for improving cardiovascular endurance and boosting your metabolism with their fast, alternating knee-to-chest movements. Incorporating this exercise into your morning routine is an excellent way to kickstart your day with an intense, metabolism-enhancing, calorie-burning session.
Masi guides, "Begin in a plank position. Quickly draw one knee towards your chest, then switch to the other knee, maintaining a rapid pace. Keep alternating your legs as quickly and safely as you can."
For optimal results, perform mountain climbers continuously for 30 to 60 seconds across three sets, taking a one-minute break between each set.
3) Downward-Facing Dog
This exercise, inspired by yoga, effectively stretches your hamstrings, shoulders, and back while also building strength in your arms and legs. The inverted posture enhances blood circulation to the brain, fostering mental sharpness and alertness, making it a great start to your day.
Masi describes the exercise: "Begin in a pushup position, with your shoulder blades spread apart and your upper back pushed up towards the ceiling. Maintaining this protraction, lift your hips up towards the ceiling. Let your heels rise as well. Continue until your arms are fully extended overhead. Hold this position for about five seconds, then slowly return to the pushup plank position."
For a complete workout, do three sets of five to 10 repetitions, resting for 45 seconds between each set.
4) Leg Raises
Leg raises are an effective exercise for focusing on the core and lower abdominal muscles, and they can significantly contribute to accelerating weight loss.
Masi explains how to perform leg raises: "Lie down on your back with your legs straight. Gradually lift your legs to a 90-degree angle, then lower them back down without letting them touch the floor. Ensure that your lower back remains pressed against the ground. As your abdominal muscles become stronger, you can challenge yourself by lowering your legs closer to the ground with each repetition." Aim to complete three sets of 10 to 15 repetitions, allowing yourself 45 seconds of rest between each set.
5) Planks
Planks are a timeless static exercise that effectively targets your abdominal muscles, back, and shoulders. Incorporating planks into your morning routine can accelerate weight loss, enhance posture, and boost functional fitness for the day's activities.
Masi advises on the correct plank form: "Start in a pushup position, but rest on your elbows instead of your hands, distributing your weight onto your forearms. Ensure your body forms a straight line from your shoulders to your ankles. Engage your abdominal muscles by slightly tucking your tailbone, which will help flatten your lower back."
Maintain this position for 30 to 60 seconds, completing three sets in total. Allow yourself a 60-second rest period between each set.
6) Superman
This exercise, known as Superman, activates your back, glutes, and shoulders, aiding in spinal stability and strengthening the posterior chain. Engaging multiple muscle groups simultaneously, Superman is an excellent addition to your morning workout routine.
Masi provides guidance on how to perform Superman: "Start by lying face down on the floor, arms extended in front of you, and legs straight out behind. Raise your arms, chest, and legs off the ground to create a gentle curve in your back. Hold this position for about five seconds, then gently lower back to the starting position. If extending your arms overhead is challenging due to shoulder flexibility, try holding them out to the side instead."
For a complete set, do three rounds of 10 to 15 repetitions, resting for 60 seconds between each set.