7 Morning Exercises to Lose Weight

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Do you want to feel more energized and confident in your own skin?

Exercise is a great way to do just that! And the best part is, you don’t have to spend hours at the gym to see results. Just a few minutes of exercise in the morning can make a big difference.

In this article, we’ll show you 7 simple morning exercises to lose weight and feel amazing. So let’s get started!

Why Morning Exercises Matter for Weight Loss

Before we delve into the morning exercises to lose weight, let’s first explain why morning exercise is important for weight loss.

You see, exercising in the morning can help you lose weight and achieve your fitness goals. Here’s why:

• Boosts Metabolism: Morning exercise can kickstart your metabolism, helping your body burn calories throughout the day.

Exercising in the morning can help boost your metabolism and energy levels throughout the day and be a great way to establish a consistent routine.

Mauro Maietta, Crunch Fitness district fitness manager

• Improves Mental Clarity: Exercise releases endorphins, which can help you feel more alert and focused, making it easier to tackle your daily tasks.

• Sets a Healthy Routine: Starting your day with exercise can create a healthy habit and set a positive tone for the rest of the day.

• Less Crowded: Gyms and outdoor spaces are usually less crowded in the morning, making it a more peaceful and convenient time to exercise.

• Increases Energy: Morning exercise can give you a natural energy boost, helping you power through your day without relying on caffeine or sugary snacks.

By incorporating morning exercises into your daily routine, you can experience these benefits and more, setting yourself up for success on your weight loss journey.

Now that you’re ready to engage in morning exercises to lose weight, there’s something important you need to do before you start.

Warm-Up (5 minutes)

Before you start any exercise routine, it’s important to warm up your body. This helps prevent injuries and gets your muscles ready for physical activity.

Here are three simple warm-up exercises you can do in just 5 minutes:

• Marching in Place: Stand with your feet together and march in place, bringing your knees up towards your chest.

• Arm Circles: Hold your arms straight out to the sides and make small circles with your hands.

• Leg Swings: Stand with your feet hip-width apart and swing one leg forward and backward, then switch to the other leg.

Remember to breathe normally and don’t bounce or force your movements. Warm up your body gently and get ready to start your morning exercise routine!

Exercise 1: Jumping Jacks (30 seconds)

Jumping Jacks are a classic exercise that gets your heart rate up and works multiple muscle groups.

Any physical activity such as daily walks, running, or jumping jacks reduces cardiovascular risk factors such as obesity, high cholesterol, and high blood pressure. Reducing these risk factors through lifestyle changes such as an active lifestyle and a heart-healthy diet can significantly reduce the risk of developing heart disease.

Dr. Alexandra Kharazi, cardiothoracic surgeon

Here’s how to do them:

1. Stand with your feet together and your hands by your sides.
2. Jump your feet out to the sides while raising your arms above your head.
3. Quickly return your feet to the starting position while lowering your arms back down.
4. Repeat for 30 seconds.

Tips

• Keep your knees slightly bent to reduce impact on your joints.
• Try to land softly on the balls of your feet.
• If you’re new to Jumping Jacks, start with a slower pace and gradually increase your speed as you get more comfortable.

Modifications

• If you have mobility issues or find it hard to jump, try stepping out to the sides instead of jumping.
• If you’re feeling more energetic, add an extra jump or two between each rep!

Exercise 2: Burpees (30 seconds)

Burpees are a full-body exercise that combines strength training and cardio. Here’s how to do them:

1. Start in a standing position.
2. Drop down into a squat position and place your hands on the ground.
3. From the squat position, kick your feet back into a plank position.
4. Do a push-up.
5. Quickly return your feet to the squat position.
6. Stand up from the squat position.
7. Repeat for 30 seconds.

Tips

• Try to land softly on the balls of your feet when you kick back into the plank position.
• Keep your core engaged throughout the exercise.
• If you’re new to Burpees, start with a slower pace and gradually increase your speed as you get more comfortable.

Modifications

• If you find it hard to do a full Burpee, try stepping back into the plank position instead of jumping.
• If you’re feeling more energetic, add a jump at the end of the Burpee, jumping up from the squat position.

Exercise 3: Mountain Climbers (30 seconds)

Including morning exercises to lose weight in your daily routine can help boost your metabolism and energy levels.

Mountain Climbers are an effective exercise for burning calories and improving cardiovascular health. Here’s how to do them:

1. Start in a plank position with your hands shoulder-width apart and your feet hip-width apart.
2. Bring one knee up towards your chest, then quickly switch to the other knee.
3. Continue alternating legs for 30 seconds.

