There’s always been debate about the best time of day to work out. I’ve always heard that exercising first thing in the morning is ideal, but others say a nighttime workout benefits them more. But is one time really better than another, and why?
Regardless of when you work out, there are many health benefits from moving regularly, like improving your heart health, getting stronger or even improving your endurance. Most people decide to exercise when it best fits their schedule, so oftentimes they can’t help the time of the day they choose to be active.
Research has shown, however, that the time of day you choose to exercise can affect your workout in various ways. Here’s how to determine what’s best for you based on the latest data.
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The best time of day to exercise is whenever you can do so consistently.
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The best time to exercise is whenever you can
Let’s get this out of the way first: The best time to work out is whenever you can. We don’t all have schedules that allow for a 90-minute workout, green smoothies with collagen and a 20-minute session with a Theragun, unfortunately.
If your only time of day to exercise is before work, then morning is best. If you reserve physical activity for packed evenings, there’s a good chance you won’t ever get to it.
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Likewise, if you can only squash 20 minutes of exercise into your day right before you get ready for bed, that’s the best time to work out.
I want to add a note on consistency, though: The best time to exercise is whenever you can, but the best-best time of day to exercise is the time you can stick with for days, weeks and months.
For example, if you’re the person who only has 20 minutes at night, but you keep finding yourself skipping it, ask yourself if there’s a way you can fit it into your morning instead. Perhaps you go to bed 20 minutes earlier and wake up 20 minutes earlier — now you’re still getting in your 20 minutes of exercise; it’s just shifted your schedule a tad.
The fact of the matter is that people who exercise consistently see better weight loss and fitness results in the long-term. Research also suggests that your body can adapt to regular training schedules, so if you work out every morning, you will probably get a lot better at working out in the morning, and the same in regard to nighttime workouts.
That all said, morning workouts and night workouts both have their advantages and disadvantages as evidenced by decades of scientific research — let’s discuss.
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Benefits of working out in the morning
Morning workouts truly do have an edge, according to multiple research studies, and offer a list of benefits that might even sway some night owls to get their fitness on in the morning.
Can help you establish a fitness routine: People who exercise in the morning are often more consistent simply because morning workouts leave less room for excuses. If you workout first thing in the morning, you can’t skip it in the evening because duties piled up.
May improve your sleep cycle: Waking up early might be difficult at first, but research suggests that a morning exercise habit can shift your circadian rhythm so that your body is naturally more alert in the morning and more tired in the evening, so you fall asleep earlier and can exercise in the morning again. Morning exercise also seems to boost deep sleep more than evening exercise, according to some research. Plus, sleep helps facilitate muscle growth, so you might even see more strength gains if your circadian rhythm and sleep cycle improve.
Might burn more fat: Exercising on an empty stomach — in the “fasted state” — is proven to burn more fat than exercising after a meal (in the “fed state”). This happens because your body must utilize fat stores that already exist to fuel exercise, rather than use the food you just ate as fuel. Other research also shows that the “afterburn” lasts longer when you exercise in the morning, which might help you lose weight over time.
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Can make you more productive: Research has found that exercising in the morning has a beneficial effect on energy levels, alertness, focus and decision-making, which can translate to a more productive work day.
May boost your mood throughout the day: Morning workouts are a great way to start each day on a high note — the endorphins or “happy chemicals” your body produces in response to exercise can keep your mood elevated long past your hour-long workout. The sense of accomplishment you get after completing a workout can also set you up for an optimistic day.
You might feel groggy for your morning workout if your alarm wakes you up from deep sleep.
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Downsides to morning workouts
Though a morning exercise habit can be a powerful part of a healthy lifestyle, early morning workouts have their drawbacks, too. When you exercise first thing in the morning, a few things can make your workout a little wonky.
