Woman high knees, morning workouts for belly fat loss
If you are similar to myself and many of my clients who aspire to reduce belly fat, you may have intentions to engage in a workout on a particular day. You have meticulously planned a routine that targets belly fat, scheduled your day accordingly, and are prepared to commence. However, by midday, your plans may have been disrupted by meetings, familial obligations, unforeseen errands, or other factors that impede your ability to exercise as intended. This is a common occurrence, and we understand the frustration. If this resonates with you, it may be time to consider morning workouts as the optimal solution for belly fat loss.
Engaging in exercise first thing in the morning offers numerous benefits over postponing it until the evening. These benefits include feeling invigorated, a sense of accomplishment early in the day, and establishing a foundation for a healthy lifestyle. However, the most significant advantage of morning workouts is that once completed, nothing else in your day can interfere with your workout. Regardless of what may arise, you have already put in the effort, and your body's fat-burning mechanism has been activated.
Workout 1: Core Kickoff
1. Bicycle Crunches (3 sets of 15 reps per side)
Woman doing bicycle crunches
Bicycle crunches offer a highly effective means of engaging both the rectus abdominis and the oblique’s concurrently. The rotational movement involved in this exercise provides a comprehensive workout for the core muscles.
To execute bicycle crunches, assume a supine position with your hands positioned behind your head and your legs elevated above the ground. Proceed to flex your right elbow towards your left knee while simultaneously extending your right leg outward. Swiftly transition to the opposite side, directing your left elbow towards your right knee. Maintain this alternating pedaling motion, continuing until the desired number of repetitions has been achieved.
2. Planks (3 sets of 20 seconds) planks
The act of holding a plank is regarded as an isometric exercise that effectively enhances the overall strength of the core muscles, encompassing the rectus abdominis, oblique’s, and lower back muscles.
To execute a plank, commence by assuming a forearm position with the elbows positioned directly beneath the shoulders. Activate the core muscles, ensuring a consistent alignment from the head to the heels. Maintain proper alignment of the hips, avoiding any sagging or excessive elevation. Maintain a steady and controlled breathing pattern throughout the duration of the exercise. Repeat this sequence for the desired duration as per the set objective.
3. Russian Twists (3 sets of 20 reps)
Illustration of how to do the Russian twist core-strengthening exercise
This exercise is highly efficient in targeting the oblique muscles, resulting in a sculpted and defined appearance of the abdominal sides.
To execute Russian twists, assume a seated position on the floor, leaning back slightly, with your knees bent and feet firmly planted on the ground. Keep your hands clasped together in front of your body. Proceed to rotate your torso towards the right, reaching down to touch the ground beside you. Return to the center position and then rotate towards the left side. Repeat this sequence for the desired number of repetitions.
Workout 2: Fat-Burning Fusion
1. Jump Squats (3 sets of 12 reps) jump squats
Jump squats are a type of plyometric exercise that elevates the heart rate while simultaneously targeting the quadriceps, hamstrings, and gluteal muscles. Additionally, the explosive nature of this exercise engages the core muscles, promoting stability.
To execute jump squats, begin by assuming a squatting position with your feet positioned shoulder-width apart. Activate your core muscles and propel yourself upward by pushing through the entirety of your foot. Upon landing, absorb the impact by returning to the squatting position in a gentle manner. Without delay, repeat this sequence for the desired number of repetitions.
2. Pushups (3 sets of 10 reps) pushups
Pushups not only target the pectoral muscles, deltoids, and triceps, but also necessitate the engagement of the core for stabilization.
To execute pushups, assume a plank position with your hands positioned beneath your shoulders. Activate your core muscles and uphold a straight alignment from your head to your heels. Gradually lower your body by flexing your elbows until your chest is approximately one inch from the ground. Employ equal pressure through both hands to return to the initial position. Repeat for the desired number of repetitions.
3. Burpees (3 sets of 8 reps) burpees
Burpees are a comprehensive physical activity that increases the heart rate, thereby facilitating the process of fat burning. This exercise targets the chest, legs, and core muscles.
To execute burpees, commence in a standing position. Proceed to lower yourself into a squat position and place your hands on the ground. Subsequently, extend your feet backwards into a plank position. Proceed to jump your feet back towards your hands and then propel yourself upwards into the air. Repeat this sequence for the desired number of repetitions.
Workout 3: Strength Surge
1. Barbell Back Squats (3 sets of 12 reps)
Illustration of barbell back squat
Barbell back squats are a compound exercise that effectively engages the quadriceps, hamstrings, glutes, and core musculature. The incorporation of additional weight during this exercise results in an increased calorie burn.
To execute barbell back squats, one must first position the barbell at shoulder level on a squat rack. If available, it is recommended to set the safety pins just above waist level. Next, step under the bar and place it on the upper back, lifting it off the rack. Adopt a stance with feet shoulder-width apart and proceed to descend into a squat, ensuring that the full foot is engaged in the movement. Return to the starting position and repeat for the desired number of repetitions.
