Health And Fitness

9 Benefits Of Morning Exercise Before Breakfast (With Workout Routine)

benefits of morning exercise before breakfast

Health benefits of morning exercise on an empty stomach

Exercising in the morning have many health benefits. Regular morning exercise keeps you healthy and away from diseases.

But is there any good reason to exercise before breakfast?

Well, in this post I’ll tell you in details about all the health benefits of morning exercise before breakfast.

Keep reading.

9 Benefits of Morning Exercise Before Breakfast

morning workout preparation

1. Morning exercise in empty stomach burns fat faster

In the morning our body doesn’t have much sugar, so when we perform an exercise in the morning before breakfast it uses a portion of our stored body fat. Therefore it’s a fast and effective way to burn fat.

If your goal is to lose weight and feel good throughout the day then – morning workout is for you.

By doing some specific exercise in the morning like cardio or aerobic exercises you can experience a better and fast fat burning process.

2. Exercising in the morning raises your metabolism + you get the advantage of the ‘after-burn’

During a morning workout, your body metabolism increases and it remains high for some period of time after the exercise. High metabolism rate helps your body to burn more calories than usual. That’s why experts recommend exercising in the morning if someone wants to lose their weight.

You can only have this process if you perform the workout in the morning or workout after fasting for five to seven hours.

Depending on what you want from your workout you need to set some smart fitness goals. So that you know exactly how you want to train your muscles.

3. A fresh start of the day

benefits of morning exercise before breakfast
Benefits of morning exercise before breakfast

In the morning we wake up with less tension and stress. When you work out early in the morning generally you have a high focus on your activities and thus it becomes much more effective.

By stimulating your body completely, you get relaxed and your mood remains cool for the whole day.

Also completing a morning workout gives you a feeling of accomplishment and its good for your mental health.

4. A morning exercise before breakfast will keep you Active All day Long

One of the main benefits of morning exercise is you’ll be more active all day long.

A good morning exercise burns your unused calories and helps your body to perform its normal activities. It enables good blood flow and this will help you to stay active for more hours.

If you are trying to increase your productivity then exercising in the morning is a must for you.

Is it ok to do push-ups before breakfast?

First of all push up is a great exercise because it utilizes your body weight plus activates many muscles of your body at once. Especially upper body muscles.

Yes, you can do push-ups before breakfast. But also consider this. In the morning all muscles are not activated properly. When you warm-up or stretch they get activated. If you want to do push-ups in the morning warm-up your body for two minutes and stretch a little bit. Now go to push-up position and do 3 to 6 pushups. ( you can touch your chest on the floor and wait for two seconds and complete the set) . It will activate all your muscles. Wait for 30 seconds to a minute and now do push-ups until failure.

Following this method, you will be able to do more pushups in the morning than before.
Today I’m updating this post ( 31. 07. 2018 ) and this morning I did same and completed 30 ( and half ) pushups by following the same method with proper form.

Suggested reading: Benefits of doing push up in the morning

5. Protects You from Diabetic

Living a sedentary lifestyle or doing less physical work increases the chances of having diabetic. Exercising in the morning helps to manage your glucose level throughout the day.

Here’s what CAD recommends ‘150 minutes a week of moderate to vigorous exercise.” source – Diabetes.ca

Also, anaerobic exercises should be included in the workout routine to keep your muscle mass even after 45.

Read: 12 health benefits of hiking

6. You will be Hungry for breakfast after completing your morning workout

morning exercise before breakfast
A Morning Exercise will make you hungry for the breakfast

Most of the people eat a low amount of food for breakfast. Sometimes we ignore it and many time we supplement it with a protein bar.

A good breakfast is so much important to maintain good health and it supplies the energy that you need during a day.

By working out before breakfast you will be damn hungry to eat your breakfast and you will never miss it again.

Read: how to prepare for a morning workout

7. It will take less time to fall asleep & You’ll have better sleep at night

An early morning workout gives you a fresh start for the day. You will be ahead of the time. After completing your workout and a nice breakfast you will feel active and in a better mood.

This will help you to finish your work faster. So at evening, you can chill with your family and at night you will enjoy a good sleep.

8. Good for your overall health

Waking up early in the morning and working out can be helpful for your overall health.

By doing daily morning exercise before breakfast – you will develop better self-discipline. Also, working out every morning will improve your immunity system and make you stronger.

Although, you can do your morning workout indoor. But you can get more benefits when you practice it outdoor. Read this article if you want to know about all the benefits of spending time outdoors

9. Exercise before breakfast can help you to Lower Your Blood Pressure

It’s a fact that most heart attack happens in the early hours of the morning.

Scientific study on a group of participants found that a simple 30 minutes of running in the morning reduced their blood pressure by 10 per cent.

Best practices and Tips for Morning Exercise before breakfast

fitness activities

Before you start working out in the morning, consider these things:

  • Always try to have at least six to seven hours of sleep. You can only wake up early and get enough time to exercise if you sleep early.
  • Prepare your breakfast before you go to your bed or make sure you can have it easily within 30 to 45 minutes after workout.
  • Start slow, don’t overdo things. Give your body enough time to adapt to your morning routine.
  • When you are just starting working out, don’t expect too much to happen overnight.
  • Experiment with different exercises and the time period and then choose what works best for you.

