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What’s the Best Time of Day to Work Out?

Some people will say the morning is the best time. Others will say night. Some will say right after you wake up and right before you go to bed. There's truths in some the advice, but you have to understand that some of the advantages may not apply to you at all. Read on to get the truth.

workout in the morning or night

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– Your body hasn't eaten yet, so any calories you burn will come off your stored body fat/energy reserves.
– Working out in the morning gives you that natural high from working out and keeps you energetic for the rest of the day.
– Many runners and even the military workout at this hour because it's convenient, you can shower and eat breakfast and begin your day right afterwards.
– You are fresh in the morning and won't skip a workout because you're tired like after work.



– This is when most people are free to workout.
– The sun is still up outdoors and tons of people are outside to give you that workout feeling.
– This is when most people perform the best. Their body is energetic and warmed up in the afternoon.



– Your body is the most relaxed and loosened at this time of day.
– Great moment for stretching and doing yoga exercises at this hour.
– Working out at this time allows you to have a good night's sleep right after.
– Some people simply perform better at night just because of their body's timing and eating habits.




The truth is, everybody's body is different! And everyone's body will perform best at different times of the day. As long as you warm-up, stretch, eat, and workout properly, you will do fine no matter what time of day you workout! The most important to me is to pick a time when you can have a buddy to workout with you.

{ 64 comments… add one }
  • Marquis June 15, 2007, 8:36 am

    Trying to get a 6 PACK , HOW DO I DO IT ?
    Hi I way 120lbs and i’m 13teen years old. I want to get six pack. I have been working out and sometimes I run. If I continue to run how long should I do it, and how long will it take me to get the six pack?

    • patrick May 10, 2013, 10:32 am

      i got a really nice six pacs i do work out i gave you a idea maybe you should try it maybe you will find it work for you. every time i work out my legs i work out my abs because your legs is where your testoterone muscle are so you have a advantage when you do it at the same time then your legs.. i do 4 set of 25 crunches. i also use a bench press to do 4 set of 25 of side crunches and also 5 set 25 of set up. and i use the two abs machine at the gym because i go the gym but i don’t know if you use the gym but the main thing is to keep it up and it will come bro take care

  • Rado June 17, 2007, 3:24 pm

    best timing for bodybuilding
    Marquis – you should start doing sprint intervals. Please start a thread in the forums so I can talk to you there and go through a list of tips with you.

  • Maria January 24, 2008, 7:53 am

    I just had a baby 6 months ago and I weigh 189 pounds my target weight is to be at 130 pounds whats the fastest way to lose weight? I’d like to lose it by this summer in June 2008

  • Rado January 30, 2008, 10:54 am

    fastest way to lose weight
    Maria – the FASTEST way to lose weight is to jog easy pace everyday for 2 hours, eat nothing but white meat (chicken, turkey, tuna), avoid cheese, red meat, soda, candy.

    The BEST way to lose weight: find a partner, allow yourself to eat crap food 2 days out of the week, and work out 1 hour every other day doing some intense cardio. 5 months is plenty of time for either method. You can come back here with progress reports and I can give you some more advice depending on where you are and how you feel.

  • sachin February 15, 2008, 5:05 am

    i want 2 get six pack abs. how should i do this

  • Rado February 15, 2008, 12:52 pm

    six pack abs
    Hi sachin,

    Post your height and weight dimensions in the forum so I know more about you and we can go from there.

  • Matt February 15, 2008, 6:32 pm

    Gaining Strenth
    hey im on varsity football and im looking for the fastest ways to increase my bench press and squat. and i would also like to know if what i am eating is ok to eat to lose weight.

  • Rado February 16, 2008, 5:26 pm

    best ways to increase bench press and squat
    Hi Matt,

    Have you read the benchpress guides here?

    As for eating, you’re a football player. So don’t eat to lose weight, just eat healthy. DO NOT avoid carbs, but do avoid fat foods and try to eat white meat like chicken, turkey, and also fish.

  • sharon February 19, 2008, 7:07 pm

    to rado i guess
    umm if its possible get back at me
    i have no idea how this site works

  • Matt February 21, 2008, 8:24 am

    I know what the bench guide says, but our program has us doing 1 warm up set of 10, then 8 sets of 3, and a come down set of 8-10. what is wrong with that?

  • Rado February 25, 2008, 1:25 pm

    bench press technique
    Hey Matt,

    Is the weight load fluctuating in between these sets? Also, people who are training for lower reps are usually training to get more strength. Is that what your ultimate goal is?

