When to workout?

Wondering when you should be working out? The truth is that any time of day is better than none at all so you should just aim to squeeze in what you can, whenever you can. But how much does the timing really matter? And when does the science say is the perfect time to do it?

Mornings are best.

Anthony Hackney, a professor in the department of exercise and sport science at the University of North Carolina says that working out first thing, ideally before you have eaten anything, should yield the greatest weight loss benefits. Working out in the morning — on an empty stomach — is the best way to burn stored fat, prompting weight loss, says Hackney. That’s largely because the body’s hormonal composition in the morning is primed for fat burning.

Hackney told Time Magazine: “In the early morning hours, you have a hormonal profile that would predispose you to better metabolise fat. People naturally have elevated levels of cortisol and growth hormone in the morning—both of which are involved in metabolism—so you’ll “draw more of your energy from your fat reserves.”

A study published in the National Library of Medicine says that Exercisers can burn up to 20% more body fat when hitting the gym on an empty stomach.

It also appears that morning exercise can help curb your eating habits throughout the day. A study by Brigham Young University suggests that morning exercisers experience less of an appetite for the remainder of the day. This theory is backed up by a study published in Medicine and Science in Sports and Exercise which found that participants who walked briskly for 45 minutes in the morning were less distracted by delicious-looking food photos compared to those who did not.

The benefits of a morning sweat go beyond simple fat loss. According to Time Magazine, a morning workout can also lead to better mental health and productivity throughout the day, since exercise is great for reducing stress.

While morning workouts may bring the most fat-burning benefits, afternoon workouts have their own unique advantages.

Afternoon workouts can typically be done at a higher intensity. “Any time you eat, your blood sugar levels rise,” Hackney says. “Sugar in the form of blood glucose…is one of the things we need if we’re trying to work at a higher intensity.”

A Journal of Physiology study also found that exercising between 1 p.m. and 4 p.m. can shift forward your body clock in the same way as an early morning workout and help you avoid an afternoon slump. Even taking a quick walk may help you to refocus and perk you up.

Some will argue that nighttime exercise leads to later bedtimes and less quality sleep. Indeed a Journal of Physiology study found that exercising between 7 p.m. and 10 p.m. delays the body clock, translating to later bedtimes.

However Hackney tells Time Magazine that unless you are showering and jumping straight into bed after your workout, he sees no reason why evening exercise should affect your ability to fall asleep. A stress-relieving exercise such as Yoga may even help you fall asleep.

Some evidence suggests that nighttime workouts can also set people up for weight loss, in a similar way to morning exercise. A 2019 paper published in the journal Experimental Physiology found that nighttime workouts over time can reduce levels of the hunger-stimulating hormone ghrelin, which could in turn help with weight loss or management.

There is no bad time to exercise. Scientific research points to a morning workout as being the most beneficial, however, there is evidence that both afternoon and evening have advantages. The most important aspect is finding a time that works for you and can be maintained as part of a healthy, sustainable routine.