Morning, Noon or Night — What’s the Best Time of Day to Work Out?

You’ve been working hard on your fitness goals — getting in more steps, standing more throughout the work day and eating more heart-healthy foods. It’s time to add more hours at the gym each week.

But at what time of day are workouts most effective? Will a pre-dawn spin class lead to more calories burned throughout the rest of the day, or is hitting the barre after that late-afternoon meeting an equally acceptable option?

Research suggests the body adapts to regular gym dates, so if you jump on the rowing machine every day at 4 p.m., eventually you may perform better at that time than at any other time of day. According to the National Center of Medicine and Science in Sports, sticking to a specific workout time can result in better performance, higher oxygen consumption and lower perceived exhaustion.

Morning
It's sometimes easier to keep a morning workout routine consistent. Afternoon and evening workouts are more likely to conflict with other responsibilities. Plus, a full day’s work can take a serious toll on willpower, which can get the best of anyone’s workout intentions.

According to fitness expert, yoga instructor and co-creator of PreGame Fit, Dempsey Marks, “Exercise is good and necessary no matter what time of day you choose to workout. But if you want to reap the most out of your workouts, you should roll out of bed early. Start your day with any type of exercise in order to get your metabolism going. You maximize the benefits of your workout because you will burn calories all day long. Anaerobic exercise like weight workouts will stoke the flames longer. Just 15 minutes of morning exercise will make a difference!"

Morning workouts might also aid you in the sleep department. Since exercise increases heart rate and body temperature, working out too late in the evening (generally after 8 p.m.) may disrupt sleep, while studies have also shown that working out at 7 a.m. (compared to 1 p.m. or 7 p.m.) may help people sleep more soundly at night.

Afternoon/Evening
Your body’s core temperature is a crucial factor in determining your quality of exercise. When your body is too cold, that means stiff and inefficient muscles and ligaments that are more susceptible to sprains, while a higher body temperature means your muscles are more flexible. In fact, a study in The Journal of Medicine & Science in Sports concludes your body’s core temperature is vital in determining the quality of exercise. Because body temperature increases throughout the day, you’re less susceptible to injury and at your most flexible during the afternoon. To keep afternoon and evening workouts consistent, treat them as unbreakable appointments, find a workout buddy and keep a gym bag in the car or office to minimize excuses.

Many gyms offer a wider variety of classes after work than in the early morning. A packed post-work class may push you to compete against fellow gym-goers and work harder to get the most from your workout. Plus, having an outlet, such as a spin class or outdoor run, at the end of the workday can provide a healthy way to release daily stresses — a far better option than hitting happy hour!

Above all, remember that it’s all up to you. Make sure to exercise often, stretch beforehand and keep a healthy diet and you’ll be good to go — no matter your schedule.