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  • Johnny Loreti

7 Advantages of Morning Cardio Workouts

Updated: May 14

 Benefits of Cardio in the Morning

Do you find it hard to leave your comfy bed, pressing the snooze button more than once? Well, guess what? There's a simple game-changer waiting for you – just put on your sneakers and step into the world of morning magic! Yes, we're talking about the Benefits of Cardio in the Morning.

Morning cardio makes you feel happier, boosts your energy, and helps your body burn calories, making it easier to manage your weight. It's like giving your heart a workout, improving focus, and creating a steady exercise routine. Plus, it even helps you sleep better. 

Interested? Keep reading as we explain these fantastic benefits of adding cardio to your morning routine.

What is a Cardio Exercise?

What is a Cardio Exercise

Cardio is short for cardiovascular exercise, and it means doing activities that make your heart beat faster and your blood flow better. It mainly works on making your heart and lungs stronger. Running, biking, swimming, and dancing are common cardio exercises.

Doing cardio is a good way to stay healthy. It makes your heart stronger, lowers the chance of heart problems and high blood pressure, makes your lungs work better, helps control your weight, puts you in a better mood, and makes you feel mentally good. Plus, it builds up your overall stamina and endurance.

7 Benefits of Cardio in the Morning  

What is a Cardio Exercise

By beginning your day with a healthy activity, such as a workout, you set your brain on a path to make good lifestyle choices throughout the day. A recent study in the journal Exercise and Sport Sciences Reviews discovered that doing exercise in the morning regularly can help you control your appetite, make better food choices, reduce sitting time, and stick to your fitness goals over the long term. This, in turn, can lead to safe and natural weight loss and management, as highlighted in the research.

So, deciding when to do cardio, like in the morning, depends on what you like and your daily plan. Morning cardio can be good because it gets your body going, gives you energy for the day, and helps make exercise a regular part of your routine.

Boosts Your Mood and Energy Levels

Imagine this: you step outside in the fresh morning air, the sun is just starting to rise, and you start moving your body. Morning exercise has a special way of releasing happy hormones called endorphins.

According to the International Journal of Environmental Research and Public Health, exercising in the morning boosts serotonin and norepinephrine levels. This helps reduce cortisol, lowering feelings of anger, tension, stress, fatigue, or depression. In simple terms, it makes you feel more balanced, happier, and full of energy.

Burns More Calories Throughout the Day

Burns More Calories Throughout the Day

A great thing about morning exercise is how it affects your metabolism. When you do cardio in the morning, your body keeps burning calories all day long. This means that even when you're sitting at your desk or doing daily activities, you're still getting the benefits from that early morning workout.

Aids in Weight Management

If you're trying to control your weight, morning exercise can be a helpful friend. Doing regular exercise in the morning makes it easier to stick to your fitness goals. It also helps control your appetite so you make healthier food choices throughout the day.

Interested in optimizing muscle growth with hypertrophy-specific training? Visit our informative blog on this topic.

Improves Heart Health

Exercises like running, brisk walking, or cycling are super good for your heart. Doing morning cardio makes your heart stronger, improves blood flow, and helps keep your blood pressure in check. Over time, this lowers the chances of heart problems.

Research from the American Heart Association reveals that doing exercise at a moderate level in the morning, along with occasional short walks or stretches throughout the day, can noticeably reduce blood pressure within an 8-hour period.

Enhances Mental Clarity and Focus

Enhances Mental Clarity and Focus

Starting your day with some physical activity isn't just good for your body; it's great for your brain, too. Morning exercise is connected to better thinking, increased focus, and clearer thoughts.

According to the Nutrients Journal, having a healthy breakfast and spending 30 minutes exercising each morning can boost the flow of blood to your brain.

This, in simple terms, means you become more awake, focused, faster at thinking, better at remembering things, and more motivated to pay attention.

So, if you want to do better in school, at work, or in your daily tasks, make sure to find time for morning exercise.

Establishes a Consistent Routine

Making morning exercise a habit helps create a healthy routine. When you make exercise a regular part of your morning, it becomes something you just do every day. This regularity doesn't just make you physically healthier but also helps with discipline and managing your time better.

Promotes Better Sleep

Surprisingly, doing morning exercise can help you sleep better. Regular exercise helps set your body's internal clock, making it easier for you to fall asleep at night and have a more restful sleep.

Nutrition is super important when you're getting fit. If you're working with a personal trainer, they'll provide you with personal training nutrition advice and tips for your overall health benefits.

How to Get the Most Out of Your Morning Exercise

How to Get the Most Out of Your Morning Exercise

Getting moving in the morning is already a good thing, but how can you really make it count for that early wake-up call? Here are some simple ways to ease into this new habit and make the most of every morning workout.

  • Adjust Your Sleep Routine: The National Sleep Foundation says adults need 7 to 9 hours of sleep each night. Don't ignore this advice. The better you sleep, the easier it is to wake up early.

  • Gradually Move to Your Ideal Exercise Time: Like with any new habit, you can't go from waking up at 8 AM to exercising at 6 AM overnight. Make small shifts to gradually get to the wake-up time you want.

  • Prepare Your Workout Stuff the Night Before: Get all your workout gear ready the night before. This makes your morning less chaotic and gives you one less reason to skip the workout.

  • Have a Light, Healthy Breakfast: Having a good meal with your exercise can boost your results. Have a light, protein-rich snack like yogurt or a smoothie about 30 minutes before your workout. It helps turn fat into energy.

  • Choose an Exercise You Enjoy: To get yourself excited for a morning workout, pick something you enjoy doing. This makes it something to look forward to.

Contact a Pro

Looking for great personal trainers for your workouts? Pick Back Bay Fit's Personal Training in Boston, MA. Our skilled trainers focus on strength training, hypertrophy training, weight loss, powerlifting, Olympic lifting, and more. We create programs that fit your goals, using a detailed process to pair you with the right trainer.

At Back Bay Fit, our friendly community ensures a motivating and personalized fitness journey with proven results. Come join us for a fitness experience that's not just about getting in shape – it's about building a better future.

Wrapping Up

To sum it up, the "Benefits of Cardio in the Morning" go way beyond just getting sweaty. It boosts your mood and energy, takes care of your heart, helps you focus better, and makes it easier to manage your weight. Doing cardio in the morning isn't just a workout; it's a step towards a happier and healthier life.


What are the benefits of cardio exercise every day?

The benefits of doing cardio every day are that it improves heart health, boosts mood and helps manage weight, promoting an overall healthy and active lifestyle.

What are the benefits of cardio before weights?

Doing cardio before lifting weights is like giving your muscles a warm-up. It makes your heart beat faster, burns more calories, and gets your body ready for a good workout. This combo boosts endurance and readies your body for strength training, making your overall exercise routine better.

What is the best cardio exercise?

The best cardio exercise is one you enjoy, such as brisk walking, running, cycling, or dancing, making it sustainable and effective for you.

What is the best cardio exercise machine?

The best cardio exercise machine depends on personal preference and fitness goals. Options like treadmills, stationary bikes, and ellipticals offer effective workouts, catering to varied needs and preferences.

What is the best cardio exercise for Achilles tendonitis?

If you have Achilles tendonitis, try gentle exercises like swimming, cycling, or using an elliptical. They're easier on your tendon and still good for your heart. Always check with a healthcare professional for personalized advice.

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