  • Matt February 26, 2008, 2:14 pm

    what do you mean fluctuating? and is there a email I could reach you at instead of going back to this website all the time?

  • Rado February 26, 2008, 3:12 pm

    bench press tips
    Hi Matt,

    You can post on the forums and simply use a book mark to come back to the page. I don’t encourage private email help since other people will not be able to benefit from the advice I give out. I’m sure you’ll understand that it’s difficult to answer the same question a hundred times.

    By a fluctuating weight load, I mean that does your weight load change and increase/decrease in between the sets.

  • Matt March 1, 2008, 6:01 am

    yes i ussualy go from down to up more weight. i need to get to 225 asap and im at 205 3 times right now.

  • Rado March 3, 2008, 7:27 pm

    increase your bench press max
    hi Matt,

    Ok… I don’t know where you are in your cycle but you definitely have to either finish out your cycle or take 2 weeks break and begin a new cycle. Off the top of my head, you can improve your bench press in a number of ways:

    – better form, arch that back, vision your arms punching across instead of up when you’re pushing the weight up.
    – does heavy leg presses
    – squeeze the bar a little harder when you push the bar up.
    – learn to breathe properly. and start breathing out as the bar is almost finished with the lowering process. this way, as you’re doing the hardest part of the lift, you’re not wasting time by starting the exhale process of breathing.

  • marie May 2, 2008, 10:43 pm

    reduce-target abdominal fat, besides walking or funning
    i’ve had babies and have lower abdominal fat, even when i lose weight that portion(middle-waist) keeps me out of clothes, what additional things can be done to target that problem area?

  • Rado May 4, 2008, 12:15 pm

    hi marie
    I would suggest for you to read the popular article regarding six pack on this site. Besides walking or running, you should make a good attempt at playing basketball, taking up kickboxing or dance to lose the extra weight. Getting rid of the six pack requires constant action, movement, and attention everyday. Maintaining a healthy diet and fun workout plan is the best thing you can do. Unlike many others, I’ll encourage you to stay the hell away from ab-exercises – those will make you quit faster than anything else.

  • Gretchen June 5, 2008, 10:18 am

    maintaine weight
    I am 5’3″ and 100lbs and I don’t want to loose any weight as I am already very skinny…but I feel like this prevents me from working out because I feel like it will make me loose weight. I have always been self consious about my arms and legs because they are so skinney…Is there any kind of excersize or weights that I can use to make my arms and legs more defined without loosing weight? Thank you!

  • Rado June 7, 2008, 10:28 am

    toning up
    Gretchen – using weights should do the trick. If you have a skinny body type just use weights and you’ll get ripped. Hit the tricep machines but also work on your chest and quads as well as the calves.

  • Kelly June 19, 2008, 5:49 pm

    depression weight gain
    my mom passed away 2 yrs ago. i went from 140 to 220 lbs. I hate the way I look. Do you have any suggestions for starting a routine and what exercises, etc. to start with…I have an athletic build, i love to box but not in shape for it right now.

  • Lindsey July 10, 2008, 7:08 am

    Flat Stomach
    I weigh 145 and im 5’3 15 years
    whats the best thing to do to lose weigh? and at what time of the day?
    For how long a day for how many months?


  • Rado July 14, 2008, 9:52 pm

    working timing
    Kelly – First off, find a workout buddy. This will make life easier. Next, start a regular walking plan. Walk and talk with your buddy. Both of you will know when you’re ready to take it to the next level which is running.

    Lindsey – At least 2 days a week is ideal. Workouts shouldn’t last more then 40 minutes at a time. Stretching is 10 minutes before and 10 minutes after the workout. Best time for weight-loss is generally in the morning.

  • Vivian July 17, 2008, 5:46 pm

    Being lazty and gaining lots of weight
    Okay, I weigh 160 and I’m 14 years old. I don’t know what to do. Like I exercise once a week because I’ve been really lazy and sick. And I have no clue to do. I have a wedding in September and a camping trip in two weeks. And I want to look my best and lose weight, so i can fit into my school uniform when I get back to school. I need help. Someone help me.

  • Montate July 20, 2008, 12:00 pm

    can’t seem to get abs no matter what I do. I need Help?
    What can I do to get abs. I tryed sit ups but it hurts my waist when I come up. Crunches are good and leg raises too. I also run. I have to be doing something wrong. I’m trying to get to 190 to 195 pounds. I’m 5′ 8″, 180 pounds. I’m trying to gain weight as well as muscle mass with abs. when I start my abs work I start lossing weight I have a high motab. So tell me what to do and how long will it take to see results

  • Rado August 8, 2008, 3:27 am

    getting abs
    Vivian – Looks to me like you need motivational help. Did you get a workout buddy?

