20 minute morning workout to speed up your metabolism

Introduction

To increase your metabolism, you don’t necessarily have to do high-intensity workouts. Even the simple one Low impact walking can be very beneficial and advantageous from this point of view, especially if practiced in the morning and combined with some ad hoc exercises. A 20-minute morning workout may be enough to achieve visible results.

You can also train while walking

When it comes to physical activity that can raise the metabolism, improve physical shape, burn calories, almost everyone automatically thinks of HIIT or High Intensity Interval Training workouts. Indeed, it is undeniable that this type of high impact training has obvious physical benefits. However, it’s not the only one. Even low-impact walking can generate very positive effects.

Incorporating a brisk walk into bodyweight exercises can be the winning move: it’s about a surprisingly challenging cardio activity with countless health bonuses, especially when practiced in the morning.

Walking: health benefits

Walking is a simple activity and within everyone’s reach, which however guarantees innumerable benefits, even more so if you manage to maintain a brisk pace. Those listed above are the main positive effects generated by walking.

We must not forget the fact that walking can be great alternative for people who cannot tolerate high impact activities such as running due to joint or muscle pain or orthopedic problems.

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Why it’s better to walk in the morning

Walking, therefore, is an optimal physical activity for health and fitness. And if you choose the morning as the time to train, the benefits are multiplied. For example, according to a July 2019 study published in the International Journal of Obesity‌, walking at this time of day allows you to lose more weight compared to going to the gym in the evening.

According to a March 2017 study published in ‌Sports Medicine‌‌, on the other hand, by training in the morning before having breakfast, it is possible to obtain a increased fat loss and improve blood glucose levels.‌

But the benefits don’t end there. If in the morning after waking up, the first thing you think about prioritizing your training, the day becomes more productive: in fact, aerobic exercise helps to improve cognitive function and increase energy.

Finally, by carving out time in the morning to dedicate yourself to your fitness routine, you are sure to play sports: in this way there is no risk that the day becomes too busy or stressful to allow you to practice.

20 minute morning workout

Here’s a quick 20-minute workout that combines walking with some exercises, which you can do outdoors or on the conveyor belt.

• 3 minutes: warm up by walking at a pace of between 5 and 6 km per hour
• 1 minute: do bodyweight squats
• 3 minutes: walk at a pace between 5 and 6 km per hour
• 1 minute: perform a plank with alternating knee lifts
• 3 minutes: walking at a pace between 5 and 6 km per hour (getting as close to 6 km as possible)
• 1 minute: open and close your arms by clapping your hands
• 3 minutes: walk at a pace between 5 and 6 km per hour
• 1 minute: perform torso rotations
• 4 minutes: cool down by walking at a pace of between 3 and 4 km per hour.

What exercises to do

Here’s how to perform the exercises included in the workout in detail.

Bodyweight squats‌

• Stand upright, feet shoulder-width apart.
• Move hips down and back, bending knees as if sitting in a chair.
• Once you reach a comfortable position at the bottom of the movement, press through your heels to stand up and back to standing. ‌

Elevated plank with knee raise‌

• Lie face down on a bench or raised surface.
• Extend your arms, with your hands shoulder-width apart, and lift your body into a plank, with your head, neck, back and feet in a straight line.
• Bring your right knee towards your chest. Bring the leg back to the starting position and switch legs. If you can, try to increase the pace during the exercise.

Hand claps or clapping

• Standing upright. Raise both arms in front of you at about shoulder height.
• Bring your arms to your sides, then return to the starting position in front of you as if clapping. If you can, try to increase the pace during the exercise.

Windmills or torso rotations

• Stand upright, feet shoulder-width apart.
• Raise both arms above your head, then rotate your torso slightly and extend your right arm down to your left foot.
• Return to starting position and repeat on the other side. Continue alternating.

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