Exercising between 6 and 9 a.m. is often referred to as the “golden hour for exercise,” according to Jack McNamara, a lecturer at the University of East London. During these early hours, the body’s natural cortisol levels rise, helping increase alertness, focus, and fat metabolism. McNamara explains that the body is biologically primed to move at this time, making morning workouts especially effective for burning calories and improving overall fitness.
Research supports this idea, showing that exercising before breakfast can boost fat burning by up to 20 percent and enhance metabolic health. Morning exercise also triggers the release of endorphins and other brain-boosting chemicals, which improve mood, memory, and decision-making for up to eight hours afterward.
McNamara recommends keeping morning workouts between 30 and 45 minutes to maintain energy without overexertion. Consistency, he says, is key to forming a lasting fitness habit. Simple steps—like laying out your workout clothes the night before—can make it easier to get moving when the alarm goes off.
By incorporating a morning exercise routine, you not only set a productive tone for the day but also enhance both physical and mental performance, making early workouts one of the best ways to start your morning strong.