    Montate – You’ll have to run. No doubt about it. Try it for 2 weeks first and see how much weight you lose.

  • Heather August 15, 2008, 10:33 pm

    Hi, I’m 7 stone 6 And I would like to know how I can get fit.
    I had a baby 14 weeks ago, I’m 5 ft 4. And my body doesn’t feel right. My stomach is flat, but not as flat as I want it. there is still a buldge there. How can I start to become fit and have a toned body, without too much hard work. I am a mother of a 3 yr old and a 14 week old, so dont really have much time and when I get up in the morning, I have to breast feed my baby and that leaves me so hungry, so I run to my normal cereal.
    Also I am really healthy, But would like to know whether my eating habits are correct.
    I eat: A huge bowl of fruit and Fibre in the morning, then a pear to finish it off.
    in between I’ll have a cup of coffee/tea…
    Then for dinner (at about 11.30am) I’ll have 2 pieces of dried weight watchers toast (without butter) but with miamite. A packet of rivita crisps, fitnesse bar and the a pear.
    Then for tea (5.00pm) I’ll have a full tin of weight watchers beans with 4 pieces of weight watchers bread, then a fitnesse bar and a pear for afters. Am I eating right. I’m so scared to eat something fatty… and put weight on.Now and again I’ll have a cooked chicken and a load of veges but it gives my baby an u[set stomach, so I’ve stopped eating them.
    Thanks for your time.

  • Heather August 15, 2008, 10:47 pm

    P.S I’m a mother 24/7 get no help with days off etc. only times i get is at night time when youngest is sleeping. alsohave no friends to train with.

  • Rado August 16, 2008, 10:42 am

    a flat stomach
    Heather – It’s pretty tough without hard work unless you’re willing to wait a while. Your diet and everything is fine. You’ll have to find 2 days during the week when you can workout. A light easy jog for twenty minutes should do. It sounds to me like you are already naturally in good shape so it shouldn’t be a problem for you.

  • Brian October 9, 2008, 12:19 am

    To get rid of the bulge, you have to sweat it off – there’s no quick fix for that. Because you can’t leave your baby alone, I suggest you try tai chi breathing exercises to improve the muscle tone around your abs. It involves controlled breathing, timing, and tightening of your lower abs etc.. Good work out to try at home while your kid is asleep.
    As for your diet, avoid sugar.

    Hope it helps!

  • demitrius October 14, 2008, 12:41 am

    need help getting but staying in shape!
    i am a football player and i am fairly good i play HB and average 9 yards a carry the only problem is j.v. season is over and i need to get alot bigger and faster for varsity right now im 5’8 and 130 lbs. how can i get bigger and faster at the same time and with the workout plan you give me how much do you think i would weigh in 8 months!

  • Debbie February 12, 2009, 2:33 am

    love handles
    what is the best way to get rid of these horrible love handles? I am trying to get in shape and tone my body but nothing seems to work on these love handles.

  • mm February 27, 2009, 5:25 pm

    bench more
    i am 15 and can bench 220 is that good

  • sandman April 16, 2009, 11:23 am

    lose the layer
    hey rado i am 15 about 205 i have alot of muscle but i have fat over the muscle in my stomach and ches i workout daily i eat little and do bout 20 minutes f jump rope cardio every day what an i do to lose that fat


  • Nicole April 20, 2009, 7:33 am

    Need to lose the fat
    I am 24 yrs. old and a mother of a four year old. Prior to my pregnancy I was approx. 120 lbs. I shot up to 220 during the pregnancy and I have struggled since I have had her to get the extra weight off. Ive tried many diets and different workout routines and now weigh about 160. For the last month I have stuck to an aerobic workout 30-45 minutes daily. I am not on a special diet but for the most part I do watch what I eat. I do not want to diet due to the fact that I normally get quite cranky. I am getting re-married in about 6 months and I want to get this last 30 to 40 pounds off without feeling like I am starving. How should I do this?


  • Josh May 4, 2009, 1:39 am

    I eat good 5days a week and work out 6 days a week, i’ve lost 40pounds in the past 4 months and i seem to have plateaued. Summer is coming up soon and i need to lose the fat on my stomach asap.
    Do you have any suggestions for lowering bodyfat in that area?

