21-Day Morning Fat Burning Challenge

Rise and SHINE all day!

Working out early in the morning will improve all aspects of your life. Aside from enhancing your physical condition, morning exercise can also benefit your mental health and emotional well-being. Our 21-day morning fat-burning challenge is the perfect way to lose weight, gain energy, and set you up for a successful day!

Benefits of Early Morning Exercise

If you’re not a morning person, you’re probably thinking, “there’s no way that I can workout early in the morning.” I totally understand that mindset, believe me, but I urge you to give it a shot. Early morning exercise will get your blood pumping and oxygen flowing through your veins, providing you with loads of energy & focus to get you through the day. Once you realize how amazing you feel, morning workouts will easily become a lifelong habit!

An added benefit of morning workouts is that you’ll have more free time later on in the day. If you’ve already taken care of your daily exercise requirement, you don’t need to worry about making it to the gym after you get home from work or school, exhausted from a long day. You’re more likely to stick to a routine if you can get the hard tasks accomplished early. Night time will be reserved for relaxation and recovery. 

Related: 7 Benefits of Working Out First Thing in the Morning

21-Day Morning Fat Burning Challenge

What to do: This 21-day fat-burning challenge consists of a short morning workout, every day, for three weeks straight. You don’t need a gym membership or any fancy equipment to complete the challenge, all you need is your body and about 10-20 minutes! That’s it! 

We’ve included instructional videos below, to show you how to properly perform each move. Using proper form helps to prevent injuries as well as ensure that you’re getting the most out of your workout.

What you need: a gym timer (free apps are available for download), and a mat or towel.

Week 1: Set your timer for 30 seconds of exercise and 15 seconds of rest. Complete all exercises in order. Repeat for a total of 2 rounds.

Week 2: Set your timer for 45 seconds of exercise and 15 seconds of rest. Complete all exercises in order. Repeat for a total of 2 rounds.

Week 3: Set your timer for 50 seconds of exercise and 10 seconds of rest. Complete all exercises in order. Repeat for a total of 3 rounds.


  1. Burpees
  2. Inch Worms
  3. Mountain Climbers
  4. Squats
  5. Skaters
  6. Plank

Instructional Videos

If you enjoyed this challenge, we think that you’ll also love these fun & effective morning routines:

Editor’s Note: Originally published Jul 9, 2017.

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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  1. Do you have a Modified version I’ve asked you arthritis in bilateral makes it difficult to do Burpee’s anything else involving knees

    1. Jenn, Please check under the fitness category for fat buring workouts that don’t include burpee’s or any other type exercise. There are tons for you to look over.

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