Remember to incorporate exercises like Mountain Climbers into your morning routine to help with weight loss and overall fitness.

Exercise 4: Squatting

Instructions

1. Stand with your feet shoulder-width apart, toes facing forward or slightly outward.
2. Keep your back straight, engage your core, and relax your shoulders.
3. Slowly lower your body down by bending your knees, keeping your weight in your heels.
4. Lower down until your thighs are parallel to the ground, or as far as you comfortably can.
5. Pause for a moment, then push back up to standing.
6. Repeat for 30 seconds to 1 minute.

Precautions/Modifications

• Keep your knees behind your toes, not extending past them.
• If you have knee issues, try a half squat or a chair squat.
• Keep your back straight and engage your core to avoid straining your lower back.

Remember to listen to your body and adjust as needed. These morning exercises to lose weight are great for strengthening your legs and glutes, and can be modified to suit your fitness level.

Exercise 5: Lunging

Lunges are a great exercise for strengthening your legs, glutes, and hips, and can help improve balance and coordination.

Instructions

1. Stand with your feet together, take a big step forward with one foot.
2. Lower your body down until your back knee almost touches the ground, keeping your front thigh parallel to the ground.
3. Keep your front knee behind your toes, and your back straight.
4. Push back up to standing, and repeat with the other leg.
5. Alternate legs for 30 seconds to 1 minute, aiming for 10-15 reps per leg.

Tips

• Keep your core engaged and your back straight throughout the exercise.
• Take a big enough step forward to allow for a deep lunge, but not so big that you lose balance.
• Lower down slowly and control the movement as you push back up.
• Try to keep your front knee at a 90-degree angle, with your thigh parallel to the ground.

Precautions/Modifications

• If you have knee issues, try a half lunge or a stationary lunge.
• If you’re new to lunges, start with a smaller step forward and gradually increase the distance as you build strength and confidence.
• Keep your back straight and engage your core to avoid straining your lower back.

Remember to listen to your body and adjust as needed.

Exercise 6: Yoga

Yoga is a physical, mental, and spiritual practice that originated in India over 5,000 years ago.

It involves various poses (asanas), breathing techniques (pranayama), and meditation to promote relaxation, flexibility, strength, and overall well-being.

Benefits

• Reduces stress and anxiety
• Improves flexibility and balance
• Strengthens muscles and bones
• Enhances cardiovascular health
• Supports weight management
• Promotes better sleep
• Increases focus and concentration

Types of Yoga

• Hatha Yoga (traditional and classical)
• Vinyasa Yoga (flow and movement)
• Ashtanga Yoga (fast-paced and physically demanding)
• Iyengar Yoga (focus on alignment and props)
• Kundalini Yoga (emphasis on energy and spirituality)
• Restorative Yoga (relaxation and rejuvenation)
• Yin Yoga (slow-paced and meditative)

How to Practice Yoga

Here’s a brief guide on how to practice yoga:

• Find a quiet and comfortable space: Identify a quiet, peaceful spot with a non-slippery floor, free from distractions.

• Choose a yoga style: Select a yoga style that suits your goals, fitness level, and preferences (e.g., Hatha, Vinyasa, Yin, Restorative).

• Gather props (optional): Use blocks, straps, blankets, or bolsters to support your body and maintain proper alignment.

• Start with breathing and relaxation

Sit comfortably with eyes closed and focus on your breath. Take slow, deep inhales and exhales, feeling your body relax.

• Warm-up and sun salutations

Begin with gentle movements to warm up your muscles. Perform sun salutations (Surya Namaskar) to connect movement with breath.

• Practice yoga poses (asanas)

Move through various poses, holding each for a few breaths. Focus on proper alignment, engagement, and relaxation.

• Include balancing and core poses

Incorporate balancing poses to improve focus and stability. Engage your core muscles to support your body.

• End with relaxation and meditation

Lie down or sit comfortably, eyes closed. Focus on your breath, a mantra, or simply observe your thoughts.

• Namaste and final relaxation

End your practice with a bow, acknowledging the divine within. Take a few deep breaths, feeling calm and refreshed.

Remember, yoga is a journey, and it’s essential to listen to your body, modify when needed, and practice with awareness and kindness.

Yoga and Weight Loss

Yes, yoga can be a great morning exercise to help with weight loss! While yoga alone may not lead to significant weight loss, it can be a valuable addition to a comprehensive weight loss plan. Here’s why:

• Boosts metabolism: Yoga can help increase your metabolism, which can help your body burn more calories throughout the day.

