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5 Morning Workouts to Speed Up Weight Loss and Boost Metabolism

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Weight loss is a journey that takes time and effort, but adding specific morning workouts to your routine can help speed up the process. A recent study found that morning exercise led to greater weight loss compared to evening exercise. The good news is, you don't need fancy equipment or complicated routines. In this article, we've gathered the five best morning workouts recommended by a certified personal trainer to kickstart your metabolism and accelerate weight loss.

1. Squat to Overhead Press

This compound movement engages multiple muscle groups and provides a full-body workout. Start by holding a dumbbell in each hand at shoulder height, feet shoulder-width apart. Lower into a squat position, then explode upward, pushing the dumbbells overhead. Aim for three to four sets of 20 reps.

2. Burpee with Lateral Jump

This variation of the classic burpee adds an extra challenge. Start by standing with dumbbells on either side of you. Drop into a squat position, place your hands on the dumbbells, jump your feet back into a plank, perform a pushup, and jump your feet back toward your hands. From a crouched position, explode into a lateral jump over the dumbbells. Aim for three to four sets of 15 reps.

3. Weighted Sit-Ups

Secure your feet, lie on your back with an ab mat beneath your lower back, and engage your core. Lift your torso toward your thighs, keeping a straight back, then lower down with control. Aim for four sets of 20 reps.

4. Pull-Ups

If unassisted pull-ups are challenging, use a resistance band or machine for assistance. Hang onto a pull-up bar with your palms facing away, then use your upper-body strength to pull yourself up until your chin clears the bar. Perform six rounds of as many reps as possible.

5. Jumping Rope

Jumping rope is a fantastic cardiovascular exercise that also enhances coordination and endurance. For double-unders, swing the rope and jump higher than usual, passing it under your feet twice in one jump. For single-unders, maintain a steady rhythm with one rope rotation per jump. Complete either five sets of 50 double-unders or 100 single-unders.


These morning workouts are designed to energize your day, boost your metabolism, and help you achieve your weight loss goals. Incorporate them into your routine and watch the pounds melt away. Remember, consistency is key, so stick with it and enjoy the benefits of a healthier, fitter you!

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