You might be running on low fuel: If you didn’t eat enough the evening before, you might find yourself battling serious hunger mid-workout. If you wake up hungry most days, try eating a larger dinner or a small, protein-dense snack before bed. You can also eat a small, carb-heavy snack before your morning workout, such as a banana, to help avoid hunger and hunger-related fatigue.
You may interrupt deep sleep: Depending on your sleep cycle, an early-morning alarm might puncture deep sleep. This can result in sleep inertia (feeling groggy for a while after you wake up), as well as chronic fatigue if it happens often.
Physical performance isn’t at its peak: Most people don’t roll out of bed feeling nimble and fired up. You might experience stiffness in your joints and temporary inflexibility. You should loosen up as you warm up, but studies actually show that certain strength markers, including peak power, are higher in the evening.
It takes longer to warm up: Speaking of warm-ups, there’s a key reason you might not feel as strong or powerful during morning workouts: Your core body temperature is lower. This makes warming up crucial for morning workouts — jumping into a workout, rather than slowly easing in, can result in injury. This is true all of the time, but especially when your body is cooler.Your heart rate is also slower in the morning (that’s the best time to find your true resting heart rate), which also contributes to needing a longer warm-up.
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Benefits of afternoon and evening workouts
I envy those who can fit in a workout between 12 p.m. and 4 p.m. That would be my ideal time to exercise if I could do so consistently. I feel more ready for exercise in the afternoon: more flexible, more mobile, more physically energetic. I also feel stronger and faster.
For me, those feelings subside around the 5 p.m. mark, but I digress — most people experience these physiological adaptations throughout the day, which makes afternoon and evening the best time to exercise for many reasons.
Your physical performance might improve: Research shows that most people function better, physically speaking, later in the day. Muscle strength, flexibility, power output and endurance are all better in the evening than they are in the morning. Plus, people who exercise in the evening take up to 20% longer to reach the point of exhaustion.
Your body gets warmer as the day goes on: Since your core temperature is warmer later in the day, many people can get into the groove faster for afternoon and evening workouts. You should still warm up though!
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Hormones are on your side: Testosterone is important for building muscle in men and women, and your body might produce more of it during afternoon workouts than morning workouts, resulting in greater strength and muscle gains.
Late-day exercise can relieve stress: Exercise is always a good way to relieve stress, but working out at night can really help you blow off some steam. The surge of endorphins you get during and after exercise can be a sweet nightcap that helps you wind down before bed.
Might help replace bad habits: If you have some evening or nighttime habits you want to replace — like snacking, drinking, smoking or watching too much TV — allow exercise to swoop in and take their place. Once you get into the practice of exercising at night, you might find yourself surprised that you don’t even miss your old habits.
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If you wait until evening to exercise, you might find yourself battling a lack of motivation.
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Downsides to afternoon and evening workouts
The above benefits to afternoon and evening workouts might automatically tempt you to designate the latter part of the day to exercise, but you should consider a couple of potential downsides, too.
Might interfere with sleep: The blanket statement that exercising at night is detrimental to sleep is a myth. That’s not true for everyone — scientists have found that exercising at night may have no effects on sleep at all, and some may even get a better night’s sleep — but some people might experience jitters if they work out too close to bedtime. This generally only applies to intense exercise, like CrossFit or HIIT, as yoga, stretching and other gentle exercises can actually improve your sleep when performed before bed.
May cause problems with consistency: If you’re like many people, exercising at night may not work for you simply because you are too tired after a long day. Afternoon and evening workouts might interfere with daily responsibilities, especially if things tend to pile up during the day. If that sounds like you, try shifting your daily routine to fit in a short morning workout.
Skiing can be a whole lot of fun when the snow starts flying. But your body can take a beating on the slopes if it’s not properly prepared.
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Sports medicine specialist Molly McDermott, DO, shares how to get ready for ski season with some workouts and strategies.
Ski training routine
Some elite skiers start training at the tail end of spring — about six months before they ever hit the slopes. Others may need less time. In general, Dr. McDermott recommends training at least six to eight weeks before your first outdoor adventure.
