If so, we feel you.
According to a2020 RestoreZ surveyof 2,000 Americans, 65% report rarely feeling well-rested or energized when waking up.
Ever wondered how some people seamlessly maintain their fitness, manage their weight, andstay energized throughout the day?
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It all begins in the morning.
“How you start your day can greatly impact your overall fat-burning,” says MacPherson.
And next up, check out these10 Quick HIIT Exercises To Fuel You With All-Day Energy.
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Stress-Reducing Walking
There’s something therapeutic about an early morning walk that can significantly impact your day.
“Incline walkingburns more calories without needing to run.
This makes it ideal for anyone who dislikes running or has joint issues.
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Sprints
If you’re feeling a burst of morning energy, sprints are the way to go.
This high-intensity exercise gets your heart racing and fires up your metabolism.
Just a few sprints can leave you feeling energized and ready to tackle the day.
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“Strength traininghelps you maintain metabolically active muscle and keeps you burning calories during a diet.
You canlose up to 1.4 percent of body fatfrom strength training alone,” explains MacPherson.
Keep your back straight at the bottom of the squat.
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Press through your feet, and come back up to the starting position.
Aim for four sets of 10 to 12 reps with one-minute rest between.
Place a kettlebell on the ground between your legs.
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Hinge your hips back, and bend your knees to reach down and grab the kettlebell with both hands.
Do three rounds of this with 90 seconds of rest between.
Stretching
A good morning stretch helpsimprove flexibility, release muscle tension, and get your blood flowing.
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These benefits prime your body for an active day.
“Stretching helps reduce stress hormonesthat can increase belly fat.
Chronically elevated stress hormones can harm your health, recovery process, sleep, and mood.
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If you’re stressed about the upcoming day, stretching in the morning can help combat this.”
Doing them while walking adds a dynamic element to your morning routine and can boost your metabolism.
To start, either hold dumbbells in each hand or use just your body weight.
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Then, push through your right foot to come back up.
Alternate legs as you lunge, moving forward.
Aim for 10 to 15 lunges per leg for four sets.
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Rest one minute between sets.
It’ll keep things fresh and exciting, ensuring you’re ready for the day ahead.
“A great way to burn fat and improve your overall fitness is by performing a 20-minute conditioning circuit.
This circuit should include one upper-body, one lower-body, one core exercise, and a high-intensity cardio interval.
Circuits like this are effective for burning calories and losing fat in the long term,” says MacPherson.
