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Best Morning Workout Routine

Find the time to exercise can be difficult, waking up a few minutes early to get a quick workout in is one of the best ways to guarantee you exercise during the day. Morning is the only time of the day that most people have free time and getting a morning workout can also boost you mood for the rest of the day. ‚Äč

Benefits of A Morning Workout‚Äč

Boost Your Metabolism: You'll burn more calories throughout the rest of your day. After working out your body continues to burn calories. In fact one study showed that people burned an extra 190 calories in the 14 hours that followed a morning workout.

Consistency: Working out ‚Äčin morning is a sure way to guarantee that your busy schedule won't get in the way of a workout. Waking up a few minutes early will ensure you have the time for exercise.

Boost Your Energy: Exercise is shown to improve mood and boost mental energy levels throughout the rest of your day. You will feel more awake during the rest of your day.

Better Sleep: Working out will help your body feel fatigue so you get better sleep and are not rolling around waiting to fall asleep. This claim is also backed by research. In fact, one study showed that those how worked out at 7am got a better quality of sleep than those who worked out during other times of the day. ‚Äč

Morning Workout‚Äč Routine for Weight Loss

The right fitness routine is one that is well rounded and focused on all areas of the body. I recommend workouts that have a appropriate balance of cardio, strength training, HIIT, Yoga, and relaxation. I recommend cardio/HIIT twice a week, strength three time, yoga once and that leaves one day for rest and recovery. Here is one week that can be repeated as many times as you like. ‚Äč

Monday: Strength Training‚Äč Workout 1
  • 50 Jumping Jacks
  • 30 Push-ups
  • 20 Sit-ups
  • 20 Mountain climbers
  • 1 minute plank
Tuesday: Cardio

Cardio can be as easy of as hard as you would like and be sure to preform a workout that is within your fitness level. This could mean a walk, jog, run. or elliptical workout. Here are some cardio Ideas:

  • 20-40 Minutes of Cardio.
  • Power walking
  • Running
  • Cycling
  • Eliptical
  • Stairclimber

Related: How to Burn the Most Calories on a Treadmill

Wednesday: Strength Training Workout 2


  • 80 Jumping Jacks
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats
  • 20 lunges (per leg)
  • 60 second wall sit
Thursday: Cardio/ HITT

In this cardio day example I am going to use running/ treadmill for an example. HIIT is short for High Intensity Interval Training and includes a workout that in a altering combination ‚Äčof fast pace, hard periods of exercise and periods of low intensity or rest.

  • 5 min warm up
  • 30 second high-intensity (sprint a all-out pace)
  • 90 second recovery (fast walk or slow jog)
  • Repeat 5 times
  • 5 minute cool down
Friday: Strength Training Workout 3
  • 10 Squats
  • 30 Jumping Jacks
  • 30 Lunges (per leg)
  • 10 Burpees
  • 30 second wall sit
  • 30 second plank
  • 30 Crunches

Related: Strength Training for Women and ÔĽŅDumbellÔĽŅ Workouts

Saturday: Yoga/Stretching

Yoga and stretching is a great way to relax and help the body recover. If you don't know where to start you can checkout for unlimited yoga workouts. Yoga not only helps tone the body but will also help strengthen the core and improve balance and flexibility.

‚ÄčRelated: Best Yoga Styles for Weight Loss and Toning

Sunday: Rest and Recover

You shouldn't workout everyday. It's important that you take a day to rest and let your body recover and rebuild muscles. If you don't take time to rest you are likely to over exert yourself and even increase your chances or injury.

Related: Best Post-Workout Foods for Women

You can download a PDF version of this workout plan and print if off or save it to your phone so that you can easy access to it. Hope you found this workout plan helpful, I'd love to hear about your results. If you are looking for a more structured plan or perhaps a follow-along workout videos you can check out Daily Burn for a wide variety of workout programs.


February 22, 2021
February 22, 2021

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