21-Day Weight Loss Challenge At Home: Morning Fat Burning Edition

Rise and SHINE all day!

Working out early in the morning will improve all aspects of your life. Aside from enhancing your physical condition, morning exercise can also benefit your mental health and emotional well-being. Morning exercise will boost your metabolism and keep your mind and body clear and energized throughout your day. It’s an excellent way to start your day on the right foot and prioritize yourself each morning.

Our 21-Day Weight Loss Challenge At Home: Morning Fat Burning Edition is the perfect way to lose weight, gain energy, and set you up for a successful day!

If you’re not a morning person, you’re probably thinking, “There’s no way that I can work out early in the morning.” I totally understand that mindset, believe me, but I urge you to give it a shot. Early morning exercise will get your blood pumping and oxygen flowing through your veins, providing you with loads of energy & focus to get you through the day. Once you realize how amazing you feel, morning workouts will easily become a lifelong habit!

An added benefit of morning workouts is that you’ll have more free time later on in the day. If you’ve already taken care of your daily exercise requirement, you don’t need to worry about making it to the gym after you get home from work or school, exhausted from a long day. You’re more likely to stick to a routine if you can get the hard tasks accomplished early. Nighttime will be reserved for relaxation and recovery. 

Related: 7 Benefits of Working Out First Thing in the Morning

What to do: This 21-day weight loss challenge consists of a short morning workout, every day, for three weeks straight. You don’t need a gym membership or any fancy equipment to complete the challenge, all you need is your body and about 10-20 minutes! That’s it! You can easily perform these workouts in the comfort of your own home first thing in the morning before starting your day. If you want, they can even be performed in your pajamas!

We’ve included instructional videos below to show you how to properly perform each move. Using proper form helps to prevent injuries as well as ensure that you’re getting the most out of your workout, so make sure to watch them and follow along. Once you’ve got the hang of each move, your workouts will be quick and simple!

What you need: a gym timer (free apps are available for download), and a mat or towel.

Week 1: Set your timer for 30 seconds of exercise and 15 seconds of rest. Complete all of the exercises in the order listed below. Repeat the entire set for a total of 2 rounds.

Week 2: Set your timer for 45 seconds of exercise and 15 seconds of rest. Complete all of the exercises in the order listed below. Repeat the entire set for a total of 2 rounds.

Week 3: Set your timer for 50 seconds of exercise and 10 seconds of rest. Complete all of the exercises in the order listed below. Repeat the entire set for a total of 3 rounds.

Burpees
Inch Worms
Mountain Climbers
Squats
Skaters
Plank

Check out the instructional videos below to learn how to perform each exercise—remember, proper form is key to getting the most out of your exercises and preventing injury.

Stick with this routine and in just three weeks you’ll feel better than ever. You can even continue to perform these exercises after the 21 days are up, upping the amount of time spent performing reps as needed to keep challenging yourself and increase the intensity of your workouts. Soon enough working out in the morning will be an integral part of your daily life! 

As with any workout routine, make sure to stay hydrated and get at least seven to nine hours of sleep each night. Want to feel even better? Keep prioritizing your health by choosing healthy meals and meal planning to fuel your body and keep you energized through your workouts. 

This 21-Day Weight Loss Challenge At Home: Morning Fat Burning Edition is the perfect way to get into the habit of working out first thing in the morning. In just 10 to 20 minutes a day, you can completely transform your daily routine, your mind, and your body. 

We love working out in the morning because it offers a range of benefits that can positively impact your physical and mental well-being. You’ll get your blood pumping and boost your metabolism, increase your energy levels, and enhance your mental clarity, allowing you to focus throughout your day. 

Most important of all, working out in the morning signals to your mind and body that you are prioritizing yourself and your health—what could be better than that?