The Great Workout Time Debate: Does Morning or Evening Exercise Burn More Fat?

The best time to exercise for weight loss depends on individual preferences and goals. Many experts believe morning workouts may boost fat burning, while evening exercise can enhance performance. However, the key is consistency, irrespective of the time of the day you hit the gym.

As a veteran personal trainer, I consistently get asked about the best time to exercise for the best possible results. Exercisers have an innate desire to optimize each part of their training regimen, and finding the best time to train for weight loss is a part of this effort.

A 2023 randomized controlled trial published in the Obesity Journal concluded that exercise is effective for weight loss in overweight or obese adults but that the time of day you exercise does not matter. (1)

If you have been around the fitness scene long enough, you’ve probably witnessed endless debates about the perfect workout time. After being involved in countless of these arguments, I decided to cut through the noise and dive into the science behind training times.

I spent over 60 hours analyzing scientific literature, consulting top experts, and the latest insights from some of the most qualified people to get you the most up-to-date information.

Benefits of Morning Workouts for Weight Loss

Here are the advantages of training in the a.m.:

Fasted Fat Burning

Let’s be clear here. When most people say ‘morning workouts,’ they are usually referring to fasted training. The thought here is that exercising on an empty stomach pushes your body to burn stored fat as fuel.

“If we choose to exercise in the early morning before we eat, we can potentially lose more weight than if we exercise at other times of the day,” said Tongyu Ma, a research assistant professor at The Hong Kong Polytechnic University.

The workout time is inconsequential if you don’t watch what you eat and are in a calorie surplus (eating more calories than you are burning).

Use our convenient calorie deficit calculator to determine the ideal number of calories you must burn daily to achieve your target body weight.

Since your goal is weight loss, you will primarily engage in cardio training. The length of your training session will depend on your experience, fitness levels, and weight loss objectives.

Can Boost Your Metabolism

Many people believe that training in the morning makes them feel more energized throughout the day and incentivizes them to make healthier choices. This is partly because fasted training, especially cardio, can spike your metabolic rate and help you burn calories throughout the day.

Some exercisers also consume supplements like fat burners, which contain ingredients like caffeine, carnitine, green tea, conjugated linoleic acid, and forskolin. (2)

Improved Sleep Patterns

Working out too close to bedtime can disrupt your sleep pattern as it can make you more alert. Conversely, training early in the morning can lead to better sleep at night. Furthermore, many of my personal training clients report that they go to bed early because they know they have to hit the gym first thing in the morning.

Positive Mindset 

Completing an early morning workout helps start your day on the right foot. Securing an early win sets a positive tone for the day, and you might feel more energized and motivated to check more things off your To-Do list.

Consistency

People who train in the morning are less likely to skip workouts due to unplanned work, emergencies, or other commitments.

“It’s easy to put off self-care and to say, ‘I’ll just let my exercise go today because I’m too busy and something has to go,’ But if exercise is the first thing a person does in the morning, they may be more likely to do it every day,” said Ross Andersen, a professor of exercise physiology, medicine and nutrition at McGill University in Montreal.

Pros of Evening Workouts For Weight Loss

Although there are several benefits to exercising in the morning, it might not be for everyone. Here are the pros of training in the evening:

Better Performance

As you progress through the day, your joints, muscles, tendons, and ligaments get warmer, more flexible, and more agile. Experts believe a more supple body can improve your strength, power, and endurance potential, leading to more intense workouts.

A Destresser

Training later in the day can be an incredibly effective way to de-stress, which can improve your weight loss results. Letting off steam later in the evening can get you physically and mentally primed for a more peaceful sleep at night.

That said, avoid training too close to a workout. I recommend training at least three hours before your bedtime. Furthermore, avoid consuming stimulated pre-workouts after 5 p.m. to prevent pattern sleep disruptions.

Great For People With Busy Morning Schedules

Some people believe they are the most creative and productive in the early hours of the day and reserve it for the most critical work. For these folks, training in the evening makes the most sense.

Expert Opinion — Morning vs. Evening Workouts For Weight Loss

Research findings and expert opinions about whether it is better to train in the morning or evening for weight loss are conflicting.

