Is it better to exercise in the morning or at night?

Author: Prof. Katarina Runte  |  Last update: Thursday, July 10, 2025

Whether working or at home, most people hit the dreaded afternoon slump around 3 p.m. A recent study of more than 90,000 people found that working out in the afternoon reduces the risk of heart disease or early death more than physical activity in either the morning or afternoon.

What is the best time of day to workout?

And long story short -- research tends to show that late afternoon or evening/night workouts tend to be the best time to train when compared to morning workouts. This is because in the evening, you're more hydrated, more fueled with glycogen, and most importantly your core body temperature is at its highest.

Which is more effective, morning workout or evening?

Tailor your workout timing to align with your fitness goals. If you're aiming to boost metabolism and energy levels, morning exercise may be beneficial. Alternatively, if you're focused on strength gains or performance improvements, evening workouts might be more suitable.

Is it better to work out in the morning or sleep?

Morning workouts are good for your physical and mental health, but not at the cost of sleep deprivation. Getting enough sleep is more important than exercise.

Is it better to workout in the morning or night to lose weight?

Is there a "best" time to exercise? The question is still being debated, but an observational study suggests that early morning may be ideal when it comes to weight management. Researchers reviewed data from the CDC's National Health and Nutrition Examination Survey.

Morning vs Evening Workout | New Data Changes Things Up

Is morning or evening exercise better for belly fat?

Morning Exercise Reduces Abdominal Fat and Blood Pressure in Women; Evening Exercise Increases Muscular Performance in Women and Lowers Blood Pressure in Men.

Do you lose more weight if you workout before bed?

Those who exercised in the later hours still lost weight, but it was significantly less, at 2.1 pounds. Although this study didn't examine the late evening hours, it still shows a trend toward earlier workouts being preferable for weight loss, which has been backed up by other studies on early morning exercise.

Is it good to exercise immediately after waking up?

In general, for healthy individuals looking to lose weight or get fitter – morning workouts are perfectly fine. In most cases, they are even a great choice (see next section).

What is the best time to workout to lose belly fat?

Overall, the experts agree: Exercising in the morning is the best time of day to work out for logistical, effective and health reasons. When it comes to weight loss, a 2023 study published in the journal Obesity found exercising between 7 a.m. and 9 a.m. could help.

How late is too late to workout?

Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. However, a small study, published in Sports Medicine suggests that some people can exercise in the evening as long as they avoid vigorous activity for at least one hour before bedtime.

Should I workout on an empty stomach?

The final verdict? Exercising in a fasted state may burn some quick body fat, but it's not the best option for your body in the long-run. Eat a small snack or meal before and after your workout to ensure that you're properly fueled to perform your best in the gym and recover quickly when you get home.

Is it good to exercise before bed?

Aerobic exercise causes the body to release endorphins.

These chemicals can create a level of activity in the brain that keeps some people awake. These individuals should exercise at least 1 to 2 hours before going to bed, giving endorphin levels time to wash out and “the brain time to wind down,” she says.

How many days a week should I workout?

do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week. spread exercise evenly over 4 to 5 days a week, or every day.

What is the 6 12 25 rule?

The 6-12-25 Protocol is a powerhouse training protocol that harnesses the intensity of giant sets to pack high-volume work into a short period. By targeting one muscle group or body part per set, this method takes you through three different exercises with minimal rest, hitting 6, 12, and 25 reps in quick succession.

How many minutes do you exercise per day?

You can do strength training by using weight machines or weights, your own body weight, heavy bags or resistance bands. You also can use resistance paddles in the water or do activities such as rock climbing. As a general goal, aim for at least 30 minutes of moderate physical activity every day.

Should I eat before or after I workout?

Eat after you exercise

Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores. Think about having a snack if your meal is more than two hours away.

How many minutes a day should I exercise to lose belly fat?

You can't target belly fat with specific workouts, but getting at least 30 minutes of moderate exercise, eating well, and prioritizing your sleep can help you lose weight overall — including from around your belly.

Is it better to run in the morning or at night to lose weight?

Researchers say exercising between 7–9 a.m. is best for weight management. Morning exercisers had a lower body mass index and waist circumference than those exercising later. Experts say better sleep, mental health, brain health, and physiological health are also important benefits of exercise.

Is it OK to sleep after workout in the morning?

Is it good to sleep after exercise in the morning? Yes, it can be good to have a brief nap after exercise in the morning. It's normal to feel sleepy due to the release of certain hormones. Having a nap after exercise in the morning can reduce fatigue and help your body recover faster.

Is it better to do cardio or weights in the morning?

Morning Exercise

The morning often suits running, walking, and cardio exercise, rather than heavy weight lifting. Make sure you warm up before doing anything strenuous, especially in the morning. Take it easy on your back for a few hours after rising. Don't hop out of bed and try for a deadlift personal best.

What is the best pre-workout meal?

Pre-Workout Foods
  • Protein Bar. ...
  • Porridge and Oatmeal. ...
  • Fruit Smoothies. ...
  • Wholegrain Bread, Sweet Potato and Brown Rice. ...
  • Apple Wedges and Peanut Butter. ...
  • Omelette. ...
  • Homemade Protein Bars. ...
  • Protein Shakes. Last but not least, protein shakes.

What exercise burns fat before bed?

Exercising before bed can be great for targeting belly fat, as it enhances your metabolic rate, and promotes fat loss while you sleep. Engaging in light to moderate exercises like planks, leg raises, and bicycle crunches can activate core muscles, improving overall body composition without disrupting sleep patterns.

Will I gain weight if I sleep after exercise?

Will I gain weight if I sleep after exercise? “No, sleeping after exercise will not cause weight gain. In fact, sleep is an essential component of weight management, as it regulates hormones (such as leptin and ghrelin), which control appetite and metabolism,” explains Li.

What is the latest you should exercise before bed?

In general, it is fine to work out at any time of day. That said, some researchers suggest that you should stop exercising at least 90 minutes before sleep. This time allows heart rate to slow down and body temperature to return to normal.

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