What’s the Best Time of Day to Exercise?

As much as we’d all love to have enough energy and motivation to exercise at any time of day, the reality is that some times are better than others. Many factors can affect the effectiveness of a workout, including your body’s natural circadian rhythm, core body temperature, and hormonal fluctuations. Understanding these factors can help you choose the best time of day to exercise, based on your personal goals and preferences.

One common belief is that morning workouts are the best for weight loss and energy levels. Research suggests that exercising in a fasted state, i.e., before eating breakfast, can increase fat burning and boost metabolism throughout the day. Additionally, morning exercise can help you start your day with a sense of accomplishment, maintain a consistent routine, and improve sleep quality.

However, not everyone is a morning person, and some people may find it challenging to wake up early and push themselves to exercise. In that case, afternoon or evening workouts could be a better choice. Studies show that muscular strength and endurance peak in the late afternoon or early evening when our body temperature is warmer. Moreover, working out later in the day may also help you release stress, relieve tension, and unwind after a long day of work or school.

Bottom line: There is no one-size-fits-all answer to the question of the best time of day to exercise. It depends on your individual preferences, schedule, and goals. Instead of stressing about the ‘perfect’ time, focus on consistency, variety, and enjoyment to make exercise a sustainable part of your lifestyle.

Morning Workouts

Benefits of Morning Exercises

Exercising in the morning has a lot of benefits that can contribute to a productive and energetic day. Firstly, it gives an energy boost and awakens the body, allowing you to focus better on your tasks. Secondly, morning workouts have been shown to help improve sleep patterns and regulate circadian rhythms.

Moreover, when you exercise in the morning, you’re more likely to stick to your routine and make it a habit. It’s less likely that other things will come up that will make you skip out on exercising. Also, it can be a great start to the day and make you feel accomplished before the day even begins.

Tips for a Successful Morning Workout

It can be challenging to wake up early and exercise, but there are some tips that can help make it a successful and enjoyable experience. Firstly, prepare everything the night before. Set out your workout clothes, fill up your water bottle and choose your workout for the next day.

Additionally, start with a light warm-up and some stretches to get the blood flowing. Finally, find something that motivates you- whether it’s music, a workout buddy, or a specific goal.

  • Prepare everything the night before
  • Start with a light warm-up and some stretches
  • Find something that motivates you

Afternoon Workouts

Boosting Energy Levels

Afternoon workouts can be a great way to boost energy levels, especially for individuals who experience mid-day slumps. Exercise releases endorphins, which are known to increase energy levels and reduce fatigue. By working out in the afternoon, you can improve your focus and productivity for the rest of the day. Additionally, afternoon workouts can help regulate sleep patterns, leading to better quality sleep at night.

Avoiding Crowded Gyms

Working out in the afternoon can also help you avoid overcrowded gyms. Mornings and evenings tend to be the busiest times of the day at most fitness centers, so by choosing to work out in the afternoon, you may have more access to equipment and more space to exercise. This can be especially important for individuals who may feel self-conscious exercising in a crowded space.

Types of Afternoon Workouts

  • Cardio: Running, cycling, swimming, or taking a dance class can all be great cardiovascular exercises to perform in the afternoon. These types of workouts can help raise your heart rate and release endorphins.
  • Strength Training: Lifting weights or performing bodyweight exercises like push-ups and squats can help you build muscle and improve overall fitness. Afternoon strength training can be a great way to break up a sedentary workday and improve posture.
  • Yoga: Afternoon yoga classes can help you release tension and reduce stress. Additionally, yoga can help improve flexibility and balance, which can be especially important for people who spend a lot of time sitting at a desk.


Overall, afternoon workouts can be a great way to boost energy levels, avoid crowded gyms, and improve overall fitness. Whether you prefer cardio, strength training, or yoga, there are plenty of exercises to choose from that can help you meet your fitness goals. By incorporating afternoon workouts into your routine, you may find that you feel more energized and productive throughout the day.

Evening Workouts

Evening Workouts

Benefits of Evening Workouts

Exercising in the evening has several benefits. Firstly, it can be easier to fit into your schedule if you have work or other commitments during the day. Additionally, many people find that exercise helps them to wind down after a long day and can lead to better sleep. Finally, some studies suggest that the body is more ready for physical activity in the evening, with increased flexibility and strength compared to earlier in the day.

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Things to Consider

While evening workouts can be beneficial, there are a few things to consider. Firstly, exercising too close to bedtime may make it difficult for some people to fall asleep, especially if the workout was particularly intense. Secondly, depending on the type of exercise, evening workouts may not be the best choice for those who struggle with low energy levels later in the day. Finally, be mindful of the time it takes for your body to cool down and recover after exercise, so that you aren’t too revved up before trying to sleep.