    Thanks =)

  • Virginia June 30, 2009, 2:14 pm

    Losing Weight
    I’m sixteen years old and I’m about 5’6″…I’ve slowly managed to get up to 180lbs. I work 8-5…so I don’t have a whole lot of time to work out. I can probably find about at least an hour or two a day to work out, though…any suggestions on the most effective way to lose weight? I’m not wanting to drop an unrealistic 50 lbs by the start of school, but I would really like to work on losing weight and toning my entire body, not one specific part. Any ideas about the most effective exercises…or what I should start with….? I’ve tried many times before…I want this time to work. THANKS ! 🙂

  • Benji July 28, 2009, 5:17 am

    31 year-old notice…
    I’m 31 years-old. I use to be in great shape and have a great body. After having and raising 4 children with my wife, I am out of shape. Not out of shape to where I can’t work out but out of shape to where I hate the way I look. I’m at that point and age to where I need to do something now and stick with it. I want the stomach,chest and arms now… My legs are in great shape at the moment, so I know that will help me out. Any advice… ? I currently am 31 years-old, I way 145 lbs. and I am 6′, 2″…

  • Liam September 3, 2009, 4:11 am

    13 nearly 14 years old and stuck
    Hey i’m 13 gonna be 14 in about 4 months and i’m in great shape i nearly have an 8 pack but it’s not as toned as i would like it to be and i have and athletic/ skinnyish build i have quite big arms but because of my build the look smallish I am about 5ft 7 give or take and weigh about 54kg i want to is there a way to make my abbs more toned and make my arms more bulky i do 100 sit ups every night and 75 push ups also need exercises to work on my obleque’s. I play soccer cricket do athletics and i’m good at all od them i’ve make re teams for soccer and cricket and made state for athletics so i exercise a lot. (i’m aussie thats y i use kg and play soccer and cricket)

  • megan November 11, 2009, 5:28 am

    Model who needs to lose inches
    Hi I’m 15, 5’9.5, and I model for IMG – Will be on the site after Thanksgivving – I need to lose inches in my legs and hips – with just slimming not bulking up – I also hate working out!!! and I LOVE FOOD! – what do i do for some fast workouts that don’t take long and are easy that will make me lose inches by Jan?

  • setch December 31, 2009, 5:14 pm

    girl who hates her body type
    im 5ft 6in and weigh about 125lbs, i dont care how much i weigh i just want to get toned. i dont have a gym in my town, and im only14 so i cant get in anyway. my mom wont get one, so what do i do. i just want to get muscles. i dont like my big butt, and thighs, and my stomach. what do i do? [email protected]

  • darryl January 19, 2010, 11:53 pm

    building muscle and losing weight
    I know that it is a challenge to do both but I am going to do it regardless. Currently I workout with weights and my cardio consists of a study uphill walk on the treadmill at a good fat burning level. Do you recommend that i do the cardio in the morning and weights in afternoon or otherway around. I prefere weights in the morning and cardio later in day. please let me know if this is a viable solution.


  • Usain Bolts February 24, 2010, 11:47 pm

    hOW TO GET A SIX Pack
    use ab circle pro ftw

  • Elor Manchester March 14, 2010, 6:21 pm

    How to lose weight fast
    I am 15 years old and I am 157 pounds. In the summer I am active but I have gained 10 pounds since october. I want to lose those ten pounds before the summer comes. How can I do it???

  • Jared June 2, 2010, 9:57 pm

    Is it poosible for me to get big?
    I weigh +- 68 Kg, my height is 1.82 cm and I’m 19 years old. I am a very skinning boy and I”m in a top 3 for 400M sprint. My metabolism is very quick. As a result, is it possible for me to get big and strong?- not HUGE. I’ll be start gyming next week wensdays in the mornings, 4 times a week for 3 months. Focusing manily: Day 1 – Chest and Biceps, Day 2 – Legs and Triceps, Day 3 – Back and Shoulders and Day 4- cycling in the mountains etc for +- 90 minutes a day. Also I’ll be consuming natural protein shakes (one glass per day after work out). I would really appreciate it if you can answer my question with your knowledge of sciences and facts.

  • Morghan June 28, 2010, 7:36 pm

    Weight loss!
    I’m 15 year old girl. who is 5’9 and weights 175! I dont look fat at all i just dont look my best in my tummy area hips [muffin top] and upper legs.. I want to weigh 150. How to reach my goal and how long should it take to reach my goal?

