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The Best Morning Workout Routine To Help Boost Your Metabolism

by Lisa Payne, CPT, Jordan Smith, NASM-CPT - February 28, 2022

If hitting the snooze button translated into logged miles, our cardio routine could be done before we even got out of bed. Unfortunately, the only thing hitting the snooze button will do is delay getting a good morning workout in.

Working out in the morning can be a great way to start your day strong. One reason: your cortisol (the stress hormone that keeps you alert) levels typically are higher in the morning. And, one study found that morning exercise can help improve your decision-making throughout the day. 

As it still gets dark relatively early in the evenings, a morning workout can help you take advantage of maximum daylight. And, once you’ve established a morning routine, you’ll be ready to beat the afternoon heat in the summer. 

The best part? You don’t need much to get started except the right attitude (we know, those extra five minutes of sleep are tempting) and a plan. So, we tapped a trainer to remove the guesswork and create the workout plan for you.

Start this quick good morning workout routine bright and early tomorrow. (And remember to stay hydrated** with Vital Proteins Hydration** + Collagen and Vital Proteins Collagen Water™!)

morning workout

Is it good to work out in the morning?

Thankfully, a quick morning workout routine can work just as fast at boosting your energy as a cup of java or matcha latte. But if you're still siding with sleep over sweat, get up and on your gym shoes anyway. So even if it’s tempting to stay under the covers, no, it’s not going to start your day off on a bad foot to work out in the morning.

Additionally week’s end, even if all you do it a daily 10-minute walk those extra steps will add up to 50 minutes of exercise, put a pep in your step and may even inspire you to become a morning person. (We can’t promise anything, but hey, a morning workout might help!)

Are 10-minute morning workouts effective?

Getting in an early a.m. workout can help you start your day with a sense of accomplishment. Not only that, but the U.S. Department of Health and Human Services recommends 150 minutes per week of moderate aerobic activity (including two days per week of strength exercises). Previously, it was recommended that to get maximum benefits, exercise should be completed in at least 10-minute bouts but that has been removed in the guidelines.

All that to say that yes, a 10-minute morning workout is effective. (Check out Lively’s guide to 10-minute workouts.) And, even if you did hit snooze just once and don’t have time for a full 10-minute HIIT routine, you can still squeeze in a 7-minute workout that does your body good. 

What Exercises Should I Do in the morning?

Alright you’re out of bed. But now that you're dressed for a workout, you might still be a bit groggy. That's why it’s important to know what you’re going to do ahead of time. Depending on how often you plan to work out during the week, a full-body HIIT workout will give you the best bang for your buck. 

And we're here to help you start your workout strong with a plan. We took the guesswork out of it. Try this morning workout below.

Lively Tip: Screenshot or print this workout for easy access. 

How to do it:Perform each move for the recommended number of reps. Complete the circuit 3–5 times. 

morning workout

 

High Knees

Stand with your feet hip-width apart. Drive left knee toward chest, followed by right knee, that’s one rep. Continue the movement, alternating legs at a jog pace. Complete 30 reps.

Mountain Climber with Push-Up

Start high plank with your hand underneath shoulders. Drive your right knee toward right elbow, then left knee to left elbow. Then, complete one push-up. Repeat 15 times.


Jump Rope

Hold one end of your jump rope in each hand. Swing the rope overhead, then jump off the ground and over the rope so that you can continue the circular motion.

If you don’t have a jump rope, you can do an air jump rope. Bring both feet together and take your hands out as if you were holding an actual jump rope.

For an added challenge, jump side to side like you were in a slalom ski race. Jump for 60 seconds.


Squat

Stand with feet hips-width apart, holding one dumbbell in each hand. Rest one dumbbell on each shoulder. Initiate the movement by sending the hips back as if you’re sitting back into a chair. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to starting position. Complete 15 reps.


Lunge 

Start standing with feet hip-width apart. Extend left foot behind you into a reverse lunge, pause the return to starting position. That's one rep. Complete 15 reps per side.


Plank Reach

Start in a high plank position. Brace your core and keep back flat, alternate raising your right and left hand out in front of you, like Superman. Complete 15 reps per side.


Dead Bug

Lie faceup with knees and elbows bent, feet flexed. Engage core to crunch up and draw elbows to touch knees. Hold there, then extend your right arm out behind you and lower right leg until it is a few inches off the ground. Return to starting position. Repeat on the other side, left arm and left leg. Continue to alternate. Complete 16 reps.


To make the most of a quick good morning workout routine, you can also add in exercises that target your whole body

Vital Note: This article has been made available for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Your licensed healthcare professional can best provide you with the diagnosis and treatment of any medical condition and assist you as well in deciding whether a dietary supplement will be a helpful addition to your regimen.

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