Doing your exercise first thing in the morning — then following it with the right breakfast — is the most efficient fat-burning strategy you can adopt. Here’s how to do it better.

By Dale Taylor

The biggest drawback about mornings is that they come at a rather inconvenient time of day. However, if you can pull yourself out of bed to exercise, you’ll be rewarded with a much leaner physique.

New research at Northumbria University in the UK discovered that guys burned up to 20 percent more body fat by exercising in the morning on an empty stomach. Why? Because you’re exercising in a fasted state, your body sources the energy it needs from your stored fat reserves.

So that you can cash in on this fat-burning phenomenon, we got George Coudounellis, a personal trainer and nutritionist (ultimatepersonaltraining.com.au), to come up with a bodyweight workout you can do anytime, anywhere — which you can follow up with the post-workout breakfasts we’ve included. All you need do is drag yourself off your pillow.

How to Do Our Workout

The workout is designed to maximise fat-burning by using supersets, where you move from one exercise to the next without rest. Research in The Journal of Strength and Conditioning Research found that supersets make you burn more calories than doing traditional straight sets, while also helping you finish your workout faster. To do them you’ll move from push-ups straight to bench dips, then take a 30-second break, then go back to push-ups followed by bench dips for a second set. You’ll repeat this sequence four times before moving onto Superset 2. The whole workout should take you only 20 minutes, leaving you enough time to make a well-earned breakfast.

Click here for the RISE & SHINE workout!