  • Best time for evening workouts: Aim to finish your workout at least 2-3 hours before bedtime.
  • What types of exercise work well in the evening: Try low-impact workouts like yoga or stretching, or cardio activities such as running or biking (just be sure to factor in the cool-down time).
  • Things to avoid before an evening workout: Heavy meals or alcohol, which can interfere with the quality of your workout.

Benefits of Morning Workouts

Increased Energy Levels

Working out in the morning can boost your energy levels and set you up for a productive day. Exercise stimulates the production of endorphins, which are natural mood boosters, and increases blood flow and oxygen to the brain. This can lead to improved focus and mental clarity.

Improved Sleep Quality

Exercising in the morning can also improve your sleep quality. Regular physical activity can reduce stress levels and promote a healthy sleep cycle. Working out early in the day can also help regulate your body’s natural sleep-wake rhythm, leading to better overall sleep quality.

More Consistent Exercise Routine

Starting your day with an exercise routine can set the tone for a more consistent workout schedule. Life can often get in the way of our fitness goals, but making exercise a priority in the morning can help ensure that it happens before other obligations arise. With a consistent workout routine, you can achieve your fitness goals and improve your overall health and well-being.

Boosted Metabolism

Working out in the morning can also give your metabolism a boost. Exercise raises your body’s metabolic rate, which means that you’ll burn more calories throughout the day. Additionally, studies have shown that morning exercise can lead to better food choices throughout the day, resulting in healthier eating habits and weight loss.

Increased Productivity

Finally, morning workouts can help boost your overall productivity. Exercise has been shown to increase blood flow and oxygen to the brain, which is essential for cognitive function and creativity. By starting your day with a workout, you’ll be setting yourself up for a productive and successful day ahead.

  • Increased Energy Levels
  • Improved Sleep Quality
  • More Consistent Exercise Routine
  • Boosted Metabolism
  • Increased Productivity

Benefits of Afternoon Workouts

1. Improved Performance

Research shows that the body’s circadian rhythm, or internal clock, is closely linked to physical performance. During the afternoon, the body temperature is at its highest, blood pressure and hormone levels are optimal, and reaction time is at its peak. This makes afternoon workouts a great choice for maximizing performance and achieving better results.

2. Increased Energy

Afternoon workouts can boost energy levels, making it easier to push through a tough workout. This is because the body has had time to fully awaken and digest food from lunch, creating a natural energy boost. Additionally, exercise releases endorphins, which can provide a natural mood and energy boost.

3. Better Sleep

While exercise can improve sleep in general, working out too close to bedtime can actually interfere with sleep quality. Afternoon workouts allow the body to cool down and relax post-exercise, which can improve sleep quality later in the evening.

4. Lower Stress Levels

Exercise is a powerful stress reliever, and afternoon workouts can be particularly effective in reducing stress levels. This is because they provide a natural break in the middle of a busy day, allowing for both physical and mental rejuvenation. Additionally, exercise can help regulate cortisol levels, a hormone released in response to stress.

5. Consistency

Making exercise a consistent part of a daily routine can be challenging, but afternoon workouts may be easier to stick with than morning workouts. This is because mornings can be unpredictable and rushed, making it difficult to consistently fit in exercise. Afternoons, on the other hand, tend to be more consistent and predictable, making it easier to establish a workout routine.

Benefits of Evening Workouts

Better Sleep

One of the main benefits of evening workouts is the potential to improve your sleep quality. Exercise is known to reduce stress and promote relaxation, which can help you fall asleep faster and sleep more soundly throughout the night. Additionally, evening workouts can help regulate your body’s circadian rhythm, making it easier to establish a consistent sleep schedule.

Increased Energy

Contrary to popular belief, evening workouts can actually boost your energy levels. Exercise stimulates the production of endorphins, which are natural feel-good chemicals that can leave you feeling more energized and alert. Additionally, getting your heart rate up in the evening can help you power through any remaining work or household tasks before winding down for the night.

Flexibility and Convenience

For many people, evening workouts are simply more feasible than morning or afternoon sessions. If you have a busy schedule or commitments earlier in the day, evening workouts can provide a necessary opportunity to fit exercise into your routine. Additionally, evening workouts can be more flexible in terms of timing and location, allowing you to choose a workout that best fits your needs.

