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Are you looking for quick exercise routines to start your day right?
When life gets busy, we tend to put our personal health and well-being on the back burner. However, taking care of our health should be at the top of everyone’s list of priorities.
People are often put off from maintaining a fitness regimen because of the extended duration of most workouts. However, they are more likely to stay committed and motivated to exercise daily for a longer period of time when they are doing workouts that only last for half an hour or less.
In this roundup post, we’ve collected 11 good morning exercise routines to jumpstart your metabolism first thing after you get out of bed. These exercises can be done in half an hour or less, and most of the routines do not require any special equipment.
As a gentle reminder, to prevent injuries, always do some proper stretching before going into the workout. Begin with a warm-up routine, such as marching in place. Also, don’t forget to cool down after completing the exercises.
And now, on to the workouts.
(Side note: If you want the perfect morning routine, then check out this seven-step process for creating a morning routine that will become a vital part of your daily life.)
What You Will Learn
- 1. Dr. Oz’s 7-Minute Morning Workout
- RELATED: 12 Good Morning Routine Habits
- 2. Beginner Fat-Burning Morning Workout
- 3. Metabolism Boosting Busy Morning HIIT
- 4. 10-Minute Morning Weight Loss Workout
- 5. Before Breakfast Mini Morning Workout
- 6. 15-Minute Yoga Routine for Weight Loss
- 7. Quick Morning Workout
- 8. 5-Minute Morning Metabolism Boosting Workout
- 9. 10-Pound Early Morning Workout – Level 1
- 10. 5-Minute Metabolism Jumpstart
- 11. 4-Minute, No Excuses Workout #1
- Wrapping It Up
1. Dr. Oz’s 7-Minute Morning Workout
via Doctor Oz
Do you know that doing even just a few minutes of yoga first thing after waking up revs up your metabolism two times faster?
For this workout, Dr. Oz demonstrates his yoga-inspired workout routine that takes just seven minutes to complete. Once you’re done, you are more flexible, you feel energized, and your metabolism speeds up.
One great thing about this workout is that it’s low-impact. Doing low-impact exercises helps you burn fat faster, so this is a good workout if you’re aiming to lose weight. Moreover, it puts less stress on your joints, so it’s possible to do it even if you have hip or knee problems.
As you continue doing this workout as part of your morning routine, you’ll find that, in addition to losing weight, you’ll have more endurance and greater strength.
RELATED: 12 Good Morning Routine Habits
Want to build a success-focused morning routine? Well, watch this video to learn about the 12 morning routine habits of the world's most successful people.
2. Beginner Fat-Burning Morning Workout
via Joanna Soh
Wake your whole body with this workout.
This 15-minute workout is perfect for burning up to 300 calories. The creator, Joanna Soh, designed this routine for beginners. It’s low-impact, so it helps speed up your metabolism early in the day. It targets the upper and lower parts of your body, as well as your abdominals.
The warm-up requires you to march in place. Then, when you are ready, you perform the routine, which consists of seven exercises. This has to be done in two to four sets to get the maximum benefits.
Along with proper nutrition, the workout is designed to tone you up and help you lose weight. You will be a fat-burning machine for the entire day.
There is one disadvantage, though. If you have knee problems, this workout might be a bit challenging, so we recommend other low-impact workouts found in this post.
3. Metabolism Boosting Busy Morning HIIT
via Christine Salus
This routine aims to stimulate a sluggish metabolism. You will need several pieces of equipment for this, such as a timer, a couple of kettlebells in varying weights, and dumbbells.
You’ll get an intense cardio workout, and you’ll be sweating buckets once you’re done. Plus, you will love the feeling after you’re through—like you’ve done something good for your body.
Please note that this workout is designed for intermediate to advanced levels. Also, if you have issues in your joints or back, there are other workout routines in this post that are more ideal for your fitness goals.
People with a sluggish metabolism tend to be overweight. There are many reasons why our metabolisms slow down. A Reader’s Digest article enumerates several causes of a slow metabolism, and these include:
- Having too much cortisol in the body from prolonged stress (check out this article for proven ways to relieve your stress)
- Having a high insulin level (the best way to lower it is to cut back on sugar)
- Your calorie intake is not meeting your daily requirements (eating well can usually correct this problem—check out our list of fat-burning foods in this post)
4. 10-Minute Morning Weight Loss Workout
This workout is guaranteed to keep your metabolism running. The short length means you can do it quickly first thing in the morning. The results of the workout help you make the right choices for meals and activities throughout the rest of the day.
The workout can be modified to accommodate those with knee problems. It’s also good for beginners who need a quick boost of energy.
You might wonder “Do short workouts really work?” The answer is definitely yes!
Several studies have shown (see the reports here and here) that a set of exercises done even for half an hour (or less) five times a week can have positive effects on your heart health, fat-burning capacity, and overall sense of well-being.
5. Before Breakfast Mini Morning Workout
via Skinny Ms.
