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Why Early Morning Cardio is the Best Way to Start Your Day

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If you’re trying to lose weight or build lean muscle, it’s important to get the most out of your workouts. One simple way to accomplish this goal is through early morning cardio. It’s true that many people feel groggy and tired first thing in the morning, but this time of day provides several unique benefits that make it ideal for cardiovascular activity. Lets see some reasons why early morning cardio is the best way to start your day.

Why Early Morning Cardio is the Best Way to Start Your Day.

The benefits of early morning cardio are numerous and can be attained by anyone willing to wake up 15 minutes earlier to workout before their day starts. Whether you’re an athlete or someone who simply wants to lead a healthier lifestyle, the following benefits of early morning cardio will make you want to get out of bed each day at the early morning and hit the road before your family wakes up.

1. Improved mental clarity.

A study found that people who exercise in the morning enjoy improved mental clarity for the rest of the day. This is because when you sleep, your brain recharges and refreshes, preparing you for a productive day.

mental clarity
Mental Clarity

When you wake up, your body has already been preparing for a workout by releasing hormones like adrenaline and cortisol to get you ready.

2. More energy throughout the day.

Getting up early and starting with a cardio session will not only give you more energy throughout the day, but it can also help improve your mood.

It’s common for people to feel worn out in the morning because they have not had time to recharge their batteries overnight.

If you wake up feeling tired and sluggish, then the best thing to do is to get moving. A morning cardio workout will help you feel refreshed and energized for the day ahead.

3. Better quality of sleep.

Studies show that individuals who engage in cardio between the hours of 6 and 9 a.m. on a regular basis get better quality sleep than those who exercise later in the day.(1) It’s not completely clear why, but many believe it has to do with hormones called cortisol and melatonin.


Cortisol is responsible for waking you up in the morning, while melatonin helps you fall asleep at night. When cortisol levels are high, melatonin levels drop; therefore people tend to have better sleep when they do their cardio before noon.

4. Increased fat burning.

Studies have shown that cardio first thing in the morning leads to an increase in post-exercise fat oxidation.(2) What’s more, this increased fat oxidation has been shown to continue long after your workout is over.

A study by researchers at McMaster University found that subjects who exercised before breakfast burned on average 64% more body fat than those who ate breakfast before exercise.

You don’t need to work out for hours either: Studies show that 20 minutes of brisk walking or jogging can make a big difference.(3)

5. Improved metabolism.

Exercising in the morning has been shown to improve your metabolism. In one study, those who exercised at 6:00 am burned an average of 30% more calories than they did when they worked out at 5:30 pm.

This is because you’re able to work out for a longer period of time before your body enters into the catabolic state, as it does after hours of inactivity.

Plus, when you get up early and exercise, you have more time to burn calories throughout the rest of the day.

This means that for every hour that you spend exercising early in the morning, your body will burn an extra 100-150 calories by doing things like walking around or going about your day – even if you don’t do any other kind of exercise!(4)

Additional Benefits of Early Morning Cardio.

2. Early morning cardio helps improve insulin sensitivity, which can lead to better blood sugar control.

3. Early morning cardio can also help reduce stress levels.

4. Plus, it’s a great way to start your day and get your heart pumping!

With all of these benefits, it’s not hard to see why so many people choose early morning cardio over other options. If you want to give it a try, make sure you wake up early enough so that you have time for at least 20 minutes of exercise before breakfast.

And don’t forget, there are many ways of doing early morning cardio—you don’t have to do just one thing. You could jog outside in the fresh air or go for an intense spin class in the gym for example.

best Time For Early Morning Cardio.

As per one study it is stated that the best time for exercise whether it is cardio or strength training, is 7a.m.(5)

How To Do It Correctly?

Many people think that in order to do early morning cardio, they have to wake up at the crack of dawn and run for miles. However, this isn’t necessarily true. Early morning cardio can be any type of cardiovascular exercise that you do first thing in the morning, on an empty stomach.

This could be a light jog, a brisk walk, or even some light calisthenics. The key is to do something that gets your heart rate up and gets you sweating within 30 minutes of waking up.

Keep in mind that this doesn’t mean it’s best to do vigorous workouts. Anything short of intense will suffice.

Tips and Tricks For Success.

1. Get Up Early and Get it Done.

The earlier you do your cardio, the more time you have to enjoy the rest of your day. Plus, you’re more likely to stick to your workout routine if you do it first thing in the morning.

2. Drink Plenty of Water.

Staying hydrated is key to any workout, but especially when doing cardio on an empty stomach. Always make sure to drink plenty of water before, during & after your workout. If you are using a calorie-free liquid for a workout supplement, try coconut water or skim milk.

How to Mix Protein Powder without Lumps
Protein Shake

A protein shake would also be a good option as well. You may also want to consider taking some sort of dietary supplement like Garcinia Cambogia before starting your workout if you know that this will be a challenging session. Doing so can help curb hunger and cravings while burning fat at the same time.

Frequently Asked Questions.

1. What happens if you do 2 hours of cardio a day?

It will reduce metabolism which may hamper weight loss.

2. What to eat after fasted cardio in the morning?

After fast cardio in the morning you should eat a combination of protein and carbohydrate to promote muscle growth.

3. How much cardio should you do in the morning?

15 minutes to 30 minutes is recommended to do cardio in the morning.

4. What should I eat before cardio in the morning?

You can eat a bowl of yogurt, a glass of smoothie or any granola bar or any fruit smoothie or any fresh fruits before doing cardio in the morning.

5. Can I do strength training in the morning and cardio at night?

It is recommended to do cardio in the morning and strength training in the evening.

Bottom Line.

There are a few reasons why early morning cardio is the best way to start your day. First, you’re already in a fasted state, which means your body will be more receptive to burning fat.

Second, you’ll have more energy and be less likely to feel fatigued later in the day.

Third, early morning cardio can help improve your focus and mental clarity for the rest of the day. Fourth, it’s a great way to get your heart rate up and get your blood flowing. So, try it today!

+5 Sources

Freaktofit has strict sourcing guidelines and relies on peer-reviewed studies, educational research institutes, and medical organizations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and up-to-date by reading our editorial policy.

  1. Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia;
  2. Morning Exercise Reduces Abdominal Fat and Blood Pressure in Women; Evening Exercise Increases Muscular Performance in Women and Lowers Blood Pressure in Men;
  3. Physical activity and all-cause mortality across levels of overall and abdominal adiposity in European men and women: the European Prospective Investigation into Cancer and Nutrition Study (EPIC);
  4. Effect of Morning and Evening Exercise on Energy Balance: A Pilot Study;
  5. Human circadian phase–response curves for exercise;



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This article contains scientific references. The numbers in the parentheses (1,2,3) are clickable links to peer-reviewed scientific researches.

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