The Best Way to Lose Weight: Morning Exercise for 20 Minutes

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Why is morning exercise recommended?

After a night’s sleep, your body’s glycogen reserves are significantly depleted. When exercising in this state, your body will more quickly turn to burning fat for energy.

Compared to other times of day, people who exercise in the morning often have higher fat-burning efficiency. Morning exercise can also effectively boost your metabolism, keeping it elevated throughout the morning, which helps create a body that’s naturally prone to losing weight.

Benefits beyond weight loss

Morning exercise not only helps with weight loss but also offers several other benefits, such as:

Consistently waking up early to run can strengthen your willpower, making you less likely to give up on tasks and more patient and disciplined in both work and life.
Morning exercise can relieve stress, allowing your mind and body to fully relax during the workout, helping you start your day with abundant energy.
Regular morning exercise can enhance your immune system, helping you better resist diseases and reduce the chances of catching colds and fevers.
Sticking to morning exercise can adjust your biological clock, break the habit of staying up late, make your daily routine more regular, and keep your bodily functions more youthful.

What exercises are best for weight loss?

Running: For those who get enough sleep, morning runs are a good choice. Running can strengthen cardiopulmonary function, effectively increase oxygen intake and blood circulation efficiency, strengthen the heart, increase lung capacity, and effectively build a stronger body while burning fat.
Jump rope: For busy people without much time in the morning, jumping rope is an option. It’s a high-intensity interval exercise that only takes 10-15 minutes to quickly increase heart rate and get your body into fat-burning mode. Jump rope is not limited by location and can be done anywhere, making it suitable for people who don’t want to go out to exercise.
Strength training: For those who want to increase their basal metabolic rate and sculpt their body, strength training is recommended, such as squats, push-ups, rows, bench presses, etc. Increasing muscle mass can boost your basal metabolic rate, allowing you to continue burning calories even while resting.

Important notes:

Those without exercise experience or with poor physical fitness should start with 10 minutes initially and gradually increase the training duration to avoid excessive fatigue.
After waking up, replenish fluids to dilute blood concentration, which can also improve metabolic efficiency during exercise. People with low blood sugar can eat a small amount of easily digestible food before exercising (such as half a banana).
Special situations: People with high blood pressure or heart problems should avoid intense morning exercise and seek guidance from a doctor.