Starting your day with a healthy dose of exercise does wonders for your mind, body and soul. It helps rev up your metabolism, melt away calories, and set you up for healthy habits the rest of the day. If you want to improve your morning workout routine, we have five great low-impact morning exercises to lose weight and help you slim down.
On the one hand, choosing a low-impact cardio workout at the start of the day will increase your heart rate, boost your metabolism, and get you sweating in the best way possible. On the other hand, “low-impact, strength-based exercises will also increase your heart rate,” says April Gatlinsenior master coach for STRIDE Fitness. “You may not sweat as much as you do during cardio, but strength exercises help build lean muscle mass, which can improve your metabolism and promote weight loss. [Combining] Cardio and strength training exercises in the morning are the best way to promote fat burning at the start of the day and achieve that “afterburn” effect.
Let’s explore what experts have to say about the best low-impact morning exercises for weight loss.
The exercises
Walk

Walking is an excellent low-impact physical activity, to practice first thing in the morning if you want to lose weight.
“Just put on your shoes and place one foot in front of the other,” advises Gatlin. “Adding a few hills on the treadmill or outside can also increase your burn. Between 15 and 30 minutes (or more) can increase your heart rate and boost your energy for the day.”
Indoor cycling


Another productive way to get your cardio in? Indoor cycling!
“Indoor cycling is one of the most effective low-impact exercises to do for weight loss, especially in the morning, to kick-start your metabolism,” says Emma Belluomo, AISS CPT and instructor for Cycle bar. “I would recommend between 30 and 45 minutes to get your heart rate up, get a good sweat in, and support your weight loss goals.”
Belluomo also suggests incorporating interval work by increasing speed or resistance. This will increase your heart rate and keep the ride enjoyable.
Rod


If you’ve never tried Barre before, prepare to be addicted. If you’re looking for a fun, low-impact way to achieve your weight loss goals, do a 30-60 minute Barre workout in the morning.
“Barre uniquely blends movements inspired by ballet, yoga, and Pilates for a high-intensity, yet low-impact workout,” explains Michelle Dittovice president of training and technology for Pure Bar. “In addition to managing weight, Barre strengthens muscles and improves flexibility, increases endurance, increases range of motion, and improves balance and posture.”
Dynamic strength exercises


Performing a circuit of a few dynamic strength exercises can boost your metabolism while sculpting lean muscle mass, both of which promote weight loss.
Steve Stonehouse, NASM-CPT and director of education for Body workoutsuggests including exercises like the squat for the overhead press, push-ups for the renegade row, and the deadlift for the upright row in your morning fitness routine.
“[These] The exercises work many important muscles and are a full-body workout,” Stonehouse tells us.
Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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