  • Can exercise outdoors during cooler temperatures in the summer months
  • Avoid crowded gyms during peak times
  • No need to wake up extra early to exercise before work or school

Better Performance

Finally, many people find that they perform better during evening workouts. This is likely due to the fact that your body temperature peaks in the evening, which can lead to increased endurance and strength. Additionally, after a full day of eating and hydrating, your body is better fueled for a workout in the evening.

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Benefits of Evening Workouts
Better Sleep Improved sleep quality and consistent sleep schedule
Increased Energy Endorphins produce natural energy boost
Flexibility and Convenience Fewer scheduling conflicts and more options for workouts
Better Performance Peaking body temperature and proper fuel for exercise

Disadvantages of Morning Workouts

Early morning fatigue

For many people, mornings are a time when they feel the most fatigued and least motivated to exercise. This can make it difficult to push yourself and maintain a high level of intensity during your workout. Additionally, if you wake up feeling particularly tired or groggy, it can be challenging to even get started on your workout.

Risk of injury

When you first wake up in the morning, your body may not be fully warmed up or flexible. This can increase your risk of injury if you jump right into a rigorous workout without properly warming up and stretching first. Muscles and joints may be tight and stiff, which can limit your range of motion and increase the likelihood of pulling a muscle or straining a joint.

Sleep quality

Early morning workouts can disrupt your sleep schedule and quality. Waking up earlier than usual to exercise can make it harder to fall asleep or stay asleep at night. This can have negative impacts on your overall health and wellbeing, as getting proper sleep is essential for optimal physical and mental functioning.

Adjusting your schedule

For those who are not used to waking up early to exercise, a morning workout routine may require a significant adjustment to your daily schedule. This can be difficult and may take some time to get used to. Additionally, if you have other commitments or responsibilities in the morning, such as work or childcare, it may be difficult to find the time to squeeze in a workout.


Working out on an empty stomach in the morning can lead to decreased energy levels and poor performance during your workout. However, eating a full breakfast before exercising can be challenging for some people, especially those with sensitive stomachs. It can also be difficult to find the time to eat and digest a meal before a morning workout if you are on a tight schedule.

Social life

Exercising in the mornings may make it difficult to socialize with friends or family who have different schedules. If your friends or family prefer to exercise in the evenings or at other times during the day, you may miss out on opportunities to connect with them if you stick to a morning workout routine.

Disadvantages of Morning Workouts
Disadvantages Solutions
Early morning fatigue Try to get a good night’s sleep and wake up gradually with stretching or light activity before starting your workout.
Risk of injury Warm up and stretch properly before starting a rigorous workout. Consider doing low-impact exercises to avoid strain on your muscles and joints.
Sleep quality Try to maintain a consistent sleep schedule and limit caffeine and alcohol intake. Consider doing evening or afternoon workouts instead, if possible.
Adjusting your schedule Gradually adjust your routine and try to find a time that works for you and your other commitments. Consider doing shorter workouts or splitting up your exercise routine if time is limited.
Nutrition Opt for a light breakfast or small snack before exercising. Experiment with different types of food to find what works best for you. Consider doing workouts that don’t require as much energy in the morning, such as yoga or stretching.
Social life Try to find other ways to connect with friends or family, such as taking a walk together during the day or doing a weekend workout.

Disadvantages of Afternoon Workouts

Inconsistent Performance

One of the biggest disadvantages of afternoon workouts is that your performance may be inconsistent throughout the day.

Your energy levels and motivation can fluctuate as the day progresses, which can affect the quality of your workout. You may feel more lethargic or less motivated to exercise in the afternoon than you would in the morning or evening.

Additionally, if you have a demanding job or other daily responsibilities, your stress levels may increase as the day goes on, which can also impact your workout.

Increased Crowds

Depending on where you work out, afternoon workouts may be more crowded than morning or evening sessions. This can make it harder to use certain equipment or find space to exercise.

If you prefer a quieter, less crowded environment, you may want to consider working out earlier in the day or later in the evening.

Disrupted Schedule

Finally, afternoon workouts can sometimes disrupt your daily schedule.

If you have a busy work or family schedule, adding a workout in the middle of the day can throw off your routine and make it harder to get everything done.

You may need to factor in time for commuting to and from the gym, changing clothes, and showering, which can take up valuable time and interfere with other activities.

Disadvantages of Evening Workouts

Impact on Sleep

Working out late in the evening can impact the quality of sleep because of the increase in adrenaline and heart rate, which can make it difficult to fall asleep. This can lead to sleep deprivation and have a negative impact on overall health and well-being.

Increased Stress

Evening workouts can also increase stress levels, especially after a long day at work or other daily responsibilities. This can also impact the quality of the workout since the body may not be able to perform to its full potential with increased stress levels.

