Workout Routine With 11 Best Morning Exercises To Reduce Weight And Belly Fat!

The early hours of the day provide a unique opportunity to prioritise fitness and wellness, free from the distractions and obligations that may arise later in the day. Shortly after waking up, physical activity kick-starts the metabolism and sets a positive tone for the day ahead. Morning exercise to reduce weight has been known to enhance fat burning, boost energy levels, and promote mental clarity. It is an effective strategy for those aiming to achieve weight loss goals. 

Supporting these benefits, studies have highlighted the positive impacts of doing morning exercise to reduce weight. According to the National Institute of Health study, doing aerobic exercises in the morning gives 32% better weight reduction than doing it at other phases of the day. Also, according to medical news highlights, exercising between 7 and 9 AM is best for weight loss. Morning exercisers have lower body mass index and waist circumference than those exercising later. 

To help you commit to a consistent morning exercise routine, this blog includes the best morning exercise to reduce weight with the best workouts to lose belly fat in the targeted way. So, continue reading! 

Table Of Contents 

1. 7 Best Morning Workouts For Weight Loss 

2. 4 Best Morning Exercises For Belly Fat Loss  

3. Sample Morning Routine For Weight Loss 

4. The Final Say 

5. FAQs 

6. References 

7 Best Morning Workouts For Weight Loss 

Let’s explore the best morning exercises to reduce weight with variations and steps to follow: 

1. Burpee Ending With A Push-Up 

Engaging in morning exercises, such as burpees ending with a push-up, can significantly contribute to weight loss and overall fitness. This high-intensity workout burns calories, strengthens muscles, and improves cardiovascular health. Variations like adding a jump or incorporating dumbbells can further intensify the workout, effectively challenging the body and enhancing results. 

Instructions To Do: 

1. Begin standing, squat down and place your hands on the floor. 

2. Jump with your feet back, forming a plank position; start with a push-up, and then jump your feet back to the squat position. 

3. Explosively jump up with arms raised overhead, then land softly and immediately transition into the next repetition. 

2. Alternate Sprinting And Jogging 

Alternating between sprinting and jogging in the morning is another potent strategy for weight loss and improved fitness. This interval training method boosts metabolism, enhances endurance, and effectively burns fat. Variations such as hill sprints or incorporating bodyweight exercises during jogging intervals can add diversity and challenge to the workout routine. 

Instructions To Do: 

1. Start with a warm-up jog for 5-10 minutes to prepare the body. 

2. Sprint at maximum effort for 30-60 seconds, then slow down to a recovery jog for 1-2 minutes. 

3. Repeat the sprint-jog intervals for 20-30 minutes, gradually increasing intensity as fitness improves. 

3. Controlled Pilates 

These pilates sessions in the morning offer a low-impact yet highly effective way to support weight loss and improve body composition. This mindful exercise method focuses on core strength, flexibility, and muscular endurance, promoting lean muscle development and enhancing overall body alignment. Variations such as adding resistance bands or incorporating stability balls can add complexity and deepen the workout experience. 

Instructions To Do: 

1. Begin with gentle warm-up movements, focusing on breathing and engaging the core. 

2. Progress through controlled movements targeting different muscle groups, like glutes, abdominals, and back. 

3. Maintain proper form and alignment throughout each exercise, focusing on controlled movements and smooth pose transitions. 

Also Read: Elevate Your Workout Routine With These 11 Best Evening Exercises For Weight Loss  

4. Plank jacks 

Incorporating these into your morning routine can aid in weight loss by targeting multiple muscle groups simultaneously, including the core, arms, and legs. This dynamic exercise boosts heart rate and metabolism, promoting calorie burn and improving overall fitness. Variations like adding a push-up or performing plank jacks on unstable surfaces can enhance the challenge and effectiveness of the workout. 

Instructions To Do: 

1. Begin in a plank position with hands under shoulders and feet together. 

2. Jump on both feet to the sides while maintaining a straight body line. 

3. Quickly jump feet back together to complete one repetition, then continue for the desired number of reps. 

5. High-Intensity Rowing 

It offers a full-body workout that can aid in weight loss by torching calories and building lean muscle mass. This cardiovascular exercise improves endurance, strengthens the back, arms, and core, and promotes efficient fat-burning. Variations like incorporating interval training or adjusting resistance levels can increase the intensity and effectiveness of the workout. 

Instructions To Do: 

1. Start with a 5-minute warm-up row at a moderate pace to prepare the body. 

2. Row at maximum effort for 30-60 seconds, then row at a recovery pace for 1-2 minutes. 

3. Repeat the rowing intervals for 20-30 minutes, gradually increasing intensity as fitness improves. 

6. Combine Punches And High Kicks 

Morning workouts can accelerate weight loss by engaging multiple muscle groups, boosting cardiovascular health, and enhancing overall agility and coordination. This dynamic exercise routine burns calories and improves functional strength and flexibility. Variations such as adding weights to punches or incorporating jump kicks can intensify the workout and yield greater results. 

Instructions To Do: 

1. Start with a brief warm-up consisting of light cardio and dynamic stretches. 

2. Alternate between throwing punches and performing high kicks with proper form and control. 

3. Focus on maintaining a steady pace and engaging the core throughout the workout, aiming for a balanced combination of strength and cardio exercises. 

7. Try circuit training 

This can be highly effective for weight loss in the morning, combining strength training and cardiovascular exercise into one efficient workout session. This approach maximises calorie burn, boosts metabolism, and promotes muscle growth and fat loss. Variations like adjusting exercise intensity, incorporating plyometric movements, or using different equipment can keep the routine challenging and engaging. 

