Are you tired of sluggish mornings and seeking an effective way to jumpstart your day and ignite your fat-burning process? You're not alone. According to a 2020 survey by RestoreZ of 2,000 Americans, 65% rarely wake up feeling well-rested or energized. That's where Eat This, Not That! comes in. We spoke with Rachel MacPherson, CPT, an ACE-certified personal trainer from Garage Gym Reviews, who shares the top morning exercises to supercharge your metabolism and burn calories throughout the day.
Have you ever wondered how some people effortlessly maintain their fitness, manage their weight, and stay energized from dawn to dusk? It all begins in the morning. A 2021 review highlights that an effective morning routine, including exercise, can be your secret weapon for revving up your body's calorie-burning engine. Even if you're not an early riser, these exercises are quick, feasible, and require minimal equipment.
MacPherson emphasizes, 'Your morning routine can significantly influence your overall fat-burning capacity.' When it comes to selecting the most effective exercises for maximizing fat burn throughout the day, here are the top choices.
If you're eager to change the course of your day and seize control, continue reading for in-depth explanations of the finest morning workouts to enhance all-day fat burning.
1) Sprints
You've got a burst of morning vitality; sprinting is the ideal choice. This high-intensity workout will set your heart racing and kickstart your metabolism. Just a brief session of sprints can leave you feeling invigorated and prepared to conquer the day.
"Sprinting is a fantastic method for fat burning as it taps into the anaerobic energy system, allowing you to expend a significant amount of energy in a shorter duration," explains MacPherson. "Opting for uphill sprints can engage more muscle groups and pose a greater challenge, resulting in increased calorie expenditure during the workout and a continued burn as your body returns to its equilibrium. Additionally, sprints can promote muscle growth by stimulating the release of growth hormones, which also aid in fat burning."
2) Jumping Rope
Skipping rope is an enjoyable and effective method for revving up your metabolism. Recent studies indicate that it's equally beneficial for enhancing coordination and balance, rendering it an exceptional exercise for invigorating your body.
"Engaging in jump rope workouts can significantly contribute to fat burning by torching a substantial number of calories in comparison to lower-impact cardio exercises," MacPherson explains. "When you execute movements that demand lifting your entire body weight against gravity, it demands a considerable effort, and effort translates to calorie expenditure."
3) Stress-Reducing Walking
There's a therapeutic quality to embarking on an early morning stroll that can profoundly influence your day. According to MacPherson, "walking, especially in natural surroundings, has the potential to alleviate stress, a factor that can contribute to fat accumulation, particularly in the abdominal area." She further highlights that walking serves as a gentle, low-impact form of cardiovascular exercise that you can tailor to your own pace and comfort. Morning walks can pave the way for improved blood sugar regulation, reduced heart rate, and a heightened state of mindfulness and tranquility. These benefits, in turn, can aid in making healthier dietary choices, elevating energy levels, and contributing to fat burning.
4) Incline Walking
To infuse a touch of vigor into your morning walk, seek out a hill or use a treadmill equipped with an incline setting. The ascent involves various muscle groups and elevates your heart rate, transforming a basic walk into a more demanding exercise.
"Incline walking incinerates additional calories without the necessity of running. This makes it an excellent choice for those who are not fond of running or contend with joint concerns. Moreover, it activates a broader range of muscles in your lower body, fostering muscle growth that heightens metabolism and facilitates greater fat burning," explains MacPherson.
5) Walking Lunges
Lunges are great for targeting your legs and glutes. Doing them while walking adds a dynamic element to your morning routine and can boost your metabolism. MacPherson tells us, "Bodyweight unilateral exercises like walking lunges build muscle and strength, increase the heart rate, burn fat, and boost metabolism."
To start, either hold dumbbells in each hand or use just your body weight. Take a large step forward with your right foot, and bend your right knee to lower your left knee to just above the floor. Then, push through your right foot to come back up. As you rise, lift your left foot and step it in front to lunge on the left side. If you have trouble with balance, you can tap your foot down on the floor in the middle. Alternate legs as you lunge, moving forward. Aim for 10 to 15 lunges per leg for four sets. Rest one minute between sets.
6) Stretching
Engaging in a morning stretch serves as a valuable practice for enhancing flexibility, alleviating muscle tension, and promoting improved blood circulation. These advantages prepare your body for a day filled with activity.
"[Stretching] assists in transitioning your central nervous system from an activated state (fight or flight) to a more relaxed state (rest and digest)," MacPherson elucidates. "Stretching aids in the reduction of stress hormones that have the potential to contribute to abdominal fat accumulation. Consistently elevated stress hormones can negatively impact your overall health, recovery processes, sleep quality, and mood. If you're feeling anxious about the day ahead, morning stretching can be a helpful antidote."
7) Bodyweight or Loaded Squats
Engaging in squats, whether using free weights or solely relying on your body weight, activates multiple muscle groups and can provide a remarkable surge of morning energy.
"Strength training plays a crucial role in preserving metabolically active muscle tissue, which continues to burn calories even during periods of calorie restriction. Whether you're lifting weights or performing resistance exercises such as squats with just your body weight, it can stimulate fat burning by triggering specific genetic signals in fat cells, leading to increased fat utilization, including abdominal fat. In fact, strength training alone can lead to a reduction of up to 1.4 percent in body fat," MacPherson explains.
For kettlebell squats, begin by standing while holding a kettlebell at chest height with both hands, grasping either the bell or the handle. Ensure your elbows are bent and your feet are positioned wider than shoulder-width apart, with your toes slightly pointing outward. Then, hinge your hips backward and bend your knees, descending into a squat position with your thighs going below parallel. Maintain a straight back at the squat's lowest point. Push through your feet to return to the starting position. Aim for four sets of 10 to 12 repetitions, with a one-minute rest between each set.
8) Kettlebell Swings
"Kettlebell swings encompass a full-body motion that enhances power, strength, stability, and heart rate, promoting increased muscle mass and an elevated metabolism for enhanced fat burning," advises MacPherson.
To perform this exercise, position a kettlebell on the ground between your legs. Initiate the movement by hinging your hips backward and bending your knees to grasp the kettlebell firmly with both hands. Then, propel yourself upwards by pushing through your feet while engaging your glutes, lifting both your body and the kettlebell off the ground. Harness the momentum generated by your lower body rather than relying on your arms or shoulders, allowing the kettlebell to move naturally upward. Maintain a tight core throughout the exercise, and execute a fluid motion to swing the kettlebell back between your legs by hinging at your hips and bending your knees. Finally, activate your glutes to elevate your body once more, and continue the kettlebell swings for a duration of 60 to 120 seconds. Perform three sets of this exercise, with 90 seconds of rest in between each set.