Instead, your priority should be choosing a time to work out that aligns with your energy peaks, schedule, and preferences so you actually stick to a workout routine, says Sarah Pelc Graca, CPT, a certified personal trainer. “Consistency is key for maintaining a calorie deficit, building muscle, and improving overall fitness, all of which contribute to weight loss,” she says.

That said, there are different benefits to working out at different times of day. Ahead, trainers give you the 411 on the upsides of working out in the morning, afternoon, and evening—and which time of day packs the best benefits for your fitness journey.

Benefits Of Morning Workouts

More Consistency

Exercising in the morning can help you establish a routine thanks to fewer distractions and obligations that often arise later in the day (say, before your to-do list takes over), says Mallory Fox, CPT. Consistent morning exercisers are also more likely to stick to their fitness routine compared to those who exercise in the afternoon, ultimately supporting long-term weight loss goals, per 2020 research in Exercise and Sport Sciences Reviews.

Improved Focus And Energy

“Morning workouts release endorphins (the feel-good neurotransmitters that help alleviate stress and anxiety), boosting mood and mental clarity, which can help you stay productive and energized throughout the day,” says Pelc Graca. Not only does this boost in focus keep you sharp, but it also leads to better decision making regarding diet and lifestyle choices, adds Fox. (For example, you may be more likely to opt for fruit when craving something sweet, or choose to take the stairs instead of the escalator.) Endorphins also boost your energy levels, so a morning sweat sesh can lead to more daily physical activity and potentially more calories burned, Fox adds.

Appetite Regulation

Morning exercise may help regulate hunger hormones and cravings, potentially leading to reduced calorie intake throughout the day, per a 2020 study in Appetite. In particular, a morning workout may reduce ghrelin, a hormone responsible for making you feel hungry, helping you manage the day’s appetite and avoid overeating, Pelc Graca says.

Increased Metabolism

“Morning exercise can jumpstart your metabolism, leading to a higher caloric burn over the course of the day,” Rothberg says. A 2019 study in The Journal of Clinical Endocrinology & Metabolism supports this, finding that those who exercised before breakfast burned twice as much fat as those who sweat after eating. Working out between 7 a.m. and 9 a.m. is also associated with having a lower waist circumference thanks to an efficient metabolism, according to 2023 research in Obesity.

The reasoning? When you exercise before a meal, you have lower insulin levels, allowing your body to tap into its fat stores more effectively, Rothberg explains. As a result, your metabolism is more efficient and it’s easier to burn fat.

Benefits Of Afternoon Workouts

Improved Athletic Performance

Afternoon exercise may boost athletic performance thanks to higher body temperature, allowing you to perform better during your workouts, per a 2023 study in Frontiers in Endocrinology. “Your body temperature rises throughout the day and peaks in the late afternoon because your metabolism and circulation are more active and your muscles function better,” Pelc Graca says. And a warmer body means better blood flow, more enzyme activity, and improved flexibility, leading to better performance, reduced risk of injury, and more endurance during your workout, she explains.

A warm-up body also uses energy more efficiently, which is key for optimizing gains and increasing caloric burn, Rothberg adds.

Stress Relief

“Afternoon workouts serve as a healthy way to relieve stress accumulated during the day, which can indirectly support weight loss by reducing stress-related eating behaviors,” Fox says. Stress can lead to increased hunger hormones and ups the urge to reach for carb-heavy, calorie-dense, comfort food, according to a 2021 study in Nutrients. Plus, when stressed, your cortisol (stress hormone) levels increase, causing your body to store fat rather than burn it, leading to more weight gain, especially in the midsection, per 2022 research in the International Journal of Preventive Medicine.

Fat Burn

The body may be more efficient at burning fat during afternoon exercise compared to other times of day, since many people’s energy peaks in the late afternoon, per 2019 research in Nature Reviews Endocrinology. This is typically due to that warmer body temperature as well as hormonal fluctuations, which both contribute to optimal metabolic functioning and fat burning capabilities, Rothberg says.

However, afternoon exercise isn’t everyone’s jam since circadian rhythm (your body’s internal clock that regulates sleep, energy, and metabolic processes) plays a role, too. “Some people are early birds, while others are night owls, so pay attention to your body’s natural energy patterns to help you optimize your workouts and productivity,” Pelc Graca says.

Benefits Of Evening Workouts

Improved Endurance

Aerobic capacity and endurance are naturally higher later in the day due to a warmer body temp and increased blood flow. This enables you to put more effort in for a longer period of time (a.k.a., you don’t tire out as easily) and burn more calories, according to a 2023 study in The Journal of Strength and Conditioning Research. Some evening exercisers also have more energy due to the way their circadian rhythm works, leading to increased muscle function and power, making it easier to push harder and, ultimately, burn more calories, Rothberg says. “Working out harder will yield greater results,” she says.

Better Sleep

Moderate evening exercise (like brisk walking, gentle cycling, and dancing) can promote relaxation and improve sleep quality, which is a key ingredient for weight management, Fox says. A lack of shuteye increases leptin and ghrelin, your hunger hormones, which can trigger snacking and sugar cravings throughout the day, in turn, upping your daily caloric intake. Speaking of snacking…

Reduced Late-Night Snacking

Moderate to vigorous exercise (like running, jumping rope, or intense cycling) can suppress your appetite by decreasing levels of hunger hormones like ghrelin, and increasing levels of satiety hormones like glucagon-like peptide-1 (GLP-1), per a 2023 study in Appetite. As a result, engaging in evening exercise can reduce the temptation for late-night snacking, decreasing your overall caloric intake, Fox says.

On top of that, evening exercise helps stabilize blood sugar and supports digestion, which are both crucial for optimal fat burning, since stable blood sugar levels give your body more time to burn fat for energy between meals, Pelc Graca says.

What To Consider Before Scheduling Your Next Workout

Here’s the deal: Experts agree that there isn’t one best time to work out for weight loss. Instead, it depends on the person and individual circumstances.

To determine what’s best for you and your goals, Pelc Graca says to consider the following:

1. Schedule. Choose a workout time that consistently works with your daily commitments when you’re least likely to be interrupted.
2. Sleep chronotype. ​​Your sleep chronotype identifies whether you’re an early bird, night owl, or somewhere in between. It’s typically determined by genetics and affects your best times for sleep, work, and exercise, so avoid scheduling workouts that interfere with your zzz’s and choose a time you feel most energetic, alert, and strong. To determine your sleep chronotype, make note when you feel most alert and productive and schedule your day from there, or take a chronotype quiz.
3. Personal preference. Early risers, midday mavens, and night owls will benefit from different schedules, so commit to a timeslot you enjoy. If you’re unsure, experiment with different times and see what feels best.

All told, the “best” time to work out is when you can show up consistently and perform at the top of your game. “No matter what time of day you choose to exercise, consistency and enjoyment are the most critical factors for long-term success,” Pelc Graca says. “Every movement counts—there’s no ‘wrong’ time to prioritize your health and fitness.”