When Is The Best Time To Workout To Lose Weight

Ever wondered if there's an ideal time to work out for weight loss?

Well, research shows both morning and evening workouts can effectively aid in shedding those extra pounds.

The best time largely depends on your personal preferences, goals, and circadian rhythms. Intrigued?

Read on to get a detailed explanation of how the timing of your workouts can impact your weight loss journey.

Understanding the Impact of Circadian Rhythms

Curious about how our bodies' internal clocks can impact our workout results?

Let's dive into the fascinating world of circadian rhythms and how they influence our fitness performance and weight loss.

What are Circadian Rhythms?

Circadian rhythms are like our bodies' internal clocks, running in the background to regulate cycles of sleep and wakefulness, among other things.

These 24-hour rhythms are driven by a set of ‘clock' genes in our bodies.

This natural timekeeping system influences a wide array of our bodily functions, including hormone production, cell regeneration, and even how our bodies respond to exercise.

How Do Circadian Rhythms Affect Workout Performance and Weight Loss?

You might be surprised to learn that circadian rhythms can significantly influence both your workout performance and your weight loss journey.

First, they impact our energy levels throughout the day.

Ever noticed that you might feel more energetic at certain times?

That's your circadian rhythm at work. For many people, physical strength, endurance, and performance tend to peak in the late afternoon or early evening.

As for weight loss, your circadian rhythm plays a role there too. It regulates your metabolism, affecting how your body burns calories at different times of the day.

One study showed that people burned up to 20% more calories in the late afternoon, compared to the early morning.

Circadian rhythms also control your sleep-wake cycle, and we know that sleep has a significant impact on weight loss.

Getting adequate sleep helps regulate hunger hormones and aids in recovery after workouts.

Morning Workouts for Weight Loss

Do you love the peacefulness of the early morning, or maybe you're looking to kick-start your day with a burst of energy?

Let's explore the perks of morning workouts and how they can support your weight loss journey.

Benefits of Morning Workouts

Ah, the beauty of morning workouts. They're not just about watching the sunrise or enjoying the quietness before the world wakes up.

Morning workouts come with a host of benefits.

For starters, morning workouts can help regulate your appetite for the day.

One study found that people who exercised in the morning were less likely to feel hungry throughout the day, which can be a real boon if you're trying to lose weight.

Another advantage? Morning workouts can set a positive tone for your day, boosting your mood and energy levels.

You might find that a good morning sweat session helps you feel more focused and productive throughout the day.

The Impact of Morning Workouts on Fat Burning and Metabolism

Here's an interesting tidbit: morning workouts could help you burn more fat.

A study found that people who exercised in a fasted state (i.e., before breakfast) burned more fat than those who ate before working out.

Why? Because when you exercise on an empty stomach, your body taps into your fat stores for energy.

Morning workouts might also give your metabolism a nice little boost.

When you exercise, your body continues to burn calories at a higher rate, even after your workout is over.

This phenomenon, known as ‘afterburn' or excess post-exercise oxygen consumption (EPOC), can result in a slight metabolic boost that lasts throughout the day.

The Role of Hormones in Morning Workouts

You may wonder why morning workouts seem particularly effective for fat burning.

Well, it has a lot to do with hormones.

When you wake up, your body has higher levels of cortisol and growth hormone, both of which aid in fat burning.

Cortisol helps mobilize fat for energy, while growth hormone helps maintain blood glucose levels, preventing dips in energy.

Working out in the morning takes advantage of these naturally high hormone levels, potentially enhancing your fat-burning ability.

So, if you're a morning person, capitalize on these hormonal benefits by scheduling your workouts in the a.m. hours.

Evening Workouts for Weight Loss

If you're more of a night owl, or your schedule doesn't allow for morning workouts, don't worry.

Evening exercise sessions have their own set of perks.

Let's delve into the benefits and potential weight loss impacts of working out later in the day.

Benefits of Evening Workouts

If you've always been a fan of evening workouts, there's good news.

Evening exercise can also support your weight loss goals, along with offering other benefits.

For one, evening workouts can be an excellent way to destress after a long day.

Physical activity releases endorphins, those feel-good hormones that help combat stress and promote a sense of wellbeing.

Evening workouts also offer flexibility.

With work, school, or other obligations out of the way, you might find it easier to fit in a workout without feeling rushed.

Plus, you may have more time to prepare a post-workout meal, which is essential for recovery and muscle growth.

The Impact of Evening Workouts on Physical Performance and Fat Burning

You might be surprised to know that your body could be primed for peak performance in the late afternoon or early evening.

This readiness comes from a combination of factors, including body temperature, hormone levels, and food intake, which all tend to peak or accumulate later in the day.

