11 Good Morning Exercise Routines to Boost Your Metabolism

Last Updated on December 20, 2019

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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.

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.

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

via 2sharemyjoy

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.

When stressed, many of us tend engage in binge eating, which causes weight gain. Yoga’s relaxing effect significantly lowers stress and curbs food cravings. Thus, you lose weight faster.

7. Quick Morning Workout

via DoubleChinBurgers

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

via Unleash Your Potential Fitness

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

via WebMD

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!

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.

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Working Exercise Into Your Life

One way to make exercise a daily habit is to integrate your workout into your regular life, says Walter Thompson, PhD, professor of exercise physiology at Georgia State University in Atlanta. Physical activity – not just exercise per se — can become part of your daily routine, Thompson tells WebMD. “People think they have to strap on running shoes and run a marathon to call it exercise. I talk more about integrating physical activity into your daily lifestyle.”

His advice: “When you go to the mall, the grocery store, the office, park your car as far away from the front door as you can. Take the stairs rather than the elevator. These are habits you can get used to. They will become common practice.”

Structured physical activity is also important. Walking, yoga, lifting weights, biking, running, and swimming – could all be a morning exercise choice. Here’s an estimate of the average calorie-burn potential from 30 minutes of exercise:

Vigorous Exercise
Running or jogging (5 mph) = 295 calories
Bicycling (10 mph or more) = 195 calories
Swimming (slow freestyle laps) = 255 calories
Aerobics = 240 calories
Basketball = 220 calories

Moderate Exercise
Walking (3.5 miles mph) = 140 calories
Weight training (light workout) = 110 calories
Stretching = 90 calories
Biking (less than 10 mph) = 145 calories
Dancing = 165 calories

One recent study noted that yoga – a popular morning activity – can help prevent the dreaded middle-age spread and even help shed unwanted pounds. Researchers looked at normal and overweight men and women who practiced yoga regularly (at least one session of 30 minutes or more per week) for four years or more. It compared their weight with the weight of people who didn’t do yoga.

Normal-weight people who practiced yoga gained less than those who didn’t practice yoga. Overweight people who practiced yoga lost an average of 5 pounds; those who didn’t practice gained about 14 pounds.

Yoga’s effect may have more to do with body awareness than the actual calories burned during the average session, researchers say. During yoga practice, you are more aware of your body – which can prompt you to quit eating when you’re full.

Fitwirr

Are you looking for a really good morning workout to lose weight, burn fat and tone up your body?

If you answer “yes”, then this 6-minute morning workout is the one.

It’s the perfect weight loss exercise routine to do in the morning before breakfast and jumping in the shower. You’ll burn major calories, crush fat and kick start your day the right way.

It not only requires nothing other than your own body. This good morning exercise routine is equipment FREE!

Just you and some space.

In 6 minutes, you’ll tackle 4 basic yet super effective bodyweight exercises (squats, push-ups, planks, bicycle crunch) that target legs, arms, abs, and butts.

It’s fast-paced with little to no rest in between. On top of it, you get the maximum results by keeping your energy expenditures elevated throughout.

It’s the best fat burning workouts you can do to lose weight and burn fat. And doing it in the morning will increase your fat burn by 20 percent (1).

If you got a couple more minutes to spare, grab your exercise mat and let’s go.

6-Minute Morning Workout

* Scroll down past the image for the all the exercise details and how to perform them correctly.

Warm-Up

It’s always recommended to spend 3-5 mines before and after the workout to properly warm-up and cool-down your body. Complete all four moves in sequence with minimal rest in between. Perform 1-3 sets.

1. Squats

Step 1: Stand with your feet shoulder-width apart.

Step 2: Contract your abs and lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. Pause, and return back to the starting position.

2. Push-Ups

Step 1: Get down on all your fours in a push-up position with your arms straight and your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from your ankles to your head.

Step 2: Brace your coe. Lower your body until your chest nearly touches the floor. Pause, and then push back up.

3. Plank

Step 1: Place your hands directly under the shoulders, slightly wider than shoulder-width apart.

Step 2: Squeeze your glutes and prop your body, so it forms a straight line from head to your toes. Hold the position for the prescribed number of repetitions.

4. Bicycle Crunch

Step 1: Lie flat on the floor with lower back on the ground. Put your hands behind your head, without locking your fingers together then bring your knees in towards your chest and lift your shoulder blade off the ground.

Step 2: Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee.

Step 3: Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one rep. Continue alternating from side to side until completing the prescribed number of reps.

The Takeaway

There you have it!

A quick good morning workout routine you can do to start your day right.

Working out any time of the day is good for your body and health. But evidence suggests that you may burn additional fat when you exercise in the morning.

And why not? Since working out first thing in the morning will energize you and put you in a good mood to kick start the day.

After all, it all takes is 6 minutes.

Do this routine before jumping into the shower and your breakfast.

Related Morning Workouts:

  • 5-Minute Morning Yoga
  • 8-Minute Abs Workout

Let me know in a comment below how you did. Were you able to complete all 4 exercises under 6 minutes?