Exercises you can do in your morning workout

You can try many exercises in the morning. If you don’t do weight training then you can do running, jogging, stretching, bodyweight squats, jumping jacks, yoga and many more, see this post to get an idea about a morning workout routine.

Just try to complete your morning workout within 20 minutes.

Also on different days focus on different exercises.

Example – Monday you can warm-up and stretch for 5 minutes, do other bodyweight exercises for 5 to 7 minutes and run for 8 to 12 minutes. On the other day – warm-up and stretching for 5 minutes, do bodyweight exercise for 10 minutes and run for 5 minutes.

Adjust it according to your fitness goals.

How long your morning workout should be

I am a good listener. I heard many conversations where a person (name y) have a full-time job. He leaves for his office at 8.40 am to reach there on time. He is not obese but has – high body fat percentage.

It’s obvious that working out can help him to be fit and healthy.

But he doesn’t exercise because he can’t manage time for it.

Working out in the morning is a very good option for someone who has a full-time job.

By the way, your morning workout doesn’t have to be, long.

15 to 25 minutes of good workout will give you amazing results. You can see those changes in your body within a week or two.

If you focus on making simple healthy lifestyle changes then it will become much easier for you to wake up before 7 am or at 7.30 am.

The point is to complete a workout you only need 20 minutes. And you can manage that much time easily in the morning.

Let’s say you wake up at 7.30 am. You can start your morning workout at 7.45 am. You will complete your workout within 8.05 – 8.10 am.

If you leave for office at 9 am, you have 50 minutes to bath and change, eat your breakfast…

But what if I have to leave for my office at 8 am.

In that case, you have to go to sleep one hour early. Wake up at 6 am or 6.30 and you can easily complete your 20 minutes morning workout.

Some Q&A

Should I exercise before breakfast?


There are many advantages to exercising before breakfast. According to your personal preference you can choose when to exercise. Exercising before breakfast is a great way to boost your metabolism. It can also help you with weight loss and keep you active for the day.

But you should only go for exercising in an empty stomach if your body permits it. If you have any type of health problemes then it will be better if you discuss it with your physician.

What if I workout in the evening. Should I exercise in the morning then?

If you are going to the gym in the evening you can also exercise in the morning. But you should exercise for 5-7 minutes of freehand exercise and stretch.

How much you should exercise in the morning also depends on the type of exercise routine you are following in the gym.

Many people like to workout 30-45 minutes in the gym 4-5 days every week. Some of them like to do cardio in the morning (2-3 days.) You can do the same. There are many health benefits of running. So, even if you are going to the gym; you might want to run before breakfast 2-3 days every week.

Advice for beginners

If you want to get fit and feel positive then definitely you can exercise before breakfast.

Depending on your physical strength choose your workout time and exercises. If you have low strength then when you are starting your morning workout in the empty stomach – try to complete within 12 to16 minutes. And take rest in between if you need. Do this for some week and it will improve your physical strength then you can further extend your workout time. Bodyweight exercises and stretching is good to start with. Also, you can jog or run for 5 to 8 minutes.

Moderate to advance

For most of the people, 20 minutes of a morning workout is enough. Someday it can be a little longer or shorter.

My quick morning exercise routine

I start my morning workout with stretching. I do it for 1 to 3 minutes. ( keep it simple )

My exercises go like this…

  • First I start it with neck rotation, ( clockwise and anticlockwise), then I move my neck up and down, right and left a couple of times. It will help you to avoid sleepiness.
  • After that, I do shoulder rotation (  place your both palms on your shoulder facing downward and start rotating forward for 10 – 15 times then rotate backwards and repeat one-two times.
  • When you finished your shoulder rotation then move to arm rotation.
  • Now do side bends from your hip. Left and right 10 – 15 times, forward-backward 5 – 10 times.

Remember when you start loving your morning workout and do it daily you will be surprised to see all the good changes in your body.

Let’s move on to the next exercise.

  • Hip rotation for 25 seconds.
  • Now its time to focus on lower parts of your body.
  • Perform bodyweight lunge and squat 10 -15 times. Jump squat 4 – 7 times.
  • Last exercises of this short morning workout comprise of planks and pushups.

I love doing pushups because at a time it engages many muscle groups. If you are just starting and can’t do a normal pushup then in pushup position place your knees on the ground for some extra support.

Gradually you will see the improvement in your body stamina. Just make sure you try to do it daily and try some couple of times before you think of giving up.

Check out this morning workout routine to have your own routine.

Some of the benefits of exercising in the morning I noticed personally

  • It helped me to be productive during the day.
  • I don’t feel sleepy during the day.
  • It boosts my confidence and helps in maintaining good body posture.
  • Easy to maintain the rest of my day
  • Improved my stamina and toned my muscles.
  • Good sleep at night

Now you know all the health benefits of exercising in the morning before breakfast. Comment below if you are going to start working out in the morning.

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About the author

Md Mamoon Moulavi

Blogger, writer and founder of the MateyLifestyle platform. Passionate about fitness and in sharing practical information related to lifestyle and wellness that you can use to make your life better.

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