What's the Best Exercise to Do First Thing in the Morning?

One move to burn fat, jump-start your metabolism, and energize you all day long.

A man performing a three-way lunge exercise in the morning.

If you're looking to jump-start your metabolism, burn fat faster, and give yourself energy that will last you the whole day, one answer immediately leaps to mind: the three-way lunge. Now, why is three-way lunge the best exercise move to turn to in the morning?

That's easy: it's a great way to lengthen and strengthen the muscles in your legs—which also happen to be huge calorie-burning machines—while improving mobility and stability in your hips at the same time. And unlike squats, where you're going up and down, a lunge forces you to step forward and backward, which also allows you to work on your balance. I've included the instructions for this move below. And once you've mastered your morning moves, you'll graduate to the 5 Luxury Exercise Classes Every Man Needs to Try. 

How to do the Three-Way Lunge:

Step one: Stand with your feet shoulder-width apart.

Step two: Step forward with your right leg and lower your hips toward the floor by bringing your left knee close to the ground while bending your right knee at close to a 90-degree angle. Keep your shoulders square, your abs tight, and your head facing forward.

Step three: Return to the starting position and then immediately step to your right into a wide base and bend your right knee while keeping the left leg straight, shifting your hips to the right and down.

Step four: Return to the starting position and step back with your right leg, lowering your hips toward the floor by bringing your right knee close to the ground while bending your left knee at close to a 90-degree angle.

Step five: Repeat this series of lunges six to eight times, holding each lunge for two seconds. Then repeat with your left leg.

Verstegen is the founder of EXOS elite training centers and the author of Core Performance.

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