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As part of your routine, you’ll want to focus on ski workouts that build:
Strength
Endurance
Flexibility
Neuromuscular control (also known as muscular coordination)
Trying to jump into a sport when you haven’t intentionally trained is difficult and challenging, says Dr. McDermott. That’s especially true given the physical demands that come with skiing.
“You want to train your brain, nerves and muscles to really build stability and balance so you can have more control over how you jump and land,” she notes.
Ski exercises
Ski-focused training puts a strong emphasis on lower-body exercises, targeting everything from your glutes to your ankles. But you’ll want to take a full-body approach to ski exercises, which means working on your core and upper body as well.
“You’re going to have to make real-time decisions when you’re out on the slopes,” stresses Dr. McDermott. “You’ll need to strengthen your whole body to be able to do things like pivot or change direction, keep your balance, propel yourself forward and withstand the impact of skiing.”
Dr. McDermott recommends starting with just bodyweight exercises if this is your first go at it. More experienced athletes can focus on higher weights or machines. In general, she recommends doing three sets of 10 to 15 reps each. Then, as you work through your training, you can progressively load your weight, sets, reps or how long you exercise to continue building strength and endurance.
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Here are some workouts that lend themselves to skiing.
Dynamic warm-up
Warming up before any workout is key, especially right before you hit the slopes. The International Ski and Snowboard Federation agrees. Dynamic warm-ups and cool-downs are highly effective for preventing injury and improving performance.
Consider starting and ending your ski workout with five to 10 minutes of:
Jogging
Using an elliptical
Walking on a treadmill
“You’re warming up your muscles and then stretching them, as opposed to static, cold stretching,” explains Dr. McDermott.
Squats
“Squat maneuvers help make sure you have the coordination of your nerves and your muscles working together so your muscles are strong and keep your body aligned — in particular, keeping your knees from turning in,” says Dr. McDermott. “As squats become easier, you can progress to squat jumps.”
Stand with your feet shoulder-width apart with your toes pointed slightly outward.
Hinge at your hips, bend your knees and slowly lower your body (as if sinking into a chair).
Lower until your thighs are parallel to the ground, keeping your knees in line with your toes and your weight on your heels.
Hold the position for three to five seconds.
Shoot up quickly to your starting position by pushing through your heels.
Repeat this process for 10 to 15 reps.
Side-lying hip abductors
Hip abductor exercises help with skiing because they focus on balance, control and building strength in your hips, glutes and thighs.
Lie down on your side with your legs extended straight. Your right leg should be on top of the other and you should rest your head on your left arm.
Keeping your hips steady, lift your right leg so your knees are no longer touching. You should feel a stretch in your upper thigh and hip.
Slowly lower your right leg.
Repeat for 10 to 15 reps, then switch sides and continue.
Calf raises
Calf raises help improve ankle mobility and calf strength — all needed for those quick turns while skiing.
Stand with your feet hip-width apart, with your arms hanging at your sides.
Slowly lift the back of your heels until you’re standing on the balls of your feet.
Hold this position for one to two seconds before lowering back down.
Repeat for 10 to 15 reps.
Skater hops
“Skater hops are single-leg hops from side-to-side,” describes Dr. McDermott. “These are really going to help you in certain ski maneuvers.”
Stand with your feet hip-width apart and your hips and knees bent at a 45-degree angle.
Push off the floor with your left leg so that you jump to the side, landing on your right leg.
Keep your knees bent and your left leg crossed behind your right (as if you’re skating).
Then, jump back to the opposite side, crossing your right leg behind your left.
Repeat this process in quick succession for 10 to 15 reps, jumping as fast and far as you’re able.
To maintain momentum, it helps to swing your left arm forward as you’re pushing off with your left leg and vice versa.
Shoulder shrugs
“Shoulder shrugs are a good ski exercise because they help build the upper trapezius muscles that connect with your neck,” says Dr. McDermott. “They really work on your posture.”
