“Evenings tend to maximize physical performance,” says Dr. Glazer. “Core temperature and cardiovascular function peak around 6 p.m., enabling greater strength, speed, and stamina. For hardcore athletes prioritizing gains and PRs, training after work makes physiological sense.
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.
Generally, working out in the morning is better because it's easier to commit to and get done before the day's responsibilities get in the way. In the evening, many people feel tired after work or school. It can be difficult to find motivation or time to exercise.
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 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.
Exercising in the morning can lead to increased alertness and mental clarity, which may enhance productivity throughout your day. However, it's important to warm up properly, as the body's muscles are typically colder and tighter in the morning.
Morning vs evening workout: which is better? For more focus and energy throughout the day, or to lose some weight, a morning session is well-suited. For improving your strength and stamina, you'll probably see better results if you nip to the gym in the evening.
Morning Exercise Reduces Abdominal Fat and Blood Pressure in Women; Evening Exercise Increases Muscular Performance in Women and Lowers Blood Pressure in Men.
You don't want to overdo it and be tired for the remainder of the day, or worse, work out so hard that your gym performance suffers. As a general rule, your morning workout should be under 15 minutes and not loaded with reps.
"Plus, body temperature and muscle flexibility tend to peak in the late afternoon making it a good time for more intense workouts." Evening workouts: Working out in the evening can help you relieve stress from the day and unwind, Maietta says.
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.
Two-a-day workouts can be an effective way to improve conditioning and meet your fitness goals. But beginners shouldn't jump into working out twice a day. Doing so could cause injury or overtraining. People new to exercise can benefit from gradually increasing physical activity throughout their day.
A study published in the Journal of Diabetes Care reveals that evening exercise helps to lose weight and protects you against many health problems. Researchers measured the physical activity levels of all obese participants in the morning, midday, and evening for almost eight years.
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.
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.
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.
The key word here is “might”. In general, for healthy individuals looking to lose weight or get fitter – morning workouts are perfectly fine.
In preparation for sleep, body temperature drops, heart rate slows, and brain waves get slower. By contrast, exercise leads to a rise in core body temperature, an increased heart rate, and higher levels of arousal that can hinder sleep.
The short answer is: yes! Research has found that 10‑minute workouts can help improve your health and fitness, particularly if you aren't used to exercising. Scheduling gym time or a long workout can feel overwhelming, especially on busy days.
Morning vs. evening workout: which is better? For more focus and energy throughout the day or to lose some weight, a morning session is well-suited. For improving your strength and stamina, you'll probably see better results if you nip to the gym in the evening.
HIIT or interval training
Research shows that HIIT exercises for belly fat help control weight and improve your overall physical condition. These routines don't take a lot of time but still get your heart pumping and work your entire body.
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.
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.
Morning exercise can kickstart your metabolism, helping you burn more calories throughout the day — if that's what your workout goal is. Creates consistency. People tend to be more consistent with morning exercise, due to fewer distractions that are likely to interrupt their routines later in the day.
Exercising in a fasted state (especially if it's a pattern) can leave you feeling sluggish and low energy while stifling or regressing your fitness progress. Your body will always perform and recover better if you're fed—especially for longer, higher-intensity workouts.