7-Minute Morning Workout Routine For Men (Boost Your Metabolism)
Вставка
- Опубліковано 9 лют 2025
- Get our Fit Father 30-Day Fat Loss Program here → www.fitfatherp...
Get our Fit Father Old School Muscle Building Program here → www.fitfatherp...
Subscribe to our channel here → goo.gl/wxghQ5
Our free resources:
24-Min Fat Burning Workout → www.fitfatherp...
5 Best Muscle Building Exercises → www.fitfatherp...
1-Day Weight Loss Meal Plan → www.fitfatherp...
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 → www.fitfatherp...
If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at → www.fitfatherp...
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.
I’m a 52 year old retired Marine. I do a circuit workout similar to this along with 30 minutes of a jog/sprints. It has kept me in incredible shape. You don’t need weights folks. Body weight exercises are superb.
What’s your circuit
thank you for your service to the oil industry
Semper Fi! Also in super shape I do use kettle bells though also which I like
Do you mind sharing your workout?
Hello yes can you share the work out with us please.
Greatly appreciated
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.
terrence baker Keep it up it’s not easy, but will get easier as you see results and feel better.
don overwork yourself. Be gantle with burpees because they will mentaly and phisicly drain you. So dont go for record, go slow, make yours ritm in those 10 seconds.
Keep at it brother , you got this !
It's been 3 months, @TerraceBaker. How's it going?
Hey Terrence, this exercise program is great. But if losing weight is your goal, it has been my experience that the most effective way of doing it is to sharply reduce the amount of sugar in my diet. imo Sugar is the enemy and it is hidden in almost everything we eat from the grocery store. It also tends to be addictive. So if you can make a concerted effort to monitor how much sugar you consume and are determined to reduce your sugar intake, you will see your weight fall like a stone. You could also avoid becoming a type II diabetic. So check all of the labels on everything that you buy for excessive amounts of sugar and substitute with something else if you can. A good nutritionist can easily help you even more and also verify what I have said to you. I'm not a doctor but I hope that this helps. Good luck!
I’m 58 and needed a quick pick me up to get going in the morning. What I really got was a heart pounding jolt. You cannot beat this seven minute workout. Thanks for nearly killing me lol
We're so happy you tried the workout & you got a sweat from it! :)
-The FFP Training Staff
I’m not able to do mountain climbers or Burpee’s do you have any alternatives?
@@McNair39thNCjumping jacks, knee raises.
If the issue you cant make to much noise, then try kettlebell Swings And rows
Add 100 jumping jacks
2:53 pushups
3:49 burpees
4:43 squats
5:30 mountain climbing
13-15 push-ups
5-7 burpees
10-12 air squats
20-24 per side mountain climbers
You call them burpees? 😂😂😂
@@Looking-greatburn pees
10 seconds on - 10 seconds rest × 4-sets per exercise. Did no one watch the video?? 😂
Thanks
OMG! I’ve been doing push-ups and squats a few days a week, but this routine all at once for 7 minutes totally kicked my ass! Burpees were particularly hard for me. This will definitely become part of my routine several days a week, thanks! At 60, I need a kick in the pants like this.
We're so happy you found the FFP Channel Mike! We post new videos (many of them workouts) daily. Keep up the hard work. :)
-The FFP Training Staff
Burpees are as drainer of your strainght also killer of your mental state to do anything phisicly.
Keep it going brother.
Burpees really are the work of the devil.
I'm 60 too and with my hip arthritis and knee and back problems and 290 lbs I can't imagine doing burgers neither
Thanks!
You're very welcome 🙏
Single dad here from South Africa. Subscribed as I'm trying to run a business and I have little man 100% of the time so time is short. Glad I found this and thank you.
Awesome my friend! Really happy to have you with us. Explore our channel. We have a ton of awesome stuff here. Our website is also a fantastic resource. pulse.ly/z21s97h2ud
An brilliantly quick and effective routine. I love the fact that it only takes 7 minutes. Thanks for making this video!
You need to wear new balance shoes though 😜
It's rarely about the time, it's about the will
I’m 65 @ 305lb need to lose 60lbs and build strength cancer survivor twice over. I’ll begin this workout today Thx! For push ups I’m so weak need to be on my knees and that’s even a struggle. Cancer treatments drained me everyday for a year but excited to try this
Awesome! Glad to hear you are jumping back on the saddle. You will regain your strength and fitness rather quickly. And knee push-ups are absolutely OK! Check out this video for more: ua-cam.com/video/CCZGD55NxGo/v-deo.html Best of luck!