Dr. Satchin Panda, professor at The Salk Institute and author of The Circadian Code, revealed some appalling discoveries on Dr. Rhonda Patrick’s popular podcast:

“Late afternoon or evening might be the best time to exercise for healthy people. There are many physiological reasons for this, including better muscle tone, joint flexibility, and less risk for injury.” — Dr. Satchin Panda

However, he added that the results might vary for people dealing with issues like diabetes.

“Morning exercise might be better than evening exercise for diabetics because the pancreas produces more insulin in the morning, which can help people with diabetes manage their blood sugar levels. Studies have shown that fat oxidation is 13% higher in the afternoon compared to the morning (3).” — Dr. Satchin Panda

That said, Dr. Panda added that for people who consumed caffeine 30 minutes before morning exercise, their fat oxidation levels were equivalent to those who exercised in the afternoon without caffeine.

Dr. Layne Norton (Ph.D. in Nutritional Sciences) discussed the pros and cons of training in the evening and the morning in an in-depth video:

“It takes your body time to be optimized for lifting weights or performing other exercises. There is some evidence that people who train in the morning are not performing at their peak because their bodies are not fully awake yet. However, this seems to be an adaptation issue,” said Dr. Norton.

Norton refers to a study that found that people who switched from morning to evening training did not see a drop-off in performance, but those who switched from evening to morning training did experience a decrease in performance.

Highlights — Best Time to Exercise for Weight Loss

A majority of the experts propose experimenting with different exercise times and listening to your body to determine what works the best. Pay close attention to your energy levels, body clock, and how you feel after your workouts to settle on a training time.

Take your time experimenting with different training times before you settle on one.

Constantly switching between morning and evening workouts can lead to suboptimal results and significantly increase injury risk. You must be consistent with your training time, rest durations, and diet to get the best bang for your buck.

Beyond Training Timing — Other Factors To Consider For Weight Loss

While many people get caught up in the morning versus evening training time debate, there are several other factors that you must consider for consistent results, including:

• Sustainability: People who dread waking up at 5 a.m. to hit the gym at six will set themselves up for failure by signing up for an early morning training schedule.
• Training Intensity: Just showing up at a particular time isn’t enough. Your training volume and intensity should be high enough to move the needle in the right direction.
• Calorie Deficit: You cannot out-train a bad diet. If you eat more calories in a day than you burn, you will not shed fat, irrespective of how hard you train in the gym.
• Sleep: Sleep is when your body sheds excess weight. Aim for seven to eight hours of sleep each night to allow your body ample time to recover optimally.
• Stress management: Chronic stress can lead to cortisol level fluctuations, resulting in higher appetite and fat storage. Yoga, meditation, journaling, and long walks in nature are excellent ways to manage stress levels.

Remember, the best training protocol is the one you will stick to for the long term. Find the training schedule you enjoy the most, and you will be well on your way to achieving your weight loss objectives.

Conclusion

Scientific literature and experts are split on the best time to exercise. After analyzing hundreds of scientific papers and expert opinions, I have come to the conclusion that there might be slight advantages of exercising in the morning if weight loss is your primary training objective. However, consistency is the most critical factor.

Experiment with training at different times of the day to find a time that best fits your schedule and preferences for long-term consistency. Remember, regular exercise, regardless of the timing, is key to weight loss success.

If you have any questions about training timings, drop them in the comments below, and I’ll be happy to help!

References

1. Brooker, P. G., Gomersall, S. R., King, N. A., & Leveritt, M. D. (2023). The efficacy of morning versus evening exercise for weight loss: A randomized controlled trial. Obesity (Silver Spring, Md.), 31(1), 83–95. https://doi.org/10.1002/oby.23605
2. Jeukendrup, A. E., & Randell, R. (2011). Fat burners: nutrition supplements that increase fat metabolism. Obesity reviews: an official journal of the International Association for the Study of Obesity, 12(10), 841–851. https://doi.org/10.1111/j.1467-789X.2011.00908.x
3. Iwayama K, Kurihara R, Nabekura Y, et al. Exercise Increases 24-h Fat Oxidation Only When It Is Performed Before Breakfast. EBioMedicine. 2015;2(12):2003-2009. Published 2015 Oct 30. doi:10.1016/j.ebiom.2015.10.029

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