Gently wake up to the new day with this yoga-inspired, pre-breakfast workout routine. The main exercises can be done within six minutes, and it will leave you with more energy, better flexibility, and, of course, a faster metabolism.
To reap the maximum benefits of this short workout, each of the moves needs to be performed for 40 seconds. Allow yourself to rest for 20 seconds between each exercise.
Being mindful while you’re doing these exercises not only keeps you in proper form to prevent injuries, but helps calm your thoughts as well.
Yoga is a great way to help boost your metabolism. By frequently doing the exercises or poses, you increase your metabolic rate, develop your muscles, help maintain good digestion, and stimulate good blood circulation.
6. 15-Minute Yoga Routine for Weight Loss
via Grounded Panda
Here is another yoga-based exercise routine. This time, however, the workout focuses on helping you lose weight.
The workout aims to build your endurance, and is composed of two poses flowing into one another. This builds up your strength and effectively burns fat as you do this routine every morning.
The main thing to remember when working with “flows” is to do the proper breathing—inhaling, holding, and exhaling—for a prescribed number of seconds as you move from one pose to the next.
7. Quick Morning Workout
With this quick workout, you don’t need to be at the gym before daybreak. This high-intensity exercise routine gets your heart pumping, makes you sweat buckets, and develops your muscles.
When doing this routine, you’re targeting muscles groups in your core, shoulders, arms, and legs. You will be supercharging your metabolism so that you’ll be a fat-burning machine the whole day.
You will need a pair of dumbbells (kettlebells are optional) in a weight that challenges you, but not so heavy that it strains your muscles or has the potential to cause injury.
The whole workout can be done in 12 minutes, right in the comfort of your bedroom (or any part of your home) upon waking up.
8. 5-Minute Morning Metabolism Boosting Workout
Start your day with this workout that’s guaranteed to speed up your metabolism for more powerful fat burning for the rest of the day.
If you have no joint or knee problems, then this workout is an effective way to lose weight and achieve overall toning. All you need is 5 minutes every morning to perform this routine.
You don’t need any special equipment to accomplish this. However, you must do each exercise with intensity for 45 seconds. Rest for 15 seconds before going on to the next move, until you’re done.
If you have more time to spare, do the circuit three times (lasts for 20 minutes) to get the maximum benefit for the day.
You might be wondering what benefits you can get from a short but high-intensity workout. As it turns out, thismform of exercise gives you faster results when compared with prolonged exercise routines (lasting for 40 minutes to an hour), improves your endurance, and is awesome for your heart.
9. 10-Pound Early Morning Workout – Level 1
via Times Hood
This workout guarantees that you’ll lose up to 10 pounds in two to four weeks. The moves are intense, and it requires commitment to stay on track by adhering to the program and eating the right kinds of food to promote weight loss. You can check out a review of meal replacement shakes for weight loss here.
The workout can be modified to fit all levels, from beginner to advanced. The intensity with which you do the exercises is the key to making this program work for you.
Aside from the causes of a slow metabolism mentioned earlier, aging is another reason that our ability to burn body fat slows down. The less active you are as the years pass, the more sluggish your metabolism becomes.
So it’s important to maintain some type of physical activity that’s age-appropriate as we get older.
10. 5-Minute Metabolism Jumpstart
This high-intensity timed interval workout can be adjusted to any fitness level. The five exercises in this circuit are designed to crank up your metabolism.
In this routine, you’ll have to do mountain climbers, low jacks, skaters, pops and drops, and burpees, each for 40 seconds, with 20-second rests in between.
The key to an effective interval workout is varying the intensity of the exercises. You want to go back and forth between low- and high-intensity exercises. You increase the challenge and then go back to your usual pace, and then go high intensity again.
11. 4-Minute, No Excuses Workout #1
via Women’s Health
If you’re a beginner, this workout is perfect for kickstarting your metabolism. You need just four minutes every morning to do this routine, and it does not require any equipment.
If you only have five minutes to spare in the morning, you need to do each exercise without any rest in between. That way you maintain your momentum for faster fat burning.
You start with body squats, then proceed to push-ups, mountain climbers, lunges, and jumping jacks. Do a couple of circuits within the four-minute time limit. Do the workout routine two or three times a week to start seeing the results.
Wrapping It Up
There you have it—eleven morning exercises to help boost your metabolism.
Starting your day with a metabolism-boosting workout is a good way to stay healthy. If you’re interested in becoming healthier in different aspects of your life, you might want to check out this post featuring nearly 200 healthy habits.
If you’re just starting out on developing good habits in your life, rewarding yourself whenever you’ve completed a task or accomplished a goal is a good way to reinforce the positive habit. Head over to this post and learn about 155 ways to reward yourself.
You deserve to be healthy and have fun while doing so!
Finally, if you want the perfect morning routine, then check out this seven-step process for creating a morning routine that will become a vital part of your daily life.)
Which morning exercise routine is your favorite? We’d love to hear your thoughts about fitness. Feel free to share them in the comments below.