What is the most effective time of day to work out?

When's the best time of day for you to get your workout on? Learn the differences between morning, afternoon and night exercises and which one is best for you according to science.


by Aline Barbosa

Published on 12/27/2022

Weigh in the pros of your schedule and check what experts have to say.

effective time work out
When is the best time of day to exercise? Source: Adobe Stock.

Do you ever struggle to get motivated for an exercise? Have trouble deciding when is the most effective time to work out every day? You’re not alone. For many people, due to jam-packed schedules, squeezing in even a short workout can feel like an impossible task.

Working out consistently is the most important factor for achieving the desired results. But did you know the time of day you work out can also have an impact on the success of your fitness goals?

Generally, the best time to exercise is the time of day when you are most alert and energized. Some people are early birds, while others prefer late night workouts.

Studies have shown that exercising in the morning can lead to increased energy throughout the day and improved sleep at night. If an early morning routine isn’t feasible, it’s still beneficial to workout at any time that works with your schedule. 

According to recent data, the time of day you choose to get a move on has a significant impact on your exercise in several different ways. So, keep reading the content below to learn what is the most effective time to work out and determine what’s best for you. 

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The most effective time to work out is when you can

Ultimately, the best time of day to exercise is whenever you can fit it into your schedule. Everyone’s lifestyle is different and not everyone has the luxury of being able to choose when they work out.

Finding effective ways to manage your time in order to squeeze in a workout or two each week will help you stick with an exercise routine and make the most of your time. 

For instance, if you’re a morning person, consider exercising when you wake up to get it out of the way and reap the benefits throughout the day. A midday workout can be effective too – use your lunch break as an opportunity to squeeze in some exercise.

If nights are more your speed, take advantage of the extra time in the late afternoon and evening hours to fit in a workout before winding down for the day. 

Regardless of when you work out, it’s important that you make the most of your time. Focus on effective exercises that target multiple muscle groups at once, and keep track of your progress so that you can see your results.

With the right plan and dedication, you’ll be able to make exercise a priority in your life no matter what time of day it is.

Now with that out of the way, working out in the morning, afternoon and at night all have their pros according to science. Take a peek below to learn what they are and choose the most effective time of day to work out that works best for your lifestyle. 

Pros of a morning workout

effective time work out
Are mornings an effective time to work out? Source: Adobe Stock.

A quality workout in the early hours will not only jumpstart your energy levels, but also provide numerous long term physical and mental health benefits. Check out the advantages below.

It can boost your productivity

Working out in the morning can be the most effective time of the day to get your sweat on, as the benefits go far beyond getting the energy you need for the day ahead.

Research has shown that those who wake up early and fit in a morning workout often report feeling more productive throughout the day – making it a great way to get the most out of your workday.

Along with the obvious physical advantages, integrating a morning workout into your routine can help provide an extra burst of motivation and energy that’ll help keep you focused and productive until the end of the day.

Might help adjust your sleeping cycle

Working out in the morning has its advantages and the potential to improve the quality of your sleep cycle is certainly one of the pros.

Studies show our bodies have the most energy and alertness at the start of the day, making it the most effective time to get some exercise in.

Working out can also help you clear your mind, provide a healthy way to start your day and tire yourself out leading to better quality sleep patterns, especially if done in the earlier hours of the morning.

Pros of an evening workout

effective time work out
Are nights an effective time to work out? Source: Adobe Stock.

Working out later in the day has been shown to have some interesting advantages. From better sleep quality to improving mental focus during the day, exercising at night can do wonders for your overall physical and mental health. See the pros next!

It can help you relieve some stress

Working out at the end of the day can provide an effective way to clear the mind and reduce the stress that builds up throughout the day. According to studies, the most effective time of day to work out can be in the evening for some.

Exercising late at night helps the body cool down and find balance after a long day. The focus required during exercise also allows us to get into a rhythm and forget our worries for a while.

Furthermore, the endorphin rush following an evening workout can help create positive vibes going into the next day. An enjoyable workout in the evening provides the perfect way to unwind, relieve stress, and ensure a good night’s rest.

It can help you get rid of bad habits

Exercising in the evening can potentially be the most effective time of day to get the most out of your workout for another very interesting reason.

Working out at the end of the day can help replace unhealthy habits such as snacking or drinking, since the time is already spoken for and you have something more productive planned.

In the long run, it’s a great way to not only keep in shape but also cultivate healthy habits that can lead to a healthier lifestyle choice.

Even if you are short on time and cannot make it to the gym, an evening workout can still be beneficial as there are plenty of workouts that require no equipment that you could do in the comfort of your own home.

Get more fit with 15 minutes daily exercises

Do you want to get in shape but always seem to lack the time? Believe it or not, you can become more fit and stay active with as little as 15 minutes of exercise each day.

If your schedule is packed and taking an hour out for a gym session is out of the question, don’t worry! Check the following link and we will guide you through simple, yet effective exercises that you can complete throughout the day to kickstart your fitness journey.

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Get more fit with 15 minutes daily exercises

Do you want to get fit, but don't have time for the gym? Try these quick workouts that will help you stay healthy and make it easy for you to take care of your body.

About the author

Aline Barbosa

Aline Barbosa is an editor, writer and learning-enthusiast. Passionate about music, books and human behavior. Curious about the unknown. Believer that learning is a life-long process.

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