“This helps stretch and wake up the whole back of the body, including the hamstrings, lower back, upper back, and neck,” says Rich. “The rolling helps to massage tension out of spine and wake up the body, and it works the core. The constant movement keeps the body energized,” she adds.

  • Lie faceup on mat with arms resting on floor above head.
  • Float arms up so wrists are directly over shoulders, and begin to curl your spine up and off the floor.
  • Fold over legs, forming a “U” shape with body. Reverse movement to lower back to mat.

5. Bicycle Crunches — 30 seconds Whitney Thielman

Rich likes this move for its spine-twisting motion, which gets you moving after a (hopefully!) a long night of sleep. It’s also an amazing exercise for your obliques, she adds.

  • Sit on floor with knees bent, feet lifted, hands behind head.
  • Keep chest up and back straight as you lean back to engage abs.
  • Twist to bring right elbow to left knee, straightening right leg.
  • Repeat on opposite side.

6. Superman — 30 seconds Whitney Thielman

“The extension in this move helps to strengthen the muscles that support the spine,” says Rich. “It also helps open the front of the body and massage the core muscles.”

  • Lie on your stomach with your arms out in front of you.
  • Lift your torso and legs a few inches off the floor. Pause and then slowly lower everything back down.

Awake yet? Here’s a pin to save for the next time you need an A.M. boost.

Graphic by Jocelyn Runice

You may also like: 13 Incredible Bodyweight Exercises You Can Do At Home

Related:

  • This Supercharged Abs Sequence Will Have Your Core Feeling Like It Spent All Day At The Gym
  • The Barre Move That’ll Set Your Butt And Legs On Fire
  • The Standing Abs Move You Should Do Before Every Workout

Exercise bank

HIIT Workout

Repeat these 5 exercises 3 times for a total of a 15-minute workout.

Running in place

Jogging in place is a great way to warm up and kick off an intense cardio session. Simply run in place moving your arms and legs at the same time. Breathe in through the nose and out through the mouth. Focus on connecting with your positive energy for the day. Do this for 60 seconds.

NFL shuffle & Hit

Channel your professional athlete. Stand with feet shoulder-width apart and bend the knees into a partial squat. Shuffle the feet, tapping the right foot then left foot on the ground very fast. Open the arms out into a goal post position so that the hands are above the head. Do this for 10 seconds and then bend the knees into a deeper squat and tap the floor with your hand. Repeat this 10 times.

Side shuffle into NFL shuffle

For a side shuffle, you’ll bend the knees and open the feet shoulder-width apart. You’ll shuffle to one side, leading with one foot and having the other foot come to meet it. To start this exercise, shuffle to the right 5 times, then do 10 seconds of the NFL shuffle. Immediately shuffle to the left 5 times, then do 10 seconds of the NFL shuffle. Shuffle to the right and left 10 times each.

Squat jump

Start with your feet wider than your shoulders, and sink down into a squat. Then press down through your heels as you come up and jump up towards the ceiling. Softly land with your knees bent into a squat, and repeat 10 times.

High knees (with optional jog and raised arms)

Jogging in place (or stepping in place if you need a modification), pull one knee up high towards your chest, engaging the abs. Then switch, pulling the opposite knee into the chest. For a more advanced move, reach your arms up towards they sky while you bring the knees to the chest and/or take the step to a jog, hopping from one foot to the other. Repeat this 10 times on each side.

Complex Strength Training Workout

Repeat this circuit 2 times for a total of a 15-minute workout. I recommend starting with 3-pound dumbbells if you’re just getting back into exercise; if you are used to working out with dumbbells you can choose a pair as heavy as 10 pounds.

Squat & press

Stand with feet shoulder-width apart and hold a dumbbell in each hand. Bend the knees and sit back into a squat, letting the weights hang down by your sides reaching towards the floor. Press down through the heels to stand back up, and slowly bring the weights up and overhead into an overhead press. Release the arms down and repeat this squat and press 10 times. Visualize yourself grounding down as you lower down towards the floor and then blossoming and opening up as you stand and reach up towards the sky.

Side lunge & bent over row

Holding a weight in each hand, step the right foot to the right and bend the right knee. Sink the right glute back as you keep the left leg straight. In this side lunge, bend over at your waist, being sure to engage your core by thinking about pulling your belly button away from the floor. Let the arms dangle down in front of you; then hug the elbows in towards your sides as you pull your elbows up towards the sky, and the weights up into a bent over row. This works the backs of the arms and also the upper back. Keep the head in line with the spine and look down towards the ground. Make sure you do not strain your neck by looking up and hunching your shoulders. Keep the shoulders relaxed. Perform 3 of these bent over rows on the right side lunge, and then press back to center. Do a side lunge to the left, and repeat 3 bent over rows. Repeat 5 times on each side.