  • gabe August 20, 2010, 8:27 pm

    loose weight/ get muscles
    im a 13 year old boy im 5’6.5 and im 143 lbs, what is the best way i can loose weight and get muscle. i don’t like my body and i want to get fit. what should i do (like what workouts should i do, and what food should i stay away from)

  • Just a kid August 22, 2010, 5:32 pm

    a lil help plz
    I’m 16, 6’2, and 238 pounds. What would be the best way to lose weight that works around school?

  • Ben October 5, 2010, 3:30 pm

    Loose weight
    18yrs – 180 pounds. Run 8 miles a day and workout. Best dietsuggestions to loose weight while not starving my body for muscle growth please?


  • jane October 23, 2010, 9:04 am

    hi i’m 14 and i want to get abs .i weight about 118-119 . It may not seem as much but i’m kind of on the short side than tall .I’m doing abb work outs but what is the best time of day to work out .i cant do mornings with my schedule i’ve tried. please help

  • depak October 29, 2010, 4:29 am

    hi i”m depak i”m 5*11 i weight 65 kgs i want to get abs they strong and everything when i tense up i can feel them but not see them i do alot of exercises but it not working i think could you please give me some tips plz thnx you

  • Chandra Hill December 10, 2010, 8:41 am

    Need to lose weight
    I am 5 00′ 176 lb’s. My problem area is my stomach, i had a little girl who is not 4 and i have been have problems losing the pregnacy weight since i had my daughter. I go up and down with my weight, only slight getting to were i want to be and size and then returning back to my original post pregnacy weight. What can i do to stop the cycle and stay put!

  • JB December 19, 2010, 12:25 am

    Confused if i am fat, skinny, or imbetween
    Hello, i am 14 years old i am 5’9 and a half and i weigh 190 lbs, i have large muscles and large bones, my calves are gigantic and feel like rocks. I can run really fast.and i breakdance. Whenever i see myself in the mirror without a shit and looking at my stomach if im sucking in or expanding, it is rather hard to explain. it feels like im sucking in when my stomach is flat and it looks like fat but thats when im inhaling air. This is really hard to explain i am pretty unique. Please help!

  • Blair March 24, 2011, 3:17 pm

    Why am I not loosing?
    Hello! I’m 23 years old 5’5″ and about 167lb. For the past several weeks I’ve been making big changes in my diet and exercise routines to try and loose some weight but I’ve seen absolutely no change 🙁 I typically had led a very sedentary lifestyle and ate fast food all the time and was pretty much maintaining my weight. Now I’ve cut out most of the fast food and soda and am working out 5 days a week. 3 days I hit the gym for about an 1hr and a half to 2 hrs and the other two I do a lighter workout at home. Is it typical to take a while to start seeing any kind of results? I don’t expect to drop 5lbs in the first week or anything but not even an oz? I’m just feeling kind of discouraged and I’m not sure what to do

  • Jake Mattson June 15, 2011, 8:48 pm

    gaining weight
    im about 5’10 170lbs and ill be 16 in 2 months and i workout reguarly everyday, i take ripped fuel extreme and jack3d for about a week now, ive gone from 5 foot flat and 110 lbs in 2 years, its been getting harder and harder to gain muscle mass, is there something i should do to my regular workouts to gain mass? i know using more weights and less reps gains mass but i cant see to gain that 10lbs i need for football, any suggestions?

  • Fs July 9, 2011, 1:17 am

    My stragey
    Hey I am 14 years old and weight 140, when I was 13 I weighed 175 and had a lot of fat, but over the last couple months I lost 30 pounds and gained a lot of musle using my plan

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  • Chelse August 17, 2011, 7:07 pm

    getting my stamina up
    Basketball season is 3 1/2 months away, and my coach is crazy into running like nothing you have seen. What i a good cardio workout that will keep me in shape, but also give me that extra boost to push through grueling practices?

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  • Jenny March 6, 2012, 12:43 pm

    i feel like my thighs are really big for my body and i don’t know what exercise will cover that part. Since i go to school it is quite hard to exercise during the day and in the morning i only have like 30mins to do exercise.

  • Adriana May 29, 2012, 5:19 pm

    I am 5’1-5’2 and 130 lbs I really want to work on my abs and buttocks. Is a treadmill and stepper enough? Are there other machines I can try?

  • tejinder July 18, 2012, 4:43 pm

    tell me the best time to take whey protein and the quantity to take.
    i m 17 and my weight is 58.

  • Melissa October 10, 2012, 3:57 pm

    Hey, I need help I am 5’1 and weigh a whoppinG
    185 biggest I have ever been where do I begin to shed this wEight?

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