What Are The Real Benefits of Early Morning Workouts?

Jeff Baldelli
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The Real Benefits of Early Morning Workouts

30 minutes early morning workout can reduce the stress levels up to 68%. If you want to reduce stress, don’t bother with a 30 minutes workout. It will take too long. Better try 5-minute workouts for 30 days!

People who have a healthy workout life are much less likely to have health issues, such as high blood pressure, heart disease, etc.

If you are a morning person, you should love early morning workouts. For one, you’ll get to rise and shine early in the morning. Secondly, you’ll be fresher for your work because you’ll have a full night’s sleep. Lastly, it can be easier to make time in the morning when you’re not busy with work or children. It’s better to do something you enjoy rather than to squeeze it into a time where you’re overextended. It can be harder to focus and get the intensity you need when you’re feeling rushed and have the stress of everything you need to get done in your head.

You will be More Focused

If you wake up 10 to 12 hours after you’ve gone to bed, your brain is going to be in a very relaxed level. You will not be productive.

The first two hours of your morning are going to have the highest returns on creative output. This is a great time to be productive with things like writing that spreadsheet for work, researching that presentation you have to give, or filming an upcoming YouTube video.

You will Eat Smarter

Ayurvedic health science and training systems consistently argue the fact that eating at 8:00 p.m and 12:00 p.m is specifically unfavorable for your health. This is because the food that you eat at these times will most likely be digested late at night and early in the morning respectively. This will rob you of the necessary nutrients that will be stored in your body and will interfere with your sleep, which will result in less productivity while working.

You Will Look Younger

According to research done at Harvard University, it was discovered that people who worked out first thing in the morning were more likely to look younger. The reason for this is because your body and your cells are more responsive to the process of getting your heart rate up when you are listening to your body, and it does not have to use too much of your energy to try to regulate your body temperature. This means that over the next 168 hours your body will continue to get more efficient in its process to push the toxins and the bad energy out of your body, and your cells will automatically renew and repair itself.

Avoid the Heat

Most of us think of the summer as the perfect time for morning workouts because the weather is nice and cool. The reality is that it’s often even hotter in the summer.

According to the Environmental Protection Agency, your body loses 12% more fluid during the night than during the day. So, you sweat so much during the night that those morning workouts are going to wake you up already dehydrated.

The heat makes it tough to start exercising, and your liver can’t produce enough of a jumpstart boost in energy if you’re starting the day dehydrated.

Beginning your day with a morning workout in cold weather is going to make you feel invigorated, energized, and healthy. You’ll also be warmed up enough that you’re not tempted to skip the workout.

If you can’t start in the morning due to the heat, wait until the evening when you’re ready to go to bed. Your body temperature already falls at that time, so it won’t be so hard to get up. Alternatively, choose a time of year that has cooler nighttime temperatures so you can get outside in the early morning and enjoy a brisk workout before the sun gets to be too much.

Perform Better

Most people who workout in the morning are more energized to work out, and this is what often leads people to this early morning discipline. Even just the act of going through the motions of starting the day with a workout is often enough to get the body going.

Researchers found that this kind of energy from morning workouts can lead to more positive feelings throughout the day, which can increase your mental acuity. The brighter mood also leads to more productivity and working longer and harder in the afternoon.

A Stanford study also found that working out in the morning leads to a greater increase in endurance, endurance, and also the ability to better deal with lactic acid buildup in the muscle, which is also a huge determinant of endurance.

In fact, according to the research, morning exercise users have a significant edge over their evening counterparts in endurance and air consumption, particularly during the latter halves of long exercise sessions. The researchers note that this addition of endurance may help some athletes run longer distances without a separate warm-up.

Reduce Stress Levels

Exercise releases dopamine and endorphins that reduce stress, boost your energy levels, and improve your mood. Being productive in the morning also has a similar effect. It increases your productivity, and keeping a regular work schedule will help you sleep better at night too.

Early morning work habits also force you to block out any distractions that might be keeping you awake at night. Constantly worrying about how well you’re going to do at work tomorrow night is what keeps you from sleeping. In the morning, however, you know that you can tackle everything that’s going to come up, and that is what’s going to make you feel great.

It will Increase Your Appetite for Breakfast

For many people, breakfast is the most important meal of the day. And it likely should be, because when you do eat breakfast, you probably burn it off! The problem with eating breakfast is that most people’s alarms are set at 7:00 am and their idea of breakfast is a cup of coffee (even if it’s just a few sips).

This means that the first thing you’re burning off is that one cup of coffee. When you start eating breakfast later in the day, you’re burning off last night’s dinner and dessert. That is why people who skip breakfast are more likely to have weight problems.

There’s also a psychological component. If your first meal of the day is lunch at 11:00, you’re likely to skip it because you’re not hungry. When you eat breakfast, your first meal comes just a few hours later, and your appetite is already kicking in.

It’s no surprise that studies have shown that people who have an early morning workout are more likely to eat breakfast than those who wait.

If you want to get the most out of your exercise, do it first thing in the morning.

