10 Minutes Each Morning

he protocol
Caffeine + fasted morning cardio.
Caffeine
When you wake up, drink a cup of coffee, green tea, or black tea, without any added milk, sugar, or any other form of calorie. This needs to be a calorie-free drink that you’re drinking in a fasted state, but something that contains some level of caffeine.
Cardio
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When you’ve finished your beverage, engage in 10–30 minutes of light to moderate cardio. Pick something that will be sustainable — something you can do every single day. It doesn’t have to be strenuous, just something that will raise your heart rate and get your blood flowing. As you’re in a fasted state, you don’t want to spike your cortisol or otherwise stress out your body.
Some examples include:
Yoga
Walk around the block
Swimming
Cycling
Elliptical
Bodyweight movements
The 7-minute bodyweight workout
Turkish Get-Ups
5 Important Reasons to Exercise in the Morning
You only need 5 minutes.
medium.com
How it works
Fasted cardio is a powerful fat loss strategy on its own, but combined with caffeine, it becomes even more potent. Caffeine helps to mobilize fatty acids during your cardio, leading to even more fat burning.
During fasted cardio, your body will have minimal to no stores of readily available energy — i.e. glycogen from the foods you eat. Your body will therefore need to tap into energy stores in the body — i.e. stored fat. In fact, a study has shown that you will burn up to 20% more fat than you would have if you had eaten beforehand.
Interestingly, it is suggested that this protocol is particularly effective for stubborn areas, such as the thighs.
Furthermore, exercising in the morning will boost your metabolic rate and lead to EPOC — excess post-exercise oxygen consumption. This is where your body continues to burn calories for up to 24 hours after a workout, meaning you’ll be burning extra calories for the rest of the day.