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Best time to Workout: Morning Workout or Evening Workout

Best time to Workout: Morning Workout or Evening Workout

Mar 11, 2024

When dealing with exercising or working out, it is always better to do it any time of the day rather than not doing it at all—provided that your workout time positively influences your physiology or body metabolism. However, those who are regular workouters need clarity on the pros and cons of working out in the morning, afternoon, or evening. If you’re one of them on such a quest, this blog post is for you!

Which time is best for workout? Morning or Evening

Here is what Mr. Anthony Hackney, a university professor in the Department of Exercise and Sport Science, North Carolina, says about morning and evening workouts (source:

Always, morning workouts have an edge over evening workouts. It is because, when you’re exercising in the morning, your body cannot gain energy from sugar, as you might not have taken your first meal. Thus, your body begins utilizing the stored fat reserves to draw energy for working out. Also, the levels of cortisol and growth hormones will be higher in the morning, paving the way for efficient fat metabolism. Now, if someone asks you, “When is the best time to workout to lose weight or fat?” your answer must be ‘in the morning’. 

However, not the least, evening workouts also have some perks. It is the best time for working professionals to hit the gym and also work out for long hours if needed. But exercising after 7 pm delays your third meal and sleeping cycle. This in turn affects your next day's schedule and, most importantly, your energy levels. Also, to be honest, the research evidence is comparatively weak to prove that evening workouts are as beneficial or promising as morning workouts. Thus, evening workouts are given the least importance by fitness enthusiasts.     

What are the misconceptions about exercising?

How about working out in the afternoon?

Afternoon exercising could be chosen to boost your workout performance. This time can also help with rigorous workouts due to higher sugar levels after meals. There are a few studies that prove late afternoon workouts burn 10% more calories than early morning workouts do. Thus, we can call the afternoon ‘the second best time of day to exercise’. After all, the time you exercise depends on your fitness goal (fat reduction, strength building, or performance boost). Since the majority of people working out aim to lose body fat, we can consider mornings to be the ideal time for breaking a sweat. 

Perks of working out in the morning

Apart from the previously mentioned fat-burning perks, there are numerous other benefits of working out in the morning. 

  • It keeps your appetite levels lower throughout the day
  • It lowers your blood pressure
  • It increases your productivity, sleep quality, and mental health
  • It regulates your circadian rhythm and keeps them on track
  • It decreases your daytime sleepiness 
  • Maximizes your concentration and minimizes your distractions

    Studies prove that a 7 am workout shifts your body clock, making you tired in the evening. As a result, you sleep early and wake up early the next day with zeal and freshness. Also, it is scientifically proven that a 45-minute moderate-intensity exercise in the morning can lower your response to food cravings. 

    Best workout for gym beginners >>>

    How to create a morning workout routine?
    We understand how challenging it is for beginners to wake up early from bed. Here are some tips for you to habituate your morning routine for workouts. 

    • Sleep as early as possible so that you don’t feel drowsy or sleepy when you wake up at 6 or 7 in the morning.
    • Eat before sunset so that you can have a sound sleep without distractions. 
    • Try to prepare for your morning workout routine before you go to sleep (keeping clothes, water, and exercise accessories ready on the table).
    • In the initial days, try working out after having a low-quantity, simple, or easy-to-digest meal. It does not stimulate your hunger when exercising. 
    • Only work out the exercises you enjoy at low-intensity levels.   


      Time is just one factor. Apart from that, there is frequency, number of reps and sets, consistency, etc. that determine the outcome of your workouts. Stay tuned with us for more fitness guidance! 

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