Be More Alert

You feel sluggish and exhausted in the morning because you’ve been sleeping all night.

When you wake up at the end of your sleep cycle, however, you’re just entering your biological prime. It’s the time of day when your body is most able to perform at its best. Studies actually show that the morning is the best time of day to exercise. You’re more likely to stick to your exercise plan when you know you’ll be at your strongest. Exercise in the morning and you’ll be more alert throughout the whole day.

You’ll enjoy more productive work and be able to accomplish more. Instead of reaching for that coffee cup to give you energy, you’ll have the energy you need right within you.

Lose that Extra Weight

If you have been struggling to lose those extra pounds, you are not alone. A lot of people seem to be stuck with that excess weight and have no idea how to shed it.

Did you know that there are some great benefits of working out in the morning?

Losing that extra weight is something that many people are trying to do today. Some of the most popular diets out there, for example, tell you to avoid the afternoon snacking and the late night eating.

A recent study has found that early morning exercise can help you burn a lot of calories.

Are you looking for an easy way of losing weight?

We recommend that you consider doing some morning workouts.

These are great because they burn more calories and reduce the amount of fat in your body.

Have you noticed how hard it is to lose weight when you sit on the couch all evening and just eat?

The studies that we mentioned earlier suggest that getting up and moving in the morning is healthier that staying in bed.

The best part is that this can help you avoid becoming too fat. It can also help you improve your blood flow at the same time.

Who knew that working out could help in this way?

The articles you read today are going to discuss some of the ways these workouts can help.

Rev Up those Energy Levels

The saying “the early bird gets the worm” was derived to illustrate the benefits of waking up extra early. You will never have more energy than when you first wake up. If you choose to forego sleep to work out instead, you will have more energy than you’ll know what to do with!

Your metabolism will be at its peak and your cardiovascular system will be primed for a good burn. This is why jogging in the early hours of the morning has become a part of both professional athletes and fitness fanatics’ routines.

While there is absolutely no research that can support the notion that working out early increases your metabolism for the rest of the day, there are other benefits to consider.

If you want a more comprehensive workout, you could structure it so that your morning session is more of a warm-up for the more intense, long-lasting workouts you do later in the day.

If you get up early to exercise in the morning, you could incorporate 10 minutes of strength-training and 10 minutes of cardiovascular movement into your regular workout. This will give you a nice rhythm to your day, and you’ll still have enough energy to focus on the tasks at hand.

A Very Active Life

The ability to overcome obstacles is a skill that everyone should have. The ability to say; “beep…beep” and move out of the way of a forklift truck is an incredibly useful skill to have.

For a firefighter, a construction worker, or even a commuter sometimes you need to adjust your schedule. A good friend of mine is a firefighter. For him he is called to work at any time. Because of his job, he needed to adjust his workout schedule.

He found that it was easier to complete his workout before he leaves for work; it was a natural way to fit in before he left his house.

I have another friend who is a construction worker. His day requires him to be on-site at multiple construction projects. He wakes up, grabs his workout bag, and moves between sites, working out in whatever time he can find.

He has found that by working out in the morning, his day is more productive. When the day is more productive, the money he makes is more valuable to him.

Boost the Metabolism

Reaching that perfect 10 is all in the science. It’s a simple numbers game. The longer you have your metabolism running fast each day, the more calories you burn.

Your body creates new muscle cells by mixing protein with your fat cells when you work out in the morning. Studies show that muscle cells burn 30 to 50% more fat than fat cells for energy.

This also helps to balance and regulate your cortisol levels, keeping you from being subject to stress and fatigue throughout the rest of the day. This is a fantastic way to gain energy while burning fat.

When you fall into the normal cycle of waking up, taking a hit of caffeine, and then hitting the gym, you throw your cortisol levels out of wack. This is because cortisol is “released” from your adrenal glands, sitting atop your kidneys, when you don’t sleep well.

Don’t be Distracted

Early morning workouts can be challenging because it’s more likely that you’ll be distracted by friends, work, and family. It’s also more likely that you’ll have to do the workout alone, which is a big reason why very few people ever reach their fitness goals.

When you wake up early, it’s likely the only time of day that you can do a workout without interruption. It’s like nature’s way of telling you to move your body and do something good for it. Plus, you’re usually more likely to be relaxed and alert at this time in the morning.

So Much More and Better Overall Results

You see a few times a year some athletes participating in triathlons just starting their training programs, but they are even more infrequent than those athletes who train for triathlons, but still work a day job and are constantly in a time crunch.

Especially during the winter months, most triathletes are indoors training in a pool or weight room.

And you have to ask yourself, why would endurance athletes want to get up before the rest of the world in the middle of winter for a workout if you can basically replicate the same workout you did in the summer during the winter in the convenience of your own home with weights, a treadmill and a stationary bicycle.

The ones that choose the early morning training are the ones that understand the benefits of doing so. And once you start to dig into those benefits, you can really begin to understand why traveling a longer distance in the winter for a swim can be a very smart decision. And why a weight workout at home can be considered more of a maintenance workout while the treadmill is more of a maintenance workout, but building muscle requires intensity, not length.