Instructions To Do: 

1. Choose 5-10 exercises targeting different muscle groups, such as squats, lunges, push-ups, and burpees. 

2. Perform each exercise for 30-60 seconds with minimal rest in between. 

3. Complete 2-3 rounds of the circuit, resting for 1-2 minutes between rounds and adjusting intensity or exercises as needed to maintain challenge and effectiveness. 

Also Read: 12 Best Abdominal Fat Workout Exercises And Ways To Lose Belly Fat in 15 Days!  

4 Best Morning Exercises for Belly Fat Loss 

After exploring the best morning exercise to reduce weight, have a note of these effective workouts for belly fat loss in a targeted way: 

1. Bicycle Crunches 

Starting your day with exercises like bicycle crunches can effectively target belly fat. These exercises engage your core muscles, promoting fat loss around the abdomen. Variations like side-to-side and reverse bicycle crunches further enhance the effectiveness, targeting different core areas. 

Instructions To Do: 

1. Lie flat on your back with your hands behind your head. 

2. Lift your shoulders and bring your knees towards your chest. 

3. Alternately, bring your right elbow towards your left knee while straightening your right leg. 

4. Repeat on the other side, bringing your left elbow towards your right knee. 

5. Continue alternating sides pedalling, engaging your core throughout. 

2. Weighted Squats 

Weighted squats are a powerful morning exercise to burn belly fat. They engage your core muscles and increase metabolism, aiding in fat loss. Variations like sumo squats and goblet squats add variety and intensity to your workout routine, further accelerating fat burning. 

Instructions To Do: 

1. Stand with your shoulder feet-width apart, holding a dumbbell or kettlebell at chest level. 

2. Lower your body by pushing your hips back as if sitting in a chair. 

3. Keep your chest up and back straight, ensuring your knees do not extend your toes. 

4. Push back to return to the starting position, squeezing your glutes at the top. 

5. Repeat by focusing on maintaining proper form throughout. 

3. Walking Lunges 

Incorporating walking lunges into your morning routine can help trim belly fat by engaging the core, glutes, and leg muscles. These exercises elevate heart rate and improve cardiovascular health, aiding overall fat loss. Variations such as revers and walking lunges with a twist provide additional challenges and target different muscle groups. 

Instructions To Do: 

1. Stand tall with your hands on your hips or in front of your chest. 

2. Take a large step with your right leg forward, lowering your body until both knees are bent at a 90-degree angle. 

3. Keep your chest up as you push through your right heel to return to the starting position. 

4. Repeat with your left leg, alternating sides as you walk forward. 

5. Focus on maintaining a steady pace and proper form, ensuring your front knee stays aligned with your ankle. 

4. Jumping Jacks 

This morning exercise is great for burning belly fat. It elevates heart rate and engages multiple muscle groups simultaneously. Its high-intensity nature promotes calorie burning and boosts metabolism, aiding in fat loss. Variations like cross and squat jacks add diversity and intensity to your workout routine, maximising fat-burning potential. 

Instructions To Do: 

1. Stand still with your arms at your sides and your feet closer. 

2. Jump explosively, spreading your legs shoulder-width apart and raising your arms overhead. 

3. As you jump, clap your hands together above your head. 

4. Return to the starting position by jumping back to the initial stance with your feet together and arms at your sides. 

5. Continue steadily, maintaining proper form and breathing rhythmically throughout the exercise. 

Sample Morning Routine For Weight Loss 

Note the most preferred routine to do morning exercise to reduce weight in a healthily: 

 Also Read: 6 Best Resistance Band Exercises For Legs: Tone Your Legs In 2 Weeks!  

The Final Say 

Integrating morning exercise to reduce weight is a powerful tool for fat reduction; as you continue to make morning exercise a habit, you will see the pounds melt away while experiencing a transformation in your mindset and lifestyle. So, by committing to prioritising physical activity at the start of each day, you set yourself to attain weight loss goals while getting increased energy, improved mood, and enhanced physical fitness. So rise and shine, and let each morning be an opportunity to be physically fit! 

FAQs 

1. What are the considerations for morning exercise to reduce weight sustainably? 

Considerations for sustainable weight loss through morning exercise include: 

• Establishing a consistent morning exercise routine. 
• Balancing morning exercise with a healthy breakfast diet. 
• Gradually increase your intensity and morning exercise duration. 
• Listening to your muscle groups and avoiding overtraining. 
• Incorporating various morning exercises to reduce weight, targeting different muscle groups. 
• Prioritising adequate rest and recovery post-morning exercise. 

2. What is the most preferred morning workout for belly fat loss? 

While there's no single "best" workout for belly fat loss, exercises that combine cardiovascular activity with core-strengthening movements tend to be effective. Examples include: 

• High-intensity interval training (HIIT) workouts. 
• Running or jogging. 
• Jumping rope. 
• Core-focused exercises like planks, crunches, and bicycle crunches. 
• Yoga or Pilates routines targeting the core muscles. 

3. Is it effective to rely on morning exercise for fat loss goals? 

Morning exercise can be effective for fat loss goals, but it should be part of a comprehensive approach that includes a balanced diet, sufficient rest, and overall healthy lifestyle habits. While morning exercise can kickstart your metabolism and set a positive tone for the day, sustainable fat loss also depends on factors like calorie intake, overall physical activity levels, and individual metabolism. 

References 

• https://www.medicalnewstoday.com/articles/morning-may-be-the-best-time-to-exercise-for-weight-loss-benefits#:~:text=Researchers%20say%20exercising%20between%207,also%20important%20benefits%20of%20exercise. 
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8877501/ 
• https://thesilhouetteclinic.com/best-morning-routine-for-weight-loss/ 
• https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/5-best-morning-exercises-to-melt-your-belly-fat/photostory/104391053.cms 

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