• Builds muscle: Yoga can help build muscle mass, which can further enhance metabolism and burn more calories at rest.

• Improves flexibility and balance: Yoga can improve flexibility and balance, making it easier to engage in other physical activities and exercises.

• Reduces stress: Yoga is known for its stress-reducing effects, and chronic stress can lead to overeating and weight gain.

• Increases mindfulness: Yoga promotes mindfulness, which can help you become more aware of your eating habits and make healthier choices.

To maximize weight loss with yoga, consider the following:

• Choose a dynamic yoga style: Opt for a more energetic and dynamic yoga style like Vinyasa, Ashtanga, or Power Yoga.

• Combine with other exercises: Incorporate yoga into a comprehensive exercise routine that includes cardio, strength training, and high-intensity interval training (HIIT).

• Focus on proper nutrition: Combine yoga with a balanced diet and healthy eating habits to support weight loss.

• Practice regularly: Aim to practice yoga at least 3-4 times a week, and ideally every morning to set a positive tone for the day.

Remember, yoga is just one part of a larger weight loss journey. Be patient, stay consistent, and combine yoga with other healthy habits for sustainable weight loss.

Exercise 7: Plank

Planks are an excellent exercise for building strength and stability! Here’s a brief guide on how to do a plank:

• Start in a push-up position: Place your hands shoulder-width apart, with your arms straight and your hands directly under your shoulders.

• Engage your core: Draw your belly button towards your spine and maintain a tight midsection.

• Straighten your body: Keep your body in a straight line from head to heels, with your shoulders down and away from your ears.

• Hold the position: Hold the plank for 30-60 seconds, breathing naturally and maintaining a stable position.

• Release and rest: Release the plank and rest for 30 seconds before repeating.

Tips and Variations

• Keep your shoulders down and away from your ears.
• Engage your glutes to help maintain a straight line.
• Avoid letting your hips sag or your back arch.
• Try a modified plank on your knees if you’re new to planks or have wrist issues.
• Increase the challenge by lifting one leg or arm off the ground and holding for a few seconds.
• Try a side plank by rotating your body and supporting yourself on one arm and one leg.

Benefits

• Strengthens core muscles (abs, obliques, and lower back).
• Improves posture and reduces back pain.
• Increases stability and balance.
• Engages multiple muscle groups (arms, legs, and glutes).

Remember to listen to your body and adjust as needed. Start with shorter holds and gradually increase the duration as you build strength and endurance. Happy planking!

Cool-Down (5 minutes)

Cooling down after exercise is just as important as warming up. It helps your body transition from an active state to a resting state, reducing muscle soreness and improving flexibility.

To understand why cooling down after exercise is important, we must first understand what happens during exercise. During exercise, we subject the body to stress, which can affect both the muscular, connective tissues, neurological tissues, and bone

Uzo Ehiogu, a Specialist Musculoskeletal Physiotherapist (MSK Rehabilitation) at the Royal Orthopedic Hospital Birmingham, UK.

A proper cool-down can also help:

• Gradually bring your heart rate and breathing back to normal
• Prevent dizziness and lightheadedness
• Reduce muscle spasms and cramping
• Improve circulation and reduce muscle soreness

Try these 2-3 cool-down exercises:

• Neck Stretch: Slowly tilt your head to the side, bringing your ear towards your shoulder. Hold for 30 seconds and repeat on the other side.

• Quad Stretch: Stand with one hand against a wall for balance and lift one leg behind you, keeping your knee straight. Hold for 30 seconds and repeat on the other side.

• Chest Stretch: Stand in a doorway with your hands on the doorframe at shoulder height. Lean forward, stretching your chest and shoulders. Hold for 30 seconds.

Conclusion

Congratulations on completing your morning exercise routine! Remember, consistency is key, so try to make these exercises a part of your daily routine.

Morning exercises to lose weight have numerous benefits for weight loss, including:

• Boosting metabolism and energy
• Improving mental clarity and focus
• Increasing motivation and discipline
• Enhancing overall physical and mental well-being

Feel free to share this article to your friends if you enjoy reading it.

By incorporating these exercises into your daily routine, you’ll be on your way to a healthier, happier you! So, get moving, and make the most of your morning!

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About the Author

Jonathan Okah is a versatile professional with a passion for teaching, writing, and adventure. Learn more about the author.