So, your evening workouts could potentially be more intense or longer, aiding in increased calorie burn.

As for fat burning, it's a bit complex.

While some studies have shown increased fat oxidation (burning) during evening exercise, others haven't found a significant difference between morning and evening workouts.

A lot depends on your personal physiology, diet, and the intensity and duration of your workouts.

Personal Preferences and Goals

Choosing the perfect workout time isn't just about scientific findings—it's also about what works for you.

Your preferences and goals play a significant role in deciding when to break a sweat.

Let's unpack why these matter and how to align your exercise schedule with your lifestyle and objectives.

Why Personal Preferences and Goals Matter in Workout Timing

While morning or evening workouts each have their pros, the best time to exercise is ultimately when you can consistently stick to it.

That's where personal preferences come into play.

Are you a morning person who loves the quietness of dawn, or are you an evening bird who thrives in the cooler, quieter twilight hours?

Your personal disposition towards different times of the day can be a game-changer in setting up a workout routine.

Additionally, your workout timing may also depend on your goals.

If fat loss is your primary aim, you might find morning workouts (especially in a fasted state) beneficial.

But if your focus is on boosting physical performance or gaining muscle mass, evening workouts, when you're fully fueled and your body is at its peak readiness, might serve you better.

How to Determine the Best Workout Time for Your Lifestyle and Goals

Figuring out the best time to work out for your lifestyle and goals may require some introspection and experimentation.

Here are some steps to help you make that decision:

  1. Reflect on your daily routine: When do you have free time? When do you feel the most energetic? Do you prefer starting your day with a workout, or winding down with one? Consider your work, family obligations, and personal preferences.
  2. Experiment: Try exercising at different times of the day to see how your body responds. Pay attention to how you feel during and after your workouts, your energy levels, and any changes in your appetite or sleep patterns.
  3. Set goals: Be clear about what you want to achieve—weight loss, improved strength, better endurance, stress relief, etc. Align your workout timing to support these goals.
  4. Be flexible: Remember, life happens. Some days, your preferred workout time may not work out. That's okay. It's better to squeeze in a workout when you can rather than skip it entirely.
  5. Consult with a fitness professional: If you're still unsure about the best workout time for you, consider seeking advice from a fitness professional. They can provide guidance tailored to your lifestyle, fitness level, and goals.

Finding Balance: Morning vs. Evening Workouts

In the great debate of morning versus evening workouts for weight loss, there's a lot to consider.

Both options offer unique benefits.

So, let's compare them and help you decide the best fit for your lifestyle and goals.

Comparing the Benefits of Morning and Evening Workouts

Morning and evening workouts each come with their own set of pros, which can influence their effectiveness for weight loss.

Morning Workouts:

Morning workouts tend to align with our body's natural hormonal fluctuations to support weight loss.

For instance, cortisol and growth hormone, which aid in fat burning and muscle building, are typically higher in the morning.

Furthermore, some people find that a morning workout kickstarts their metabolism and keeps them energized throughout the day.

Plus, getting your workout done first thing can set a positive tone for the rest of your day and reduce the chance of other obligations bumping your exercise plans.

Evening Workouts:

On the flip side, evening workouts come with the advantage of a fully awakened and fueled body, potentially allowing for more intense and extended training sessions.

Furthermore, exercising in the evening can help alleviate stress accumulated over the day.

For those who struggle with nighttime snacking, an evening workout could serve as a healthy distraction and keep late-night cravings at bay.

Some research even suggests that resistance training in the evening might be more effective for muscle building.

How to Decide Between Morning and Evening Workouts

Choosing between a morning and evening workout schedule often comes down to personal preference and lifestyle.

Here are some factors to consider:

  1. Your chronotype: Are you a morning lark or a night owl? Your natural inclination can influence when you feel most energetic and motivated to exercise.
  2. Your schedule: When can you consistently fit a workout into your day? Consistency is critical for achieving and maintaining weight loss.
  3. Your goals: Depending on your fitness goals, one time might be slightly more advantageous than the other. For instance, if you aim for maximum fat loss, morning workouts might have a slight edge. But for optimal performance or muscle gains, evening workouts could be more beneficial.
  4. Your energy levels: When do you feel most energetic and motivated? Some people might find it easier to push themselves in the morning, while others might find they can work harder later in the day.


In a nutshell, the best time to workout for weight loss comes down to your personal preferences, goals, and lifestyle.

Both morning and evening workouts offer unique advantages—from the fat-burning potential of morning exercise to the peak physical performance of evening sessions.

However, the most important factor is consistency.

Find a time that fits your routine and keeps you motivated to hit the gym or the pavement regularly.

After all, the right time to workout is the time that works best for you.

Keep moving, and you'll see progress on your weight loss journey.