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In this video, I’m going to show you that you can kick-start your metabolism every morning in ONLY 7-MINUTES. The 7 minute morning workout routine I’ve put together doesn’t need any equipment and only around 7ft of floor space. You can literally roll out of bed, perform this workout, and get on with your day.

*Workout explanation (0:32)

This morning workout routine for men is based on the Tabata principle but has been shortened to limit the time. You will complete 4 exercises for 10 seconds on, 10 seconds off, for 4 rounds. After the 4 rounds of each exercise, you’ll take a 30-second rest, then move onto the next exercise. Once you’re used to the schedule, you can mix up the exercises with others you may know or may have seen around our channel.

*Workout demo (2:09)

The morning workout routine for weight loss includes 1 upper body exercise, 1 lower body exercise, and 2 all-body cardio exercises. The workout plan I’ve chosen to get you started is:

• Push-Ups (10 secs on, 10 secs off) x 4 rounds
• 30 secs rest
• Burpees (10 secs on, 10 secs off) x 4 rounds
• 30 secs rest
• Air Squats (10 secs on, 10 secs off) x 4 rounds
• 30 secs rest
• Mountain Climbers (10 secs on, 10 secs off) x 4 rounds
• 30 secs rest
• Optional 3-minute stretch, to round out to 10 minutes.

*What benefits will it give you? (6:06)

The main benefit is that this fast morning workout routine will kick-start your metabolism and get your day started on the right foot. It also lets your mind rest easy that you’ve done something active first thing in the morning. As you get on through the day and responsibilities catch up with you, it’s not always easy to fit something in.

Doing this quick morning workout routine 3 or 4 times per week will help you build that habit of exercising first thing. It will also help with general body movement, loosening you up, increasing blood flow, and boosting your energy. It’s a perfect start to the day!

If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at →
If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at →

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

    28 replies to "7-Minute Morning Workout Routine For Men (Boost Your Metabolism)"

    • James Fallon

      I need to boost my metabolism and this seems like a great routine to do that, thanks.

    • Jeff mann

      This seems like an awesome quick workout I can do before going to work. This is really gonna help me.

      • wsymphony

        Good luck!

      • Samuel Do-quack

        Did it help after a year?

    • o o

      Definitely needed a workout that can accommodate busy schedules! Thanks for sharing this~

    • GoatGravy G

      Nice, I can fit this 7 min exercise in my schedule. Very effective, thanks

    • SaRE fIn

      I’m doing this everyday with 50 Mins of running . 3 days in and I’m so sore man😂😂😂 THIS IS SO GOOD!

      • James Mills

        This would be a great warm up for a jog.

    • jpiard116

      In the mornings I’m at my leanest and I’ve always thought that was due to my metabolism. Trying this out will make my mornings that much better, and leaner. thank you.

    • swifty lightfoot

      Love this workout! really gets you going in the mornings!:) thanks for uploading

    • Rono Michel

      This morning workout routine seems pretty amazing. I’ll be doing these four exercises according to your routine. Thanks mate.

    • Nicole Martin

      Wow I didn’t realize you could get such great benefits from such a short workout! Everyone can make time for a 7-minute routine to start the day on a positive note. It’s so important to get the metabolism going and I could really use that energy boost first thing in the morning! thanks for the great video!

    • Seth

      definitely looks a bit tough, but eager to try it out! thanks for sharing!

    • Dem232

      An brilliantly quick and effective routine. I love the fact that it only takes 7 minutes. Thanks for making this video!

    • Gary Everson

      This is definitely a great way to get yourself going in the morning. I’m trying to avoid the “I am married” spare tire. Adding this to my routine every morning before work should help.

    • Thuto Kamogelo

      Thanks for the awesome workouts man,i find them really effective and I am gonna try them out everyday

    • M. E.

      Thank you! Great challenge. I just turned 57 and need a quick workout to help motivate me. I think I found it!

    • Jonathan L

      I just discovered this video and did it completely for the first time. Yes, it will kick your butt. I have been doing parts of this video already, but all together, it is tough. Thanks for the vid!

    • Gotchure Beacons - Gaming

      Alright, bro! I’m doing this! Thanks for the video. I know you made this awhile ago…but as a YT creator myself, I know you’ll be happy to see your efforts are still still paying off 😎

    • terrence baker

      This work out hurts the first time I tried it. But I feel good afterwards glad I tried it. I’m 311 pounds I’m going to keep it up.

      • Mahin Adnan

        My muscles are hurting and it’s hard and it got blue. Did I do it wrong or idk what to do. Should I stop doing this?

      • Des'lok

        Rooting for you, man 👍

      • Egg fried Rice

        Did you keep it up?

      • Saif plays

        Workouts and breaks are good don train 100 times per day your body well hurt really badly

      • Buibao Technologies Limited

        How’s it coming?

    • rgarciaf071

      I have to thank you your workout routine helped to lose 2Kg in 2 months I feel way better with more energy additionally I added 3 mins of plank at the beginning. Again many thanks!

    • rgarciaf071

      This workout is the best I commented 7 months ago, now after doing it 4 times a week during 9 months 7Kgs lost, again thanks for sharing

      • Fit Father Project - Fitness For Busy Fathers

        Awesome my friend!! You’re very welcome 💪🏼

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