For most people, especially those with busy work schedules, exercise typically happens either early in the morning or in the evening.

So, which is better for calorie burning—morning workouts or evening sessions?

Morning Workouts Burn More Calorie

Recent research by Sweden's Karolinska Institute and the University of Copenhagen in Denmark, published in Proceedings of the National Academy of Sciences, suggests that exercising during the early active phase (akin to morning workouts for humans) significantly enhances calorie breakdown, thermogenesis, and mitochondrial activity in tissue compared to late-night exercise. These metabolic benefits lead to a higher calorie-burning rate.

The study revealed that the impact of exercise on metabolism is time-dependent but doesn’t disrupt the biological clock of tissue. Morning and evening workouts result in distinct metabolic states, independent of food intake. Specifically, morning exercise was found to significantly boost breakdown compared to evening workouts. However, the best time to exercise ultimately depends on external conditions and individual preferences.

Morning vs. Evening Workouts: Pros and Cons

Based on Individual Circumstances

A study published in the medical journal Frontiers in Physiology suggests that optimal workout times differ for men and women. Women benefit more from morning workouts for calorie burning and weight reduction, while men experience better cardiovascular and metabolic outcomes with evening exercise.

In a 12-week study, researchers observed 56 participants (30 women and 26 men) aged 25–55 with regular exercise habits, no smoking history, and a body mass index (BMI) below 25. Participants were divided into two groups: morning exercisers (6:00–8:00 AM) and evening exercisers (6:30–8:30 PM). Results showed that women in the morning group reduced total body calorie and abdominal oil by 3% and 7%, respectively, compared to the evening group. For men, evening workouts improved oxidation, reduced blood pressure (9% more than morning workouts), enhanced mood, and alleviated fatigue, making it more beneficial for cardiovascular health.

Morning vs Evening Workout | New Data Changes Things Up

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Based on Environmental Factors

Morning Workout Advantages

Early mornings are often cooler with moderate humidity, creating a comfortable environment for activities like jogging. A 30–40-minute light to moderate run generates manageable sweat levels, enhancing comfort. Morning exercise also helps eliminate the habit of oversleeping and wakes up the body for an energized day.

Morning Workout Disadvantages

After a night of respiration, plants release significant amounts of carbon dioxide, and the lower morning temperatures trap dust and particles in the air, potentially causing respiratory issues. Additionally, an empty stomach in the morning may result in low blood sugar during high-intensity exercise, increasing the risk of dizziness or fatigue.

Evening Workout Advantages

Evening air tends to have higher oxygen levels, favorable temperatures, and a conducive environment for exercise. The time after work is generally more flexible, making it easier to allocate sufficient time for workouts without interfering with work or studies.

Evening Workout Disadvantages

After a long day at work, physical and mental fatigue may lower energy and reaction levels, making intense exercise more likely to cause injuries. Furthermore, high-intensity evening workouts can overstimulate the central nervous system, activate the sympathetic nervous system, and promote dopamine release, potentially leading to difficulty falling asleep or insomnia.

Exercise Tips for Different Times

Morning Workouts

Avoid Exercising Too Early

Early dawn may lack sufficient light, increasing the risk of tripping or other accidents. During autumn and winter, temperatures before sunrise are particularly low, raising the likelihood of catching a cold. It’s recommended to exercise after 9:00 AM when temperatures are slightly warmer.

Don’t Exercise on an Empty Stomach

Exercising without eating may lead to dizziness or weakness due to low blood sugar. Consume easily digestible foods like bananas, biscuits, or rice porridge before morning workouts. Stay hydrated with a glass of honey water but avoid overeating—eat just enough to stave off hunger.

Warm Up Thoroughly

After waking up, the body hasn’t fully adjusted, and flexibility and coordination are limited. Skipping a warm-up may result in injuries. A 15-minute warm-up, leading to light sweating and increased joint mobility, is essential.

Evening Workouts

Wait an Hour After Dinner

Start exercising at least an hour after dinner to allow for proper digestion.

Keep Intensity Moderate

Avoid overly competitive or stimulating exercises. Opt for simple activities like brisk walking or light jogging, ensuring you sweat lightly but don’t overexert yourself. Overly strenuous activity could interfere with recovery and disrupt sleep.

Don’t Exercise Too Late

The endorphins and other hormones released during exercise take 1–2 hours to metabolize. Schedule workouts early enough in the evening to avoid overstimulation and ensure restful sleep.