Morning Cardio Workout

My Morning Cardio Workout is a weighted circuit based workout. I am currently doing 10 different exercises for a completion of one set. These exercises are performed back to back without any rest in between exercises. The only time I rest is after each set for 60 seconds.

Morning Cardio Workout Exercises

Here are 10 morning cardio workout exercises used in my set…

• Dumbbell step ups = 20 reps / 20 lbs dumbbells
• Bench press = 20 reps / 100 lbs barbell
• Forward lunges = 20 reps / 150 lbs barbell
• Wide grip bent over row = 20 reps / 100 lbs barbell
• Squats = 20 reps / 150 lbs barbell
• Narrow grip bent over row = 20 reps / 100 lbs barbell
• Shoulder press = 20 reps / 20 lbs dumbbells
• Lat pull downs = 20 reps / 80 lbs machine
• Leg extensions = 20 reps / 60 lbs machine
• Chest press = 20 reps / 80 lbs machine.

As you can see, I like to use exercises that focus on the big muscle groups to burn the most calories. Plus, by alternating from lower body to upper body you will be able to workout for a longer period of time. Thus burning more calories.

When I first started this morning cardio workout, my exercises and time were limited. But the more I work at my endurance, the better I will became.

Presently, I start out with 2 sets of this cardio circuit with a 60 second rest in between the sets. Then, the stationary bike is used for 5 minutes. After that, I hit the circuit again for another 2 sets and repeat this process for a total of 45 minutes.

Morning Cardio Workout On An Empty Stomach

I’m a big believer in a morning cardio workout with an empty stomach. This type of workout is not for performance or building muscle but, for maximum fat burning. When you first wake up, your body is primed for fat burning because your glycogen storages (carbohydrate storages) are low. Fat now becomes the fuel used for energy in a fasted state.

Many people have a hard time getting the energy necessary to perform a morning cardio workout on an empty stomach. And yes, some days I find it hard to get going as well. Drinking some coffee or a whey protein shake to wake you up is okay. It will not effect your body ability to burn fat. Just be sure to stay away from carbohydrates before your empty stomach cardio.

Morning Cardio Workout Caution

If you feel tired or light headed any time during the workout, STOP immediately. Yes, we all want to push ourselves to the limits when we workout but, its not worth the potential of an injury. Always listen to your body when performing your morning cardio workout.

Henry Chervenka

Morning Cardio Workout related information.