Reverse lunge & bicep curl

Holding a weight in each hand, step the right foot back into a reverse lunge. Press down through the left heel as you come back to center and do a bicep curl at the same time. Then step the left foot back into a reverse lunge, and press down through the right foot to come up to standing as you do a bicep curl. Focus on control through this exercise rather than speed. Repeat this 10 times on each leg, completing 20 bicep curls in total.

Tricep dip & toe touch

For this exercise, you can set the weights down. Sit down on your butt and place your hands on the ground. Reach your fingers towards your butt. Bend your knees and press your feet into the ground. Make sure your knees are directly over your ankles, and lift your butt up by pressing down through your hands and your feet. Bend the elbows to lower your butt towards the ground without touching it, performing a tricep dip, and then press back up. As you press up, lift your left arm up and your right foot up and reach them towards each other on a diagonal. Place them down, and then repeat the tricep dip and do a diagonal touch to the other side.

This exercise not only works your triceps, but it also works your internal and external obliques, plus your whole core. Think about connecting a breath with each movement, for example, breathe in to lower down into the tricep dip, then breathe out as you come up and reach the opposite hand to opposite foot.

TRY THESE FITNESS ROUTINES

  • A no-sweat, full body workout for busy days
  • A one-month resistance band workout you can do anywhere
  • A 30-day strength training routine — no equipment required
  • Tone and tighten your butt with this 31-day routine
  • A 31-day yoga routine to help you reduce stress

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.

Early Morning Workout

There are plenty of benefits to an Early Morning Workout. The first one is: you’ll get it out of your check-list and no one will take that ‘own time’ away from you. It will also be a way to kick-start your day, enhancing your metabolism, improving your energy levels and realizing the endorphins that will set the happy mood that will last for the rest of the day.

Workout plan:

Break between sets: 30-45 sec

Warm up: myofascial release/ pain relieving stretching

Begin your workout by stretching and elongating your muscles.

Plank: 3 sets of 30 seconds

You take a pushup like position with the body’s weight on forearms, elbows and toes. The arms should be directly under the shoulders with the entire body in a straight line and the back completely flat neither arched, nor rounded.

Push-up: 3 sets of 12 repetitions

Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms’ length. Lower downward until your chest almost touches the floor as you inhale. Breathe out and press your upper body back up to the starting position, squeezing your chest.

Sit-up variations: 3 sets of 15 repetitions

For the ‘original’ sit-up have your knees bent and the balls of your feet placed flat on the ground. Place your hands behind your head. Tighten your abdominal muscles gently by drawing in your belly button to your spine. Keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades. Pull up from the floor reach a 90-degree angle. Hold the position for a second. Do crunches variations touching the opposite knee with extended arms.

Squat: 3 sets of 12 repetitions

Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position. Begin the movement by flexing your knees and hips, sitting back with your hips. Continue down to full depth, if you are able. Quickly reverse the motion until you return to the starting position. As you squat keep your head and chest up and push your knees out.

Lunges: 3 sets of 12 repetitions

Begin standing with your feet shoulder width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg.

Side plank: 3 sets of 30 seconds

Turn onto your right side with your legs extended and your feet and hips resting on the ground and stacked on the top of each other. Place your right elbow directly under your shoulder to prop up your torso and align your head with your spine. Gently contract your core and lift your hips and knees off the floor. This strengthens your sides and deep ab. Roll onto the other side and repeat.

Workout designed by Holmes Place Expert Panagiotis Kostopoulos

Personal Trainer, Holmes Place Maroussi

Believe and you will achieve

Find the perfect playlist for your morning workout right here.

7 Quick Morning Workouts

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Take a look at your schedule. Seeing how busy you are with work, appointments, and family responsibilities can get discouraging. While you’d like to find the time to squeeze in a workout, working one in seems impossible. We’re offering you 7 ways to fit in a quick morning workout. Wake up 10 minutes earlier tomorrow and try one of these 7 workouts that will start your day off right.

1. Early-Bird Boot Camp Workout
Once you tackle this workout, the rest of the day will seem like a breeze.

2. 5 Exercises to Do Right Out of Bed
You can literally roll out of bed and start this workout. Land softly.

3. 7 Exercises to do Right Out of Bed
Have a little extra time on your hands? Squeeze in two quick exercises with this workout.

4. Wake Me Up, Keep Me Going Workout Challenge
This workout is the starting point for an amazing, day that’s filled with energy.

5. 4 Minute Lean-Down Workout

Looking good makes you feel good. Lean down in the morning with this workout and your post-workout bliss will last for the entire day.

6. Before Your Shower – Mini Morning Workout
Work hard, sweat it all out, and then hit the showers with this workout.

7. 5 Minute Morning Workout To Kickstart Your Day
Pick your favorite song, press play, and by the time it’s done, this workout will be, too.

An amazing morning workout needs some amazing breakfast to follow up. Try some of these delicious options:
7 Superfood Smoothie Recipes to Rock Your Morning
Breakfast Recipes – 7 Awesome Menus for Your Morning
13 Ways To Jazz Up Your Morning Oatmeal
10 Healthier Alternatives to Your Usual Morning Joe

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At home morning workouts

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