Higher Risk of Injury

Working out in the evening can also increase the risk of injury, as the body may be tired and less responsive. This can lead to poor form and technique, which can result in injury.

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Possible Interruptions

Evening workouts may also be interrupted by other events or obligations, which can make it difficult to stick to a consistent workout routine. This can also lead to feelings of frustration and disappointment.

Factors to Consider

Natural Rhythms

Everyone has their own natural rhythms called circadian rhythms. It is the internal process that regulates the sleep-wake cycle, hunger, digestion, and other bodily functions. So, when it comes to choosing the best time of the day to work out, you should consider the natural rhythms of your body.

  • If you are a morning person, you might feel more energetic and productive, so working out in the morning would be a great idea.
  • On the other hand, if you feel more active in the afternoon or evening, you can opt to do your workout sessions in the late afternoon or early evening.

Personal Schedule

Your personal schedule also plays a vital role in determining the best time to workout. You should look for a time slot that would be ideal for you to stick to the routine and make it a habit.

  • If you have to rush to work in the morning, you can choose to exercise in the evening after work or before dinner.
  • If you work night shifts, the best time for you to work out would be after waking up, as it resets your internal clock.

Type of Workout

The type of workout you plan to do also matters when choosing the best time of the day to exercise.

  • A light morning workout, such as yoga or stretching, can help to wake up your body and mind.
  • Cardio workouts, such as running or cycling, are best done in the morning, as it can boost your metabolism and burn more calories throughout the day.
  • Strength training, such as weightlifting, can be done in the evening as your body temperature, and hormone levels are optimal, which can allow you to lift more weight and increase muscle mass.

Summary of the factors to consider when choosing the best time of day to exercise
Natural Rhythms Personal Schedule Type of workout
In sync with internal clock Choose a time to stick to the routine Morning cardio, evening strength training
Feel energetic and productive Avoid clashing with work/school hours Light workouts in the morning

Questions and Answers:

What is the best time of day to exercise for weight loss?

The best time of day to exercise for weight loss is early in the morning before breakfast. This is because your body has been fasting all night and your glycogen stores are low, so your body will start burning fat for energy instead of glucose. However, if you’re not a morning person, exercising at any time during the day is better than not exercising at all.

Is it better to work out in the morning or at night?

It depends on your personal preference and schedule. Exercising in the morning can jumpstart your metabolism and give you energy for the day ahead, while exercising at night can help you relax and sleep better. However, be cautious of exercising too close to bedtime as it can interfere with your sleep.

Can I exercise right after eating?

You should wait at least an hour after eating before exercising to allow your body to digest the food. Exercising too soon after eating can cause cramping, nausea, and indigestion. However, if you need to exercise before a meal, a light snack such as a banana or an energy bar can give you the necessary fuel.


Michael Evans

I think the best time of day to exercise is in the morning. As a busy working man, I often find it difficult to make time for exercise in the evening after work. Plus, when I exercise in the morning, I feel energized and ready to tackle the day ahead. It also helps me maintain a healthy routine and sets a positive tone for the rest of the day. Additionally, it’s been shown that morning exercise can lead to improved sleep at night and better overall health. Of course, everyone’s schedule is different, but for me, the morning is the best time to prioritize my fitness goals.

Andrew Brown

As a male reader, I’m always trying to optimize my workout routine and get the best possible results. So, the question of the best time of the day to exercise is of great interest to me. After reading the article, I came to the conclusion that the answer depends on my personal goals and preferences. If I’m looking to improve my sleep quality and boost my metabolism, then working out in the morning might be the best option for me. On the other hand, if I’m trying to increase my strength and endurance, I might go for an afternoon or evening session. Overall, it’s important to take into account my own body clock, schedule, and physical abilities before deciding on the optimal time of day to exercise.

Emma Johnson

As a busy working woman, finding the best time to exercise can be challenging. This article has shed light on the benefits and drawbacks of working out in the morning, afternoon, and evening. I appreciated the evidence-based approach and the fact that everyone’s body is different, therefore, finding the best time that suits one’s lifestyle and goals should be prioritized. Personally, I prefer to exercise in the morning because it sets the tone for the day and energizes me for work. However, I find it hard to commit to morning workouts consistently due to early meetings and other priorities. I also didn’t realize that working out in the late afternoon or evening can affect my sleep quality and disrupt my circadian rhythm. Overall, this article has given me a better understanding of when and how to fit exercise into my busy schedule and the importance of listening to my body’s natural rhythm.