5 a.m. workouts are the hot trend to burn fat and lose weight – Eat This Not That


Many people think that doing their exercise routine first thing in the morning is the most effective, and that makes perfect sense! Working out is an important item to check off your to-do list, and it really gets your blood pumping and fueled to start a brand new day. There’s even a current trend sweeping TikTok where fitness enthusiasts are sharing their 5 a.m. workouts, and we’re here for the hype. Videos are a great source of advice, motivation and inspiration.

A TikToker posted how he prepares the night before for his 5 a.m. workouts, while Payton, CPT, shared his favorite 5 a.m. pre-workout snack (sourdough toast, Greek yogurt and blueberries ). Another user reveals that she started waking up at 5am to work out and has made so much progress, captioning her video, “10/10 recommend #addicted #GymTok #5amclub.”

Are you ready to join the 5 a.m. club? Read on to learn more about this fitness trend and why 5 a.m. workouts are getting so much hype from TikTokers. And then don’t miss The 6 Best Exercises for Strong, Toned Arms in 2022, the trainer says.


Eat this, not that! spoke with Natalie Kollars, Exos Performance Specialist at the Phoenix, AZ facility, to discuss the benefits of performing early morning workouts. Kollars shares with us: “Getting up early in the morning is hard, but not impossible to accomplish!” She adds: “After two years of sleep and lethargy, people are looking to maximize their productivity. Morning routines at 5 a.m. have over 6.2 million views on TikTok, with users sharing their mindful mornings. an early workout, wellness books and advice on making your routine stick.”

Related: The #1 Outdoor Workout to Lose Belly Fat in a Week, Says Trainer

man doing intense workout on air bike to lose spare tire fat

Although working out as early as 5 a.m. can be quite challenging, there are many physical and mental health benefits. Kollars advises, “Mentally, it sets the tone for the whole day. It gives you a sense of accomplishment, releases endorphins, and increases levels of dopamine and serotonin, which are the “feel-good” hormones. Physically, it boosts your metabolism, increasing the rate at which your body burns calories for the rest of the day.”

So before you hit your snooze button, consider all the healthy benefits you can get early in the morning instead of sleeping. Your body and mind will seriously thank you.

friends working out together in the gym and high fiving

It’s important to remember that even if you get up at 5 a.m. to start your workout, consistency is key when it comes to any exercise program. It is essential to have a regular routine so that your body can adapt to it. This will help you build good habits and achieve your overall fitness goals.

The easiest way to be consistent is to have a plan in place that you follow for the specific days you train. One day can be dedicated to strength training, while another can be dedicated to cardio. It may be helpful to keep an exercise diary to track your progress. In no time, you will start seeing results.

Interestingly, when you want something to become a routine, you have to do it for 68 consecutive days. Sure, your body needs breaks to recover between exercises, but to make exercise part of your lifestyle, there’s no better time than the present to kick off a solid pattern. First thing every morning seems like a good time to start!

Related: Get Rid of a Fat Belly With These Quick Cardio Fixes, Trainer Says

woman performing weighted barbell squats as part of 5am workout

When it comes to specific early morning fat-burning and weight-loss workouts, Kollars suggests choosing full-body exercises. She explains, “These include squats, deadlifts, push-ups, lunges, bench presses, pull-ups, etc. Also, make sure to always prioritize exercise technique and choose a difficult but doable weight for each exercise.” We’ll be there tomorrow at 5am, and I hope you will too!

Alexa Mellardo

Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and bringing readers compelling stories about fitness, wellness and self-care. Read more


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