2. Lunges (3 sets of 10 reps each leg) front lunge exercise
Lunges effectively target the quadriceps, hamstrings, and gluteal muscles. Additionally, they necessitate the engagement of core muscles due to the requirement of balance.
To execute a lunge, commence in an upright stance with your feet positioned at a distance equivalent to the width of your hips. Proceed by taking a step forward with your right leg and descending into a lunge position. As you lower your left knee, it is advisable to slightly rotate your left foot inward to optimize biomechanical alignment. Subsequently, exert force through the entirety of your right leg to return to the initial standing position. Repeat the aforementioned sequence with your left leg. Continue this process until the desired number of repetitions has been achieved.
3. Dumbbell Rows (3 sets of 12 reps per side)
Illustration of man doing dumbbell row
Dumbbell rows are an exercise that specifically targets the latissimus Doris, rhomboids, and biceps muscles. Additionally, they require engagement of the core muscles for stability. To properly execute this exercise, imagine the action of crushing a piece of fruit in your armpit as you retract your shoulder blades.
To perform dumbbell rows, assume a stance with your feet positioned hip-width apart. Hold a dumbbell in your right hand. Bend at the hips and place your left hand on a bench or table to provide support. Pull the dumbbell up towards your hip, ensuring that your elbow remains close to your body and that you squeeze the targeted muscles at the top of the movement. Lower the dumbbell back down without fully extending your arm. Repeat this sequence for the desired number of repetitions, then switch sides.
Workout 4: High-Intensity Interval Blast
1. Jumping Jacks (3 sets of 30 seconds)
How to do jumping jacks demonstration
Jumping jacks are a comprehensive cardiovascular exercise that effectively increases the heart rate, thereby facilitating the process of fat burning throughout the entirety of the day.
To execute jumping jacks, commence in an upright stance with your feet in close proximity to one another and your hands positioned alongside your body. Proceed to swiftly extend your feet outwards to the sides, while simultaneously elevating your arms above your head. Promptly return to the initial position by jumping back and lowering your arms to your sides. Maintain a continuous and rapid rhythmic movement. Repeat this sequence for the designated duration.
2. High Knees (3 sets of 30 seconds)
High knees illustration
High knees are an excellent cardiovascular exercise that effectively engages the core muscles, particularly the lower rectus abdominis.
To execute high knees, assume a standing position with your feet positioned at a hip-width distance. Rapidly bring your right knee towards your chest, followed by a swift switch to the left knee. Maintain a continuous alternation between legs while simultaneously pumping your arms in a synchronized manner. Ensure active engagement of your core muscles and maintain a brisk pace throughout the exercise. Repeat for the desired duration as per your fitness goals.
3. Skaters (3 sets of 30 seconds)
Illustration of speed skater exercise
Skaters engage the lower extremities and oblique muscles, resulting in a sculpted appearance of the lateral abdominal region, as well as a cardiovascular advantage. To execute skaters, assume a standing posture and execute a lateral jump to the right, landing on the right foot. Concurrently, swing the left foot behind the right leg and the left arm across the torso. Propel yourself off the right foot and leap to the left, interchanging the positions of the limbs. Maintain a seamless motion while alternating sides. Repeat for the designated duration.
Workout 5: Total-Body Burnout
1. Squat to Press (3 sets of 12 reps)
Illustration of squat to press
The final morning workout for reducing belly fat focuses on achieving a complete body burnout. It commences with the squat to press exercise, which involves multiple muscle groups including the legs, core, and shoulders, resulting in a comprehensive full-body workout.
To execute a squat to press, assume a stance with your feet positioned shoulder-width apart while grasping a dumbbell in each hand at shoulder level. Descend into a squat by exerting force through the entirety of your foot. Upon rising, elevate the dumbbells above your head. Upon returning to the initial position, lower the dumbbells back to shoulder level. Repeat this sequence for the desired number of repetitions.
2. Renegade Rows (3 sets of 8 reps per side)
Dumbbell renegade row
Renegade rows are a compound exercise that effectively targets the back, biceps, and core muscles, providing a comprehensive upper body workout. To execute this exercise, it is recommended to visualize crushing a piece of fruit in the armpit while rowing.
To perform renegade rows, assume a plank position while holding a dumbbell in each hand. Proceed to row the right dumbbell towards the hip while maintaining balance on the left dumbbell. It is important to avoid shrugging during the entire range of motion. Lower the dumbbell back to the ground and repeat the same movement on the left side. Continue alternating sides until the desired number of repetitions is achieved.
3. Dumbbell Cleans (3 sets of 10 reps)
Dumbbell clean
Dumbbell cleans represent a dynamic full-body exercise that effectively targets the legs, back, and shoulders, while simultaneously challenging coordination. To execute this exercise, one should assume a stance with feet positioned shoulder-width apart, grasping a dumbbell in each hand and holding them in front of the thighs. Subsequently, one should descend into a half squat and then explosively rise up, utilizing the generated momentum to elevate the dumbbells to shoulder height. Following this, one should rotate the wrists and catch the dumbbells at shoulder height in a front rack position. Finally, one should lower the dumbbells back to the starting position in a controlled manner and repeat the exercise for the desired number of repetitions.
