Skip to content

This Is The Time Of Day You'll Get The Most Effective Workout

We did the digging for you.

When it comes to working out, everyone usually has one goal in mind: to achieve the most results for the time spent on a fitness routine. It's always important to re-evaluate your plan to make sure you're doing everything that best suits your body and goals. Whatever your specific mission is for working out, the time of day can significantly impact your results, so we're going to address the best time of day to work out.

Read on to learn more about the best time of day to work out and achieve ultra-effective exercise, based on your goals. And next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

If your goal is to sleep better or drop weight, it's best to get a morning sweat session in

woman jumping rope outside

If your specific goal is to improve your sleep, lose weight, or deal with low blood pressure, it's best to do a morning sweat session, Cleveland Clinic reports. Research has revealed that individuals are likely to adapt a regular routine when it comes to exercising in the morning hours, as there are typically less interruptions before diving into a busy day. Morning workouts may also be a bit more conducive for suppressing appetite and burning fat. If your goal is to shed some weight, research reveals you should exercise between 225 and 420 minutes each week (via BikeHike).

Related: What Not To Wear For The Absolute Best Workout Results

Exercising in the afternoon and evening can be great for strength and cardio

woman doing intense kettlebell workout in front of exposed brick

Working out in the afternoon and evening works well for strength and cardio, with a bit more flexibility and fluctuations in body temperature (via Cleveland Clinic). Afternoon to early evening (2-6 p.m.) is the time of day your body assumes its highest temperature, which can possibly make that period the best time for you to exercise, according to BikeHike. Studies have also found that when you exercise consistently at the same exact time every day—whenever that may be—you may perform greater levels of physical activity.

Consistency is the name of the game when it comes to working out

man sprinting at the beach

When it comes to working out, it can't be stressed enough—consistency is so important. Interventional cardiologist Leslie Cho, MD explains to Cleveland Clinic, "In short, the best time to exercise is when you have the most energy and motivation to do it. Regardless of why you exercise, pick the time that works best for you, and stick with it." Of course, there are other daily factors that come into play, such as work deadlines and responsibilities, family obligations, and social plans, but try your best to keep up a regular workout routine. You'll be so pleased you did.

Related: The "Silly Little Walk" Trend Will Be Your New Favorite Outdoor Exercise

A previous study reveals high-impact workouts can be performed any time of day without sabotaging your performance

man works out in gym with weights

The Journal of Strength and Conditioning Research published results of a study observing circadian rhythm (which is the mental, physical, and behavioral changes proceeding a period of 24 hours). The researchers determined that high-impact workouts can be achieved at any point during the day without compromising your performance. These findings are key when planning out when you'd like to exercise or link up with your personal trainer.

There is no magical, "one size fits all" time for everyone across the board to work out

workout class

According to Cho, "If you're a morning person, then a morning workout is likely best. If you're a night owl, exercising later in the day may be a perfect way to unwind and release stress. For most of us, it is probably best to avoid exercising just before bedtime, since it may interfere with your ability to go to sleep."

So you see, there is no magical time for everyone across the board to work out, but there are better times during each day for your specific goals that will serve you best. Plan your schedule according to your workout goals, exercise consistently, reap the benefits, and be proud of your progress!

Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa
Filed Under