But I would have to say that the real benefits come with the psychology of early morning workouts and no other. There are times that I don’t feel like it, but I beat myself up mentally for not getting it done.

Frequently Asked Questions

“Early morning workouts” can mean a variety of different things, so it’s important to state exactly what we mean. For the purposes of this article, we’re going to say that “early morning workouts” are those done in the morning before 11 am, and you need to get up early to accomplish them.

Here are some interesting facts about early morning workouts:

Items needed for early morning workout:

For the workouts in this article, you’ll need the following items:

  • Running shoes
  • Cords or resistance bands

Is it Good to Work Out on an Empty Stomach in the Morning?

You’ve got this weight loss goal, and you want to start exercising to lose weight. So you wake up extra early, put on your running shoes, but you’re grumbling and rumbling. You’re hungry, and you feel lethargic and unenthusiastic.

But then you remember that it’s important to work out in the morning. It’s the perfect time because it’s too early for anybody to disturb you.

Your goal is very important. Maybe your motivation rises to a 7 out of 10. Perfect! You want to carry that energy as you exercise.

But the biggest problem with working out directly after you wake up is that you haven’t had anything to eat.

Eating right before and even during a workout has several benefits, including:

Allowing you to exercise for longer durations without feeling tired or fatigued.

Lowering the risk of injury due to better performance, which may translate into better results.

Helping you stay focused on the task instead of indulging in distractions that might sidetrack you.

Should I Eat Before a Morning Workout?

Yes, even though you will burn off the food you eat as soon as you work out, having a healthy breakfast or light snack before exercising can help you in your efforts to get in shape.

When you eat a meal before you exercise, you increase the amount of fat your body uses for energy.

When food is in your stomach, it starts to digest, which causes it to get ready to use the nutrients for quick energy. As you exercise, your body will break down some of this food into glucose for energy and will store what it doesn’t need.

The problem is that this process takes about three to four hours. So if you exercise in the morning, it may not have enough time to complete the process.

If you don’t eat breakfast before you exercise, your body may resort to using the glycogen reserves it has stored up, especially if you are just starting an exercise program. This will be taxing on the muscles and may leave you feeling fatigued and not ready to work out.

Even though you are burning off the food you eat as you work out, it will help you to have something to give you an energy boost and keep you from feeling hungry or fainting.

Make sure that you eat a lighter meal, and have a higher carbohydrate choice, such as a fruit, orange juice, yogurt with granola, or a bowl of cereal with milk.

What to Eat Before Working Out in the Morning?

When people are preparing to get more active, they often find themselves giving conflicting advice and conflicting answers. One trainer says to eat a protein bar before exercising, another one says to eat a banana. One says to let yourself get a little hungry before you work out, or eat something nutritious before you start exercising. What’s a beginner to do?

In the end, it comes down to personal preference, but there are some strategies that will make it easier for you to resist the urge to skip breakfast:

Chew a piece of gum. Studies show that chewing on a piece of gum for at least 10-15 minutes before you eat your morning meal can reduce your appetite and also help you to avoid snacking in between meals.

Drink a glass of water with lemon juice in it. Not only does this will make you feel fuller more quickly, but it will also leave your mouth feeling fresh as well.

Eat a small high-fiber snack. An apple and a cup of yogurt can help fill you up before a morning workout.

How to Start Working Out in the Morning?

Many people believe that the ideal time for working out is early morning.

Here are some of the reasons why:

You jump start your metabolism.

This is probably the most important benefit of morning workouts. If you work out in the morning, you will increase the rate at which your body burns calories.

You will also increase the metabolic rate for the rest of the day. This means that whatever you do, including sitting and watching TV, you will burn more calories than you would if you worked out later in the day.

You will also sleep better.

It has been scientifically proven that people who exercise in the morning have better sleep quality than those who work out later in the day.

Therefore, if you struggle with insomnia, morning workouts can help you a lot. If you are concerned you won’t be able to fall asleep right after the workout, and if you struggle with insomnia, you can always workout first thing in the morning and then give yourself some time before going to sleep.

You can avoid the traffic rush.

If you truly hate rush hour, whether watching it on the news or suffering through it in your car or bus, you can use the early morning hours to get in your workout and avoid the rush. In fact, the earlier you workout, the less rush hour you will have to deal with.

You will have more time for everything else.


Very few studies have been done on the subject, but early morning workouts seem to have a lot of study backing them up in terms of solving health problems.

In most cases, having an early morning workout means working out while it’s still dark out, and before your day gets busy and distracted.

Starting your day the right way by working out means you’ve got more energy, better focus, and a healthier body all day long. You may even have more energy than people who exercise at night.

Your metabolism is still revved up, your recovery time is shorter, and you may get into a better mindset for working on other things throughout the day.

For example, you’ll find that it’s easier to focus on a big project after an early morning workout.

In this post, we’re going to go over some of the health benefits associated with early morning workouts. This isn’t limited to morning workouts. The same applies to any workout session first thing in the morning.