-The FFP Team
I’m doing this everyday with 50 Mins of running . 3 days in and I’m so sore man😂😂😂 THIS IS SO GOOD!
This would be a great warm up for a jog.
Before or after the run?
@@thefacelessquestion3333
Half before, half after 🤷🏼♂️
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!
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!
Burpees I find is the hardest to do, but it does pump the heart. Thanks for the video.
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.
Do this, then go for a bike ride! Priceless...❤😂I'm a commuter due to an epilepsy (late-onset) diagnosis in 2014. I commute whilst doing "minimalist" exercises most mornings/nights to go work 7hrs at a warehouse unloading trailer during my graveyard shift. I minimize BECAUSE of my job AND the constant commuting. It's easy to OVER do it without realizing you are. I went through this in the beginning but, with consistency, it gets easier. This is definitely a good time saving and effective workout, stay consistent and work for what you dream!!❤🤘👍
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
Awesome my friend!! You're very welcome 💪🏼
So many kilos in just a short time.Congrats.
Ill be 70 soon and will try this routine but very slowly and hope i van build up on it. Great job !!
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 😎
Thank you so much for this workout video. It's helping me from calcifying : )
I’m 59 been having a problem losing the belly fat ... I will start this first thing tomorrow morning thanks!
I suggest starting today, tomorrow sometimes never happens
I'm not a dad yet, but this is money and I'm sharing it with all the dads I know that are having trouble finding the time to get a solid workout in.
I workout 15 minutes in the morning. Then 15 minutes in the early evening. That's it. My routine is different but is very effective. When I was much younger (I am 70) my rountine was 3 alternating sets of 50 pushups/situps/squat-thrusts. Total time was about 30 minutes followed by a 10 minute cool down. Then it was off to work. After work was another 30 minute workout followed by a 10 minute cool down. That was my Mon.-Fri. routine. Sat./Sun. were spent playing several hours of volleyball or basketball.
So is rhis better for you?
@@anthonyrichardson9940 Better? It is what it is. I use a Body Blade Pro. My routines vary daily by muscle group. Most of my focus is on core strength. My legs and upper body get plenty of exercise just working my farm. Stacking hay bales and Scything a couple acres of pasture to add to my loose hay stacks is not really difficult but is constant. Swinging a Scythe for a few hours stopping every time the blade needs a quick (30-45 seconds) honing is an excellent aerobic exercise. I highly recommend getting a couple of high quality Austrian or Swiss Scythes and selling your lawn mower. Virtually silent and since the blade slices the grass the tips never turn brown like a rotary mower damages the smashed grass stems but I digress.
My body blade exercises are very intense. I choose an exercise and work at it full blast until failure. I have 2 pro midel body blades. Some of my routines use both at once. It is possible to address every muscle group using body blades. The technology is "reversing muscle group usage 60+ times per minute." It is possible to build muscle with them. Maximum deflexion has the effect os 120lb. Dumbbells if you use 2 blades at the same time.
Just now seeing this!! Can't wait to see how my body reacts to it I'll keep everyone posted/updated
This seems like an awesome quick workout I can do before going to work. This is really gonna help me.
Good luck!
Did it help after a year?
Was good to hear you huffing and puffing, I thought it was just me being out of shape. Been exercising for three weeks now and have edged up to 15 minutes each morning using basic moves like these in the video.
and what are the results? You see the changes?
jantubaman 216 lbs down to 175! Ate with deficit, eating healthier than ever. Now I feel great.
My adaptation:
1. 4 sets of 10-12 push ups/ 10 seconds rest x 4
2. 4 sets of 5-6 chin ups; 10 seconds rest x 4
3. 4 sets of 10-12 air squats; 10 seconds rest x 4
4. 4 sets of 5-6 burpees; 10 seconds rest x 4
Then, 15 minute brisk walk around neighborhood.
Nice idea here, especially as a lay off from a weight routine.
💪
I’m 54 and started doing some of David’s workouts, sleep plan, and meal plans. I’m Down 15 lbs in four months and have 35 lbs to go. I want to grow up to be Dr. David Balduzzi.
Awesome my friend! Ty 🙏
I find that 40 second rest in between makes the stop watch work really well. @0 min - push ups @2 min burpees @4 min squats @6min climbers
Yes, that's just what I started doing, makes it easy to just watch the second hand on the clock. I was wondering how much rest between the 4 exercises he suggests, but I never heard him mention it.
I so agree with this, you don’t need a gym membership, plenty of workouts to do at home!
Aside from the burpees I can do all of the exercises well. I have to do slow quiet burpees with no explosive jumping. I just turned 70 years old and my burpee days are far behind me now.. I hated burpees when I played football in Pop Warner and high school.
Awesome my friend! low impact burpees are also OK if you have some limitations 🙏 😊
@@Fitfatherproject Every 70 year old has some limitations. You will too. Make the most of your youth. We all age.
I'm going to try a slightly modified version of this. Jumping jacks instead of burpees. Also instead of counting seconds I'll just do 10 reps of each exercise. At 270 pounds been struggling to lose weight for decades and find something that is sustainable
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!
I'm going to try this, after the sciatica goes away, this has been an awful injury.
Definitely needed a workout that can accommodate busy schedules! Thanks for sharing this~
Good warmup! Burbs are the toughest of the 4 at the start. Thanks for video !
You're very welcome 🙏
found this very tough initially so forgot the timer and just made sure i did 10 reps of each excercise then bult up the time...thank you
whitedust696
Good idea. Maybe he should have said for beginners this
I have been looking for a workout routine that doesn't take much time. This looks like it maybe it! Thank you!
Absolutely! And if looking for a more comprehensive routine, check out our free workout here: www.fitfatherproject.com/get-free-workout/
Best of luck brother!
-The FFP Team
I need to boost my metabolism and this seems like a great routine to do that, thanks.
Awesome! Thanks
You are very welcome! And if looking for a more comprehensive approach to your overall health, today is the last day of our end-of-summer sale we have going on at the FFP: www.fitfatherproject.com/end-of-summer-2024-nc-ff30x
Best of luck!
-The FFP Team
This is really similar to what I used to do with students in martial arts warm ups, but instead of the 10 second rest we'd run to the other end of the hall (maybe 20 or 30m). It definitely gets the heartrate up and blood pumping. Follow it up with some stretching as a cool down and you've got a pretty good little exercise set you can slot in a few times a day if you are keen.
Another variation is to do 1 set of each (ie push ups, burpees, squats, MCs), rest, repeat 3 more times. Can add star jumps in there too, and crunches if you want to extend it out to a slightly longer set. As you get fitter, reduce or eliminate any rest time between the exercises and sets.
Awesome my friend! TY 🙌
Looks like I just found my new morning routine! Thank you!
You are very welcome! And if looking for a more comprehensive approach to your overall health and fitness, check out our 1-week LIFETIME membership sale where you can reclaim your wellness...for LIFE. www.fitfatherproject.com/lifetime-2024-l
Best of luck!
-The FFP Team
this is the most effective morning workout!
This workout routine is amazing. It's short and simple. Thank you for sharing.
Thank you! Great challenge. I just turned 57 and need a quick workout to help motivate me. I think I found it!
Great video. Push ups are much easier if your breathing is more controlled.
Thanks.. this is the best things to kick start the day.. I adviced lot of colleagues about this particular 7 minutes workout
Partially true . You guy who made this vid .. To prove its 💯 % true .. drop all the other exercise you do , just do this for 3 months , and more , then show us what happens to your body .. n yes you exercise not just for health , you exercise for shape ..
I my self do longer workouts, the 7 min workout is for busy people that want to start doing some sort of workout, remember something is better than nothing 👍
I'm 45 years old and started doing these workouts 2 weeks ago. I can do them in 20 minutes not 7. I have to work on getting my stamina up but I do them. Just finished doing this workout half an hour ago. It kicks my but but I'm absolutely happy when I'm done with them.
Awesome my friend! Ty 🙏
Thanks a lot for sharing❤❤❤
I work out 4 days a week doing calisthenics work mainly at 6am before the madness of kids and getting myself out to work too. I did martial arts for 15 years up until 2 years ago when my instructor sadly passed away. I’m 43 now but as fit as ever, however I know how easy it is to slip out of a routine and I’ve been guilty of that a few times over the last few months. Really guys all I’m trying to say is staying consistent in whatever you do is so important. I beat myself up so bad if I miss a day etc but…..you shouldn’t. I’ve had a meeting with some clients tonight and had one to many drinks and it’s a Monday 🤦🏻♂️ I won’t be up in the morning working out and I’ve really pissed myself off. Anyway, happy training people but when life gets in the way don’t sweat it 😉
This is a great message. Thanks for this.
You are very welcome!! And thank you for such kind words 🙏🏼
Well said my friend! Every day you have a new opportunity to try to be better 💪
This guy can bust out push-ups!
Would love to have a follow-along video where we can do the entire routine with you - would be very helpful and motivating ;)
Thanks for writing in and we got your covered right here: ua-cam.com/video/TVIL_H0J84Y/v-deo.html
And if looking for a more comprehensive plan with more follow-alongs, that provides the total package from weight-loss/muscle-building, a nutrition plan, better sleep, more energy, etc. check out our next fast-filling Foundations program cohort starting up in February! www.fitfatherproject.com/foundations
Best of luck!
-The FFP Team
This morning workout routine seems pretty amazing. I'll be doing these four exercises according to your routine. Thanks mate.
Perfect routine ......thank you 🎉👌💪
Nice, I can fit this 7 min exercise in my schedule. Very effective, thanks
Man dis da most challenging ab workout he Eva given. Da burn is real!
Glad to hear you had a good one! But if looking for a more comprehensive approach to your overall fitness and nutrition, check out our LIFETIME membership sale, ending tonight! www.fitfatherproject.com/lifetime-2024-l
Best of luck!
-The FFP Team
definitely looks a bit tough, but eager to try it out! thanks for sharing!
This workout has been working very well for me for the last two months or so.
Awesome my friend! Keep it up 😊
It's Jan 7th,2020, gonna start this workout first thing in the morning. Lord willing!! (I can already hear the Rocky theme song "Getting Stronger!!!"
Jay Elias ...so, how's it goin'? I just spotted this, and will give it a whirl tomorrow morn.
@@mikeyfiftythree6237 Mikey, still doing the work out trying not to stray away from it.
Let's go! Today is the day!!
💪
Then you don't really have to exercise that long for results. You explain the exercises very good. Amazing. A lot of people could benefit from these.
Great exercise works for me
In each 10-second period, using good form and working hard, I can only get about 10 push-ups, 3 burpees of the depicted type, 7 squats, and 11 mountain climbers (each rep is left and right leg).
That's a great start! Keep staying consistent and watch those numbers grow...best of luck!
-The FFP Team
@@Fitfatherproject Thanks! I don't think that it's realistic to do more than that with decent form, but that's OK. The overall concept is still valid. The point is not to get huge numbers of reps in bad form. This idea is really good. It's also scalable (i.e., multiple times a day, or more sets, or more time) and adaptable (e.g., different types of exercises).
Ive heard if you live through this exercise program. You will feel better for the rest of the day.
Glad this completely randomly dropped into my recommendeds. Been wanting to get help with my metabolism and my exercising. I'll admit - I'm nowhere near in as good of a shape as this guy. But I'm gonna give this a shot and allow myself to keep trying every morning. I'm 100% positive the burpees are gonna be the hardest part.
Awesome my friend! TY 🙌
Who else watching this in bed?
I am
Me I'm watching this in bed with my dogs next to me😊
Me too... and i asked my wife to do these exercises for me 😅
Sitting in dining room with a bowl of Beefaroni.
Toilet seat
Just started doing this, wow!!
My morning workout consists of feeding the fish, drinking coffee and taking a pee.
Don't forget the peanut butter and jelly sandwich
Somewhere between the fish & the coffee both nuts get a good clawing 🙃
😂😂😂 THAT'S TOUGH
😂😂
And after 40, that pee can take awhile..
Looks good! Definitely will try it out.
Nice routine. Fits my schedule perfectly. Great Video
Love this workout! really gets you going in the mornings!:) thanks for uploading
It works for me. Just 3 wks in. It's challenging. Losing fat around chest area. Getting stronger. Thanks sir
This is really an awesome presentation. I want to boast my metabolism and i think this Morning workout routine really help me. Thanks for sharing.
Alhamdulillah
@@thecoldone6087 maybe try keto diet?
Quick and effective. Thank you from this 1978 classic
You’re very welcome 🙏🏼
fat Dad checking in~!
29 and former bodybuilder. Got really out of shape since covid, (remember the Lebowski-Thor?) started training and quit drinking again TODAY. This morning routine kicked my ass so damn hard, I had to interrupt after the 3rd Squat set, lay down and faint. Gotta do the rest this evening after warmup, before actual workout. Tomorrow morning I'll be doing the whole thing!
Awesome my friend! 👊
Very useful info. Thanks for sharing this!
Hi l am 79yrs old l do 35 to 4o min exercises every other day. And still work 8hrs a day but l will give these a bash starting with low numbers. then buil up from there .cheers Leslie from Adelaide Australia.
Have you started yet? What's your progress?
I guess my neighbor downstairs is gonna hate me for the burpees at 6:00 a.m.
Kanye East lol
Me too😂😂
foook your neighbor
I was just thinking that
Wacky Jacks, the low impact version. If you're set on the plyometric aspect, do them later on a bottom floor.
found this video this morning while drinking my morning ginger tea. Thanks for sharing some knowledge! May you continue to find good health!
Awesome my friend! You're very welcome 🙏 😊
I’m so sore this morning, I’m going back to bed, is that wrong, because rest is so important, right?
I watched this video while ago and decided to do this routine everyday... almost two months passed by and I'm proud to say that I lost 18 kilos (40 pounds). I noticed that my body became stronger and I'm feeling more comfortable climbing stairs or carrying grocery. Of course, I'm consuming less sugar to balance calories. Thank you for the great work.
F*ck me, mate, 18 kg in two months is a lot. Congratulations keep it up.
You are very welcome my friend! I’m so happy this helped!
💪
Thanks coach , new exacise for me
Inashallah I will try and my best
Tanks again ❤️❤️❤️❤️
Alhamdulillah brother
Praise jesus
Lol 😂
Subhanallah 👍👍👍👍👍
Ali Akbar
Its jan 13 2020 and I am watching this lying on my couch eating a big bucket of sweet popcorn. Yes I am motivated again, cant wait till its jan 2021.
I do a simple 20 minute yoga routine at night and it has literally changed my life. I feel so much better, and it's so little time!
This is awesome!
Suggestion: If we can get a 7-minute timed music to this, it will even be better!!!!!
👊
great interesting video , I was looking for a fresh new morning workout routine , and four types of workout routines for a total of seven minutes is very exciting.
I agree.
I’m going to start this next week. I have a workout in the afternoon but wanted a short one in the am before work.
Awesome my friend 💪
I can fit this 7 min exercise in my schedule, it Looks easy. thanks
Not as easy as it looks!
You hit all of the: pushups, squats, burpees. I add sit-ups. I do ten of each, then one minute off, then a set of each, etc. I’ve added this in the morning then a 55 minute routine on the elliptical. 6x a week. Lost 25 pounds in three months.
And I’m 59.
Awesome work brother! You do love to see it. But if looking for a more comprehensive approach to your overall fitness and nutrition, check out our LIFETIME membership sale, ending tonight! www.fitfatherproject.com/lifetime-2024-l
Best of luck!
-The FFP Team
I definitely need a timer, I can't count seconds without counting reps and so my numbers keep getting thrown off. I am one of those people who can't chew gum and walk at the same time but I am looking forward to adding this to my morning routine.
I downloaded this app called Interval Timer. It works great.
There are Interval Timer Videos on UA-cam. Just watch them while exercising or download them.
Jajaja pensé lo mismo
Push-up motion probably 1sec same as squat. Burpee probably 2-3 seconds. That’s all estimating and will increase as you get thru the sets. If you got a Fitbit it’ll help interval timers are good but may wake up everyone in the house at 4
Homework out app. Very best
Thank you!!! Thank you!!! Thank you!!!!
You’re very welcome 🙏🏼
I'm glad he said the best way to rest is to just "breathe"! I wouldn't have had a clue what to do! 😐
Perfect, a great idea.
Awesome my friend! TY 🙌
starts out as 7 min than 21 mins than before you know it your not going to work anymore just staying Home
Rippi
😂
If you are in your 40 you need a 30min warm up before this 7 min workout
COOL!!
This is great for me being a truck driver is awful on my health. Trying hard to find a routine I can a actually keep up. On the road. Thanks
You are very welcome! I’m happy this helped!
I don't like to workout in the mornings... but I think I could handle 7 minutes!
Hmm
Bud thanku love watching all y’all’s videos something so easy can Killin we just have no excuse
Awesome my friend! You're very welcome 🙏 😊
Dude, you are 28 years old and in the prime of your life. You can burn calories when you think about it. Come back and talk to me when you’re 55.
You can have excuses or you can have results - you can’t have both. I’m 50 years old and I just did this exercise. Yes - my rest were a little bit longer than I modified some forms, but I got it in