Start by standing tall, feet hip-width apart.
While looking straight ahead, lift both of your shoulders and slowly roll them backward in a circle for 10 seconds.
Repeat the process by circling your shoulders in the opposite direction for 10 seconds.
Chin tucks
Chin tucks involve a gentle range of motion to improve posture and strengthen neck muscles.
While sitting or standing in a relaxed position, look straight ahead and lightly touch the bottom of your chin with your index finger.
Gently pull your head and neck back so your chin moves away from your finger.
Hold this tucked-chin position for up to 10 seconds before slowly extending your head and neck forward to the starting chin position.
Repeat this process for 10 to 15 reps.
Push-ups
“Push-ups are good for strengthening your shoulders, chest and core, which helps with balance and stability when you’re skiing,” says Dr. McDermott.
Kneel on all fours with your palms flat on the floor in front of you and your fingers facing forward. Hands should be shoulder-width apart and directly below your shoulders.
Lift your knees off the floor and straighten your legs.
Bend your elbows and tuck them to your sides as you slowly lower your chest and chin to the floor.
Push through your palms until your arms are fully extended. Don’t let your hips or back dip to the ground — your head, spine and butt should all be aligned.
Repeat this process for 10 to 15 reps.
Planks
This exercise targets your wrists, forearms, core and upper body — all areas that promote stability and strength while skiing.
Get into a push-up position, with your legs extended and your elbows directly beneath your shoulders.
Hold this upright push-up position for 10 to 15 seconds, with your abs engaged and butt and back aligned.
For a modified challenge, you can lower your knees to the floor while holding this position.
For a deeper stretch, you can rock your hips back and forth, or lower down to your elbows for a low plank.
Bridges
Bridges help strengthen your glutes, which help guide and direct your skis.
Lie on your back with your knees bent, feet on the floor and arms at your sides.
Squeezing your butt and abdominal muscles, push through your heels to slowly lift your hips toward the ceiling.
Keep your back straight and your arms pressed into the floor at your sides.
Hold this position for a few seconds, before slowly lowering your hips to the floor.
Repeat this process for 10 to 15 reps.
Oblique twists
Also known as a Russian twist, this exercise focuses on your abdominal muscles and core strength. It helps with skiing because it supports your ability to rotate, turn and move quickly.
Sit on the floor with your knees bent and your feet flat.
Lean back at a 45-degree angle and squeeze your abdominal muscles.
Extend your arms out straight in front of you and clasp your hands together.
Engage your core as you twist slowly to the right as far as you feel comfortable, moving your arms in the direction you’re turning.
Return back to center, pause and then twist to the left side.
Repeat this process for 10 to 15 reps.
Cardio exercises
Skiers can also benefit from cardio exercises that get their blood flowing and build aerobic endurance, like:
Cycling
Running
Swimming
Rowing
“Build cardiovascular and low-impact activities into your training routine to help improve your performance and increase your endurance,” advises Dr. McDermott. “Some days you can break it up into sets or you can do 30 minutes straight.”
A note before hitting the slopes
A big part of ski training is getting your body acclimated to cold-weather exercises. For athletes who live in areas where winter runs strong, it helps to train early and get that outdoor exposure as temperatures begin to drop during the fall.
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Others who live in warmer climates might benefit from taking cold showers, ice baths or lowering indoor temperatures weeks before heading out on a ski trip.
Once ski season begins, make sure you warm up before heading outdoors, stay hydrated and keep moving to keep your body warm.
“When you’re skiing, a lot of unexpected things happen,” cautions Dr. McDermott. “The weather changes and things happen really fast. So, you want to be physically and mentally prepared before you hit the slopes, making sure you’ve got the right equipment, the right clothing and you’re prepared in case of injury.”
One of the harder parts of committing to a training routine is knowing where to start, and that’s true of those who have never trained regularly before as well as more experienced people coming back after a break.
This 20-minute workout from fitness trainer Lindsey Bomgren, founder of Nourish Move Love on YouTube, is perfect for easing your way into a training routine, especially if you’re coming back from a break because of illness or any other reason.
The workout trains the whole body through two rounds of exercises that you can complete in 20 minutes, even with a quick warm-up and cool-down included.
You do need a set of dumbbells for the workout, with Bomgren suggesting 15-25lb weights as a rough guideline. If you have a set of the best adjustable dumbbells available, you can change the weight to suit each exercise as and when required.
20 Minute FULL BODY Comeback Workout (Easy Re-Entry After Sickness/Break) – YouTube
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The workout contains nine exercises, with some of those being done on both sides for 12 moves in total in each round. You do two rounds of the exercises, completing 10 reps of each move, or 10 on each side if appropriate.
Bomgren demonstrates each move and sets the pace for the session, so you can follow her when possible, or slow down if you need to. Bomgren’s fellow trainer, Rachel, is also on hand to offer easier modifications of some exercises you can do instead.
In order to work as many muscles as possible in 20 minutes, the workout is mostly made up of compound exercises that recruit several joints and muscle groups at once, like squats and lunges.
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There are also some more focused moves like triceps extensions, and your core is also worked with some bicycle crunches and glute bridges.
It’s a fast-paced session that will not only get you fitter and stronger, but also help you prepare for longer, harder workouts if you are kicking off a regular workout routine.
Bomgren also includes a quick warm-up and cool-down in the video, which is invaluable and well worth doing. The warm-up will get you ready for the workout, so you can get the most out of the first few exercises, while the cool-down will help start your recovery and reduce any muscle soreness you might feel after the workout, especially if it’s your first session in a while.
If you are a beginner or finding it hard to match Bomgren’s pace throughout the session, you can also reduce the number of reps you do for each move to six or eight. This will give you a bit more time to complete your set, rather than rushing to do 10 reps and potentially sacrificing good form.
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The beauty of a standing abs workout is that you do not need a mat, much space, or to get down on the ground for any of the exercises. That makes it easy to fit into a busy day, whether you are working out at home, short on space, or prefer to stay off the floor altogether.
None of that means it is easier or delivers fewer results. Pilates instructor and Balance Body Educator Portia Page built this five-move, all-standing core workout to show that you can still challenge your abs effectively without a mat or traditional floor exercises.
Her routine focuses on strength, rotation, balance and power, training the core in an upright position that mirrors how it works in everyday movement and exercise. To get the most out of the workout, having a handle on how to switch your core on can make a real difference.
What is the workout?
1. Standing “Hollow” Scoop + Reach + Deep Squat
Stand tall, feet hip-width, knees soft.
Exhale and scoop your abs up and in (think: ribs to hips, belly hollow).
Keeping the scoop, reach your arms overhead, maintaining the scoop.
Keeping the arms up, bend your knees and sit back & down into a deep, low squat
Straighten legs, lower arms and lift heels into a balance
Repeat, moving slowly down and up
2. High Knee Twist with Extension
Lift your right knee to hip height slowly.
Rotate your ribs toward (not down to) the lifted knee.
Lower leg and extend behind while rotating & extending in the opposite direction.
Repeat 5-10x on one side, repeat the same amount on the other.
Make it harder: Lift the knee higher than hip height and/or hold arms overhead.
3. Lateral Side Crunch
Stand tall, hands behind your head.
Shift weight to one leg.
Lift the opposite leg out to the side.
Pull your ribs toward your lifted hip like a side crunch.
Lower leg and crunch to the other side.
Repeat 5-10 times on each side.
Make it harder: Keep the leg lifted the whole interval. Your obliques will file a complaint!
4. Woodchop Squat & Twist
Bring your hands together over your right shoulder.
Bend the knees slightly, then powerfully chