{"id":238714,"date":"2020-03-30T14:26:00","date_gmt":"2020-03-30T12:26:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=238714"},"modified":"2024-04-15T09:30:45","modified_gmt":"2024-04-15T07:30:45","slug":"does-morning-cardio-workout-burn-more-fat","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/does-morning-cardio-workout-burn-more-fat\/","title":{"rendered":"Does morning cardio workout burn more fat?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/does-morning-cardio-workout-burn-more-fat\/#Morning_training_%E2%80%93_before_or_after_breakfast\" title=\"Morning training &#8211; before or after breakfast?\">Morning training &#8211; before or after breakfast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/does-morning-cardio-workout-burn-more-fat\/#Can_you_burn_more_fat_in_the_morning_than_in_the_evening\" title=\"Can you burn more fat in the morning than in the evening?\">Can you burn more fat in the morning than in the evening?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/does-morning-cardio-workout-burn-more-fat\/#What_cardio_is_best_for_Weight_Loss\" title=\"What cardio is best for Weight Loss?\">What cardio is best for Weight Loss?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">What part of the day do you devote to cardio training?<\/span> <span title=\"\">Do you prefer the morning <strong>before work<\/strong> or do you rather do it in the <strong>afternoon<\/strong> or <strong>evening<\/strong>?<\/span> <span title=\"\">Morning workout has several benefits that cannot be denied, but we were interested in its importance in burning fat.<\/span> <span title=\"\">Read the article to see if it&#8217;s really <strong>better to wake up early and work out<\/strong> in the morning hours.<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rann_kardio_tr_ning.jpeg\" alt=\"Morning training - before or after breakfast?\" title=\"Morning training - before or after breakfast?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Morning_training_%E2%80%93_before_or_after_breakfast\"><\/span>Morning training &#8211; before or after breakfast?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Working out with an empty stomach<\/strong> has its <strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">supporters and opponents<\/span><\/span>,<\/strong> <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">which is understandable because many of us may not find it comfortable to <strong>train right after waking up.<\/strong><\/span> <span title=\"\"><strong>Several studies<\/strong> have dealt with the topic of morning training, so it is best to know <strong>the view of experts on the whole issue.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>In 1999,<\/strong> <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">the book <strong>Body for LIFE<\/strong> was published, in which author <strong>Bill Phillips popularized<\/strong> cardio <strong>training on an empty stomach.<\/strong><\/span> <span title=\"\">Based on this book, the body is <strong>best able to burn fat by exercising on an empty stomach.<\/strong><\/span> <span title=\"\">According to the author, the body <strong>without the energy supply<\/strong> in the form of <strong>carbohydrates<\/strong> starts with <strong>fat burning.<\/strong><\/span> <span title=\"\">The book has become popular and cardio&nbsp; training on an empty stomach is popular even today.<\/span> <span title=\"\">However, the question remains whether it <strong>affects everyone<\/strong> and whether it is even safe to tire the body before receiving energy.<\/span><\/span> <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">The topic of morning trainings <strong>divides people<\/strong> into two groups &#8211; <strong>before and after meal.<\/strong> Supporters of <strong>training on an empty stomach<\/strong> argue with <strong>better fat burning.<\/strong> Fans of<strong> after-breakfast training<\/strong> claim that post-meal exercise can <strong>trigger blood sugar,<\/strong> which will improve the <strong>intensity of the workout.<\/strong> Their other arguments are <strong>protection against fatigue and lassitude.<\/strong> So which party is right?<\/span> <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">If you are going to exercise before breakfast, your body needs to find energy for it. You woke up, dressed and went straight to the gym, maybe you had a coffee before. <strong>Your body<\/strong> is therefore <strong>forced<\/strong> to use <strong>fat stores as a source of energy.<\/strong> That sounds quite logical, but the problem is that critics of cardio workout ony an empty stomach claim that the body can then <strong>digest proteins.<\/strong> This fact won&#8217;t please bodybuilders and active people trying to <strong>gain and maintain muscle mass<\/strong> through training. At night, the body <strong>decomposes amino acids into glucose,<\/strong> morning cardio activates <strong>more fat as fuel<\/strong> and potentially <strong>amino acids.<\/strong> If the growth and maintenance of muscle mass is important to you, this process is not exactly positive. However, you can avoid it by taking protein after your morning run. <strong>Eat a rapidly digestible protein,<\/strong> such as <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">whey<\/a><\/strong><\/span>, along with a slowly digestible <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" title=\"Micellar Casein Protein - GymBeam\" href=\"https:\/\/gymbeam.com\/protein-casein-miccelar-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>casein<\/strong><\/a><\/span>.<\/span> <span style=\"color: #ff6600;\">[2] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">What do the research results say?<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><strong>The 2010 study<\/strong> compared the pre- and post-meal training. The aim of the study was to reliably <strong>measure the impact of the training<\/strong> on <strong>fat burning<\/strong> and <strong>total weight gain<\/strong> in the <strong>pre-meal participants.<\/strong> The participants were young men whose task was to <strong>increase their calorie intake by 20% and at the same time by 50% more fat.<\/strong> Subsequently, they were divided into <strong>three groups,<\/strong> one group of volunteers trained <strong>in the morning before breakfast,<\/strong> the second group <strong>after breakfast<\/strong> and the task of the third group was <strong>not to exercise.<\/strong> <strong>The passive group,<\/strong> of course, <strong>gained weight<\/strong> and was also most likely to have <strong>insulin resistance.<\/strong> <strong>The post-breakfast group<\/strong> gained about <strong>half less<\/strong> than the participants in the sedentary group, and there were also <strong>problems with insulin.<\/strong> The <strong>pre-breakfast group<\/strong> <strong>gained almost nothing,<\/strong> maintained <strong>a healthy insulin level<\/strong> and, in addition, <strong>burned more fat during the day.<\/strong><\/span> <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">The study revealed for the first time <strong>the benefits of training before breakfast<\/strong> in facilitating <strong>muscle adaptation,<\/strong> improving all-body <strong>glucose tolerance<\/strong> and <strong>insulin sensitivity<\/strong> on a high-calorie fat-rich diet.<\/span> <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">A similar research was done <strong>in 2013,<\/strong> where the role of the male participants was to go jogging in the morning. The runners were divided into two groups for comparison, the first did jogging on an <strong>empty stomach<\/strong> and the second <strong>after breakfast.<\/strong> According to the results, runners burned an average <strong>of 20% more fat<\/strong> <strong>before breakfast.<\/strong><\/span> <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Better results in burning fat on an empty stomach<\/span><\/strong> <span class=\"tlid-translation translation\" lang=\"en\">are also shown in the results of <strong>the 2017 research.<\/strong> <strong>A lower sugar level<\/strong> can be attributed to better fat burning in runners who ran on <strong>empty stomachs.<\/strong> On the other hand, it was found that if men <strong>consumed breakfast first,<\/strong> they <strong>burned more calories during training.<\/strong><\/span> <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Another study mapped the impact of <strong>aerobic training<\/strong> before and after breakfast <strong>on 20 young women.<\/strong> Their task was to <strong>run or walk 3 times a week for 4 weeks.<\/strong> Obviously, the participants were divided into pre- and post-breakfast groups. However, the results did not show any significant loss in training on an empty stomach. The study suggests that <strong>aerobic exercise<\/strong> associated with <strong>hypocaloric diet has caused changes<\/strong> in body composition in <strong>both groups.<\/strong><\/span> <span style=\"color: #ff6600;\">[2] [5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rann_tr_ning_nala_no.png\" alt=\"What do the research results say?\" title=\"What do the research results say?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">So what is the conclusion? Cardio training on an empty stomach can be beneficial for <strong>certain type of people<\/strong> and getting rid of <strong>excess fat from problem areas.<\/strong> It may be useful for <strong>women<\/strong> with <strong>a body fat content<\/strong> of about <strong>13-14%<\/strong> and <strong>men<\/strong> with a fat content in single-digit values, for example <strong>5-6%.<\/strong> Although there are no confirmatory studies on this theory, if you have low fat content in <strong>\u201cdefiant areas\u201d,<\/strong> exercising on an empty stomach <strong>can help<\/strong> <strong>turn<\/strong> these fat cells <strong>into fuel.<\/strong><\/span> <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">There is very <strong>little research<\/strong> on the reliable claim that e<strong>xercising on an empty stomach significantly improves fat burning.<\/strong> It is up to <strong>scientists<\/strong> to further explore this idea and <strong>implement it<\/strong> on much <strong>larger number of subjects and groups of participants.<\/strong> Exercise before breakfast can have a positive effect on your body, but <strong>the equation of intake and expenditure<\/strong> remains a <strong>more important factor<\/strong> in burning fat.<\/span> <span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28792,8350,44254,28324,5075,28936,44248,46912\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Can_you_burn_more_fat_in_the_morning_than_in_the_evening\"><\/span>Can you burn more fat in the morning than in the evening?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">If you start to look at articles that address the appropriate part of the day for cardio workouts, you will encounter frequent comparisons of workouts <strong>before and after breakfast.<\/strong><\/span> <span title=\"\">There are <strong>studies<\/strong> that <strong>confirm the benefits of pre-breakfast training,<\/strong> but also <strong>studies<\/strong> with results <strong>without significant differences<\/strong> between exercise before and after meals.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">It should always be taken into account that the body with <strong>an empty stomach<\/strong> <strong>is unable<\/strong> to perform <strong>the training as intensively<\/strong> as after refueling.<\/span> <span title=\"\">It <strong>burns more fats<\/strong> than carbohydrates in the morning before breakfast, but it also burns <strong>fewer calories.<\/strong><\/span> <span title=\"\">According to a 2012 study, <strong>aerobic training does not require a specific part of the day.<\/strong><\/span> <span title=\"\">It plays a role in an exercise that focuses on <strong>flexibility and strength.<\/strong><\/span> <span title=\"\">It is due to <strong>the change in body temperature<\/strong> during the day, because the later t<strong>emperature increase<\/strong> makes you think that your <strong>exercise is easier<\/strong>, especially when it comes to strength training.<\/span><\/span> <span style=\"color: #ff6600;\">[8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Perhaps one of the <strong>most important factors in reducing fat<\/strong> has been published in a 2013 study. Research suggests that an important factor in successful <strong>weight loss is the thought or feeling that you can train despite the limitations<\/strong> of life.<\/span> <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rann_tr_ning_a_spa_ovanie_tuku.png\" alt=\"Can you burn more fat in the morning than in the evening?\" style=\"width:843px;height:562px\" title=\"Can you burn more fat in the morning than in the evening?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Why to choose morning for your cardio?<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong><span class=\"tlid-translation translation\" lang=\"en\">Routine<\/span><\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\">training requires <strong>regularity<\/strong> and for many it is much easier to do training in the morning. <strong>In the afternoon,<\/strong> there may be more <strong>obstacles<\/strong> in your way to training <strong>than in the morning.<\/strong><\/span> <span style=\"color: #ff6600;\">[8]<\/span><\/li>\n\n\n\n<li><strong><span class=\"tlid-translation translation\" lang=\"en\">Satisfaction during the day<\/span><\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\">it is great to start the day with the feeling that you have managed to do <strong>something for your health.<\/strong><\/span> <span style=\"color: #ff6600;\">[10]<\/span><\/li>\n\n\n\n<li><strong><span class=\"tlid-translation translation\" lang=\"en\">Carbohydrates from breakfast<\/span><\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\">if you&#8217;re used to training <strong>after breakfast,<\/strong> you will use their <strong>energy potential.<\/strong> The usual morning meal is mostly rich in <strong>fiber and carbohydrates,<\/strong> fruit for example.<\/span>&nbsp; <span style=\"color: #ff6600;\">[8]<\/span><\/li>\n\n\n\n<li><strong><span class=\"tlid-translation translation\" lang=\"en\">Improve your attention<\/span><\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\">physical activity affects human concentration, thus morning training can improve your attention during the day.<\/span> <span style=\"color: #ff6600;\">[11]<\/span><\/li>\n\n\n\n<li><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Better mood during the day<\/span><\/span>&nbsp;<\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">you surely know that endorphins &#8211; the hormones of happiness &#8211; are secreted during training.<\/span> <span title=\"\">A better mood will accompany you during the day and it will also affect your work environment.<\/span><\/span> <span style=\"color: #ff6600;\">[12]<\/span><\/li>\n\n\n\n<li><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Improve your sleep<\/span><\/span><\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">A 2014 study demonstrates <strong>improved sleep<\/strong> in people practicing <strong>at 7:00 in the morning.<\/strong><\/span> <span title=\"\">Morning training caused <strong>less awakening<\/strong> during the night and <strong>more time<\/strong> spent in <strong>a deep sleep state.<\/strong><\/span><\/span> <span style=\"color: #ff6600;\">[11]<\/span><\/li>\n\n\n\n<li><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Enjoy the morning nature<\/span><\/span><\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">if you go for the morning run, go to nature.<\/span> <span title=\"\">Find a nearby forest or park and enjoy the morning peace, birds singing and the start of the day.<\/span><\/span> <span style=\"color: #ff6600;\">[10]<\/span><\/li>\n\n\n\n<li><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Improve your appetite<\/span><\/span><\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">exercise also affects the regulation of your appetite by reducing <strong>grellin<\/strong>, which is a <strong>hormone of hunger.<\/strong><\/span><\/span> <span style=\"color: #ff6600;\">[11]<\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Are you interested in other benefits of morning training?<\/span> <span title=\"\">Read about them in our article <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" title=\"9 reasons why to exercise in the morning&nbsp;\" href=\"https:\/\/gymbeam.com\/blog\/9-reasons-why-to-exercise-in-the-morning\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">9 reasons to exercise in the morning<\/a><\/span>.<\/span><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/v_hody_rann_ho_tr_ningu.jpg\" alt=\"Why to choose morning for your cardio?\" style=\"width:843px;height:562px\" title=\"Why to choose morning for your cardio?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_cardio_is_best_for_Weight_Loss\"><\/span>What cardio is best for Weight Loss?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">To burn fat from fat deposits, it is necessary to develop <strong>aerobic activity<\/strong> that uses fat as <strong>the primary fuel source.<\/strong><\/span> <span title=\"\">Aerobic activity is considered to be an exercise in which the heart and lungs use oxygen as a fuel source for an extended period of 15-20 minutes.<\/span> <span title=\"\">In aerobic exercise, the combination of <strong>oxygen, fat and carbohydrates<\/strong> creates <strong>ATP<\/strong> (adenosine triphosphate), which acts as <strong>a fuel for all cells.<\/strong><\/span><\/span> <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/najlep_ie_kardio_na_chudnutie.jpg\" alt=\"What cardio is best for Weight Loss?\" title=\"What cardio is best for Weight Loss?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>1. <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Running<\/span><\/span><\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">is one of <strong>the most popular forms<\/strong> of cardio workout and an hour of running can burn approximately <strong>600 calories.<\/strong><\/span> <span title=\"\">Although running is an activity of <strong>higher intensity,<\/strong> it does not exceed the &#8220;limit&#8221; of anaerobic activity at which carbohydrates are burned.<\/span> <span title=\"\">Among other things, it is one of the most<strong> affordable sports<\/strong> for which you just need <strong>suitable shoes<\/strong> and the desire to get rid of fat.<\/span><\/span> <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2. <span class=\"tlid-translation translation\" lang=\"en\">Jumping Rope<\/span><\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\">except for the <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" title=\"CrossFit Jump Rope Blue - GymBeam\" href=\"https:\/\/gymbeam.com\/crossfit-jump-rope-blue-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">jumping rope<\/a><\/span> itself, you do not need any special equipment for this cardio activity. With jumping rope you can burn up to <strong>1000 calories per hour,<\/strong> but it is best to use it for <strong>short intervals<\/strong> to avoid <strong>injury to your hips or legs.<\/strong> For best results, use <strong>your wrists (not your hands)<\/strong> to move the jumping rope and jump only <strong>slightly above its trajectory.<\/strong><\/span> <span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Cycling<\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\">whether <strong>stationary<\/strong> or <strong>classic<\/strong>, cycling is <strong>a fun and efficient way<\/strong> to burn calories. You can burn up to <strong>600 calories per hour,<\/strong> but it depends on speed. The advantage of stationary bikes is their <strong>availability in the gym,<\/strong> as they are not one of the machines you would always have to wait for. Classic outdoor cycling is advantageous in variability &#8211; the difficulty and intensity of the track you determine yourself. The advantage for bodybuilders is that cycling can also <strong>improve the separation of quadriceps muscles. <\/strong><\/span> <span style=\"color: #ff6600;\">[13] [15]<\/span><\/p>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>4. <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Walking up the stairs<\/span><\/span><\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">whether you use <strong>the classic stairs<\/strong> in a building or a <strong>stepper<\/strong> similar to the stairs <strong>in your gym,<\/strong> you&#8217;ll work harder than you think.<\/span> <span title=\"\">With this activity you can burn <strong>500-600 calories at a moderate pace.<\/strong><\/span> <span title=\"\"><strong>The disadvantage<\/strong> is the <strong>load on the joints,<\/strong> therefore it is not the most suitable training for people with problematic knees.<\/span> <span title=\"\">If you decide for the stairs in your apartment block, choose a time when you will not restrict your neighbors by training.<\/span><\/span> <span style=\"color: #ff6600;\">[14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>5. <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Swimming<\/span><\/span><\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">even though you don&#8217;t sweat while swimming, you burn about <strong>600 calories per hour.<\/strong><\/span> <span title=\"\">This type of cardio is great if you like water, you want to <strong>exercise all your muscles<\/strong> and also <strong>avoid injuries.<\/strong><\/span> <span title=\"\">It also depends on the swimming style, because with butterfly stroke you burn more than with breaststroke.<\/span> <span title=\"\">In the fight against gravity you can burn calories, exercise the whole body, and for a while you find yourself in a completely different world.<\/span><\/span> <span style=\"color: #ff6600;\">[13] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">In addition to the types of cardio workouts, you will certainly find useful <strong>tips<\/strong> on <strong>how to reduce excess fat<\/strong> quickly and efficiently.<\/span> <span title=\"\">If you are interested in this topic, <strong>read our article<\/strong> <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" title=\"17 tips on how to lose fat quickly and efficiently\" href=\"https:\/\/gymbeam.com\/blog\/17-tips-on-how-to-lose-fat-quickly-and-efficiently\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">17 tips on how to lose fat quickly and efficiently<\/a><\/span>.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Morning cardio<\/strong> <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">is definitely a great way to <strong>start the day<\/strong> while doing something for your <strong>health and body.<\/strong><\/span> <span title=\"\">Some research show the <strong>benefits of cardio training before breakfast<\/strong>, but it is questionable whether it is beneficial for all of us.<\/span> <span title=\"\">If you prefer running or cycling after a meal or in the afternoon, <strong>don&#8217;t force it<\/strong>.<\/span> <span title=\"\">First of all, look for the <strong>right time and method of training<\/strong> that makes you<strong> feel good<\/strong> and will <strong>do it regularly.<\/strong><\/span> <span title=\"\">At the same time, keep in mind that <strong>changing your diet<\/strong> in addition to exercise will help you to lose weight effectively.<\/span> <span title=\"\">We keep our fingers crossed in <strong>transformation and reaching your fitness goals.<\/strong><\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a>\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Morning exercise has several benefits, does it include weight loss and better fat burning? Learn about the benefits and ways of morning cardio.<\/p>\n","protected":false},"author":25,"featured_media":80438,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[7433,6689,6449,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-238714","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-body-fat","9":"tag-cardio","10":"tag-exercise","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Does morning cardio workout burn more fat? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Morning exercise has several benefits, does it include weight loss and better fat burning? 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