When Is the Best Time to Work Out? Morning or Night?

Picking the right time of day to work out is crucial for staying consistent and reaching your fitness goals. We break down the science-backed benefits of different workout times to help you pick the right time of day.

Key Takeaways

• Working out while fasted, such as first thing in the morning, may enhance fat oxidation and support weight loss.
• In the afternoon, your body temperature and workout efficiency often peak.
• Evening workouts can be a fantastic way to unwind from the day.
• Experts generally recommend ending your workouts at least 90 minutes before bedtime, and longer if you're exercising at high intensity.

See More: Does Having Muscle Really Burn Body Fat?

Picking the Perfect Time to Work Out

Carriejune, founder of Minibeast, says:

"Morning, afternoon, and evening workouts each have unique benefits and drawbacks. Ultimately, the best time is the one that lets you stick to a consistent workout routine."

Some people swear by morning workouts. Others prefer evening workouts. Still others take the middle ground, with afternoon workouts.

But which is the best time?

Well, that depends. It depends on your body, your schedule, and your fitness goals.

The good news is there isn't really a single "best" time. Or, rather, the best time is the one that works best for you.

We'll break down the pros and cons of morning vs afternoon vs evening workouts to help you pick the right one for you.

Bonus: The Best Gym Equipment to Help Target Belly Fat

Things You Should Consider

Before we do that, there are a few things to cover.

Picking the right time of day to work out is important. Even more important, though, is working out at all. Regular exercise is key for supporting overall health and wellness, and research shows it can reduce the risk of death.

Consistency, then, is key. Whatever time you choose, try to make your workout routine as consistent as possible.

For that reason, the best time to work out is often the time that you'll actually show up for. If you're a night owl, you might be happier working out at night, even if morning workouts would technically be more optimal for your goals.

Morning Exercise

Plenty of people are quite passionate about morning exercise. That passion is not entirely unfounded.

For one thing, working out first thing in the morning means you can get your workout out of the way. It lessens the chance of something getting in the way of your workout during the rest of the day, like an unexpected social event. In other words, morning workouts may help improve adherence to routine, which is often key.

Some people do their morning workouts without eating. Training on an empty stomach may enhance fat oxidation.

Morning workouts may also reduce hunger hormones, which could help support appetite regulation throughout the day. If your goal is weight management, that's a significant potential benefit.

Many morning exercisers say working out early makes them feel like they have better energy levels throughout the day, and improves their mood, too. A great morning workout can set a positive tone for the rest of the day.

All that said... Ever woken up on the wrong side of bed? It's common to wake up feeling stiff, tired, cranky, or otherwise unprepared for the day ahead.

That can make it difficult to jump right into an intense workout. In fact, it can make it dangerous, because your muscles and nervous system literally might not be fully prepared for what's in store.

To prevent injury, make sure to do a warm-up with some dynamic stretching before your morning workout.

Afternoon Exercise

If you find you're just too sluggish in the morning, need your beauty sleep, or just aren't a morning person, no fear. Just work out later in the day.

For one thing, body temperature often peaks in the afternoon. That can enhance performance.

Muscle temperature and flexibility also often peak in the afternoon. That can similarly enhance performance and coordination, and reduce the risk of injury.

That's not all. Oxygen uptake kinetics, or the speed and efficiency at which your body delivers oxygen to working muscles, also usually peak in the afternoon (or evening). Higher oxygen uptake kinetics, or VO2 kinetics, can mean less reliance on anaerobic energy and less fatigue.

Some research suggests that afternoon workouts reduce the risk of heart disease more than morning or evening workouts.

However, afternoon exercise can be tricky for many people with regular work schedules.

Evening Exercise

Many people find their physical performance peaks in the evening. As we mentioned, oxygen uptake kinetics can also peak in the early evening, which can enhance exercise efficiency.

You might also appreciate being able to let off steam after a long day. Working out can be a great form of stress relief.

Depending on how that day went, you might also find your body well-primed for vigorous exercise.

However, timing matters more in the evening. Get things wrong, and you might undermine your sleep schedule.

Like any workout, evening workouts can significantly raise your heart rate and body temperature. But if that vigorous workout is too close to bedtime, it can undermine your sleep quality.

If your workouts are high-intensity, try to wrap things up 3-4 hours before you intend to fall asleep. More moderate evening exercise might be alright if finished 90-120 minutes before bedtime.

How to Build an Efficient Workout Routine

Picking the time of day to do your workouts is one thing. Knowing what to do during your workouts is another.

There are many things to consider. Sets and reps. Proper form. Diet. The list goes on.

Regardless of whether you want to work out in the morning, afternoon, or evening, a workout challenge is a fantastic way to dive into a professionally designed, customized workout routine.

Minibeast's 8-Week Workout Challenge gives you access to exactly that. You get multiple workout programs, calories that are customized to your body composition and goals, example meal plans, demonstration videos, supplement advice, and much more.

Conclusion

Regular physical activity provides plenty of benefits. It can help you lose weight, achieve better sleep, enhance mental clarity, and generally support your overall well-being. Exercising consistently is more important than doing so at a specific time of day.

Therefore, you should generally pick the time of day that suits you and your goals best.

Frequently Asked Questions

What is the Best Time of Day to Work Out?

Ultimately, the best time is the time that helps you stay consistent. Exercising in the morning may be good for weight loss, in the afternoon can be good for peak strength, and the evening can be great for letting off steam after a long day.

What Are the Downsides of Morning Workouts?

In the morning, your muscles often have reduced flexibility, which can increase the chance of injury. That's why warming up before exercise is so important.

How Late Is Too Late to Work Out?

Working out too late can disrupt your sleep. Experts often recommend ending exercise no later than 90 minutes before bedtime, or at least 2 hours before sleep if your workout is intense.

Keep Reading: 13 Exercises That Burn the Most Calories

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