11 Weight Loss Morning Workouts To Burn Maximum Calories! [With Visuals]

Are you too busy to find time to exercise?

In today’s busy world it can seem impossible to find time to keep in shape.

But did you know you don’t need hours each week to see big changes in your body and energy levels? Just 5-10 minutes a day of the right kind of exercise can be more beneficial than hours of “jogging”.

The rest of this page will show you 11 simple weight loss morning workouts that you can do without leaving the house!

Why should you work out in the mornings?

If you’re like me you probably feel like this in the morning…


However, did you know there are some serious benefits to doing exercise early doors?

Here are just a few of them:

  • Increases metabolism (meaning your body carries on burning more calories for the rest of the day!)
  • Increases physical & mental energy for the day
  • Improves self-discipline
  • Helps you sleep better
  • Reduces stress levels

Even without taking any of these benefits into account, here is our number one reason to exercise in the morning:

It’s the best time to make it a habit.

If you have any desire to lose weight, you have to make good habits.

Did you know that 95% of our life is run by habits?

That means the vast majority of life we are not actually deciding what to do. We just do what’s “normal”.

If you exercise every morning you won’t let other things to get in the way i.e. being too tired to move after work, cooking the dinner for the family or the X-Factor final being on!

It sounds weird, I know… but a mini workout in the morning will actually wake you up!

What should your morning workouts consist of?

So now we know that we should exercise in the morning.

But what the hecky mo should we actually do?

The whole point of Well Fit Fam is to make living a healthy life as easy as possible.

It’s far easier to exercise in your own home than going to the gym or forcing yourself to run in the freezing cold outside.

It can feel impossible to just think of exercises you can do though. And no one wants to do 5 minutes of jumping jacks. It’s boring!

All of the weight loss morning workouts below involve a few minutes of high-intensity interval training.

It is scientifically proven to be the best way to burn calories and see maximum weight loss benefits if you are on the go and don’t have enough time to exercise.

Best 11 Morning Workouts to Lose Weight

The best thing about these exercises is that you don’t need any equipment.

You don’t need some special personal trainer to do them and you don’t need more than 10 minutes!

You’re probably thinking… is there any point in doing a 5 minute weight loss morning workout?


It’s infinitely better to do a 5 minute HIIT than nothing!

More importantly than anything else, it’s helping you form that habit.

Feel free to pin the exercises so you have a variation of workouts you can do on different days to mix it up and keep them interesting.

1. Good Morning 8 Minute Workout

Good Morning Workout

This is a great workout to do before jumping in the shower each day.

The most important thing to do is to make sure you are working at a high intensity for maximum benefits. You can give yourself 10-15 seconds rest in between each exercise, but the aim is to keep your heart rate up for the full 8 minutes.

2. Rise & Shine Workout

6 AM Circuit- Rise and Shine & Repeat 3 Times

Make sure you have your workout clothes at the ready for this one!

Repeat the set 3 times and give yourself about a 30-second rest in between each set. 10 minutes is all you need!

3. Quick Morning Workout for Weight Loss

Weight Loss Morning Workouts To Burn Maximum Calories

This workout is great for improving that upper body strength as well as your core muscles.

Your core muscles will help you be able to perform more exercises for longer more than any other muscle group.

4. 5-Minute Weight Loss Morning Workout

5 Minute Morning Workout Before Work

This 5-minute workout will get your heart rate up more than you realise!

No need for any rest in this one, do 7 exercises and then move onto the next.

Set a stopwatch next to you and keep repeating if you finish before 5 minutes.

5. Before you shower mini-workout

Before You Shower Mini Workout

You may need some rest breaks for this workout!

50 push-ups of any kind are not easy! But this is so possible!

You can split the push-ups into 2 sets of 25 if you really struggle but this workout can help you see huge results within a few weeks.

6. Early morning workout that will give you energy

Morning Workout To Give You Energy

Another complete full-body workout.

The start of the routine will get that heart rate super high. Finishing with the plank is a great way to engage those core muscles. If you cannot hold the plank for one minute, then set a timer for a minute and hold it for as long as you can. If you need a rest start again as soon as you can.

Doing this for a couple of weeks will honestly mean you can hold a plank for longer than 1 minute in no time!

7. Wake-up warm-up 5-minute energizing workout

Weight Loss Morning Workout To Burn Maximum Calories

This is a great workout that combines a bit of yoga into a HIIT session.

2 of our most highly recommended types of exercise to lose weight quickly.

8. 5-minute abs workout at home

5 Minute Abs at Home

One of our own specialities.

You can check out 5-minute abs workout to see more detail about this whole workout. Improving your core strength is one of the best ways to see quick results in your overall fitness and energy levels.

9. The everyday wake-up workout

The Everyday Wake Up Workout

If you could only choose one workout to perform every morning it would be this one.

It covers all the muscles in the body and is super simple to remember. We recommend completing about 3 sets of this to see the best results.

10. Early morning circuit

Weight Loss Morning Workouts To Burn Maximum Calories

Another great full body workout to lose weight quickly.

Super simple to do at home and a great one to perform multiple times a week.

11. 5 minute morning workout

Weight Loss Morning Workouts To Burn Maximum Calories

5 minutes is the perfect amount of time to form the habit of morning exercise.

It seems so short that you may think it’s not worth it. But 5 minutes has been proven to be better than a 1-hour workout once a week.

The reason we love it is that it helps to form a habit.

We love habits!!

Well Fit Fam Morning Workout Tips

If you are not used to working out in the morning, it will feel hard to motivate yourself to do this at the start. Believe me, I know!

But there are some things you can do before the morning to give yourself the best chance of actually doing it.

  • Have your workout clothes & trainers ready (I know some people that even sleep in them!)
  • Make sure you have the space ready to do the workout. If you need to move furniture, make sure to do this before you go to bed (ideally set up an area in the house that you can always use)
  • Pin these exercises to a special Pinterest board so you have them ready and don’t need to spend ages finding them (some people may prefer to print them out)
  • Have a stopwatch (or your phone… but don’t get distracted) at the ready
  • Know what all the exercises are! If you’re not sure what an exercise is, give it a quick YouTube to check (most exercises are pretty generic ones)

Once you have done this for a few weeks, it will start to become a habit.

This is when you get the most benefits as your brain will start doing it on autopilot and it won’t use up any will power to carry on doing these weight loss morning workouts!

Weight Loss Morning Workouts Summary

So there you have it.

11 weight loss morning workouts that you can start using tomorrow.

Remember the workout doesn’t have to be long to be effective. Creating a habit is the sneaky cheat for making losing weight easier than 1,2,3.

Make sure you pin each workout so you can access them any time.

Oh Hey! Pin This Before You Leave
Weight Loss Morning Workouts To Burn Maximum Calories

If you want to see more types of exercise then check out some of our other popular articles:

10 thoughts on “11 Weight Loss Morning Workouts To Burn Maximum Calories! [With Visuals]”

  1. This post is interesting as the workouts mentioned seem doable and nothing really strenuous. I would like to know if these workouts when done consistently for 8 minutes every day gives any significant results.

    I mean I try to track my calories using MyFitnessPal so that I do not overeat, so that is under control but will working out for only 8 minutes, make a difference?

    • Hi Shrey,

      Great question and as all health related questions are answered… it depends. 
      If you are an Olympic athlete or Tour de France cyclist, then no 8 minutes of exercise a day probably isn’t enough/ won’t make any difference to your fitness levels. 
      However, if you do no exercise apart from walking up the stairs each day then yes 8 minutes a day can have huge benefits.

      The fact is, creating a habit of exercise can be truly life changing for many people. And trying to do 1 hour a day from Day 1 is a great way to get demotivated and give up!

      Thanks for stopping by!

  2. Hello Sarah, I must say that this article is very helpful and informative. I actually have to lose 3-5 kilograms of excess and I am glad I stumbled upon this article. I want to ask you a question regarding cardio training, is it better to do it in the morning on an empty stomach or after?

    • Hi Danijel,

      At Well Fit Fam we actually recommend yoga and HIIT workouts for numerous reasons (but mainly they reduce stress and are more practically possible) 

      But yes cardio exercise have been proven to burn more calories if done on an empty stomach. However, some people can feel more lightheaded and can actually work out with more intensity if they have a snack before. 

      Try it and see how you feel but it may be wise to take it easy the first time you do try it. Always check with a health specialist if you have any worries or do not feel well at any time.

      Hope it helps,


  3. Thank you very much for this great post. 

    I liked these workouts, they are actually easy to practice. I think 10 to 15 minutes is something everyone could afford every morning. what i liked most about these workouts is that they won’t make someone very tired. even the 5 minutes workout is fit for those who have very limited time in the morning. thank you for such a great post.

    • 100%

      That is exactly the aim of these workouts. They’re easy to do… but easy not to do! The secret is making this a habit so your brain does it on autopilot 😉

  4. Hi

    I really enjoyed reading your article!

    I am swamped like many people, and It’s hard for me to find the time to exercise. I want to lose some weights for the summer so I can look good in my swimsuit:) 10 minutes per day is ideal for me, and it’s easier to do. I get fed up fast when the workout is too long, and that makes me want to quit. I always thought that the body starts to burn fat only after 30 minutes of intense exercises. Is that right? I am a bit confused about this.
    Thank you for this useful post!

    • Hi Daniella,

      Great question! Technically speaking yes you are right. The longer you exercise the more your body uses the fat stores and you’ve probably heard that after 30 minutes the body burns more fat.

      However (how did you know this was coming!) there are too many factors to take into account such as body composition, level of fitness, diet and overall health.

      The simple fact is, when you can create a habit and exercise regularly it’s far better for you than if you only exercise once in a while and HATE it!

      A HIIT workout is a great way to burn more calories and help the body increase the metabolism for the rest of the day. So yes 10 minutes of exercise a day can be super beneficial! 

      We always try to keep things simple and realistic to fit in with daily busy life!

      Hopefully that helps


  5. Hey Mike, Thanks for writing 11 Weight Loss Morning Workouts To Burn Maximum Calories. I am not doing workout but your article gives me motivation to start workout on daily basis. I will buy workout clothes too. It is very important to keep me active on daily basis. While workout I will loss some weight as well as remain healthy and fit. Thank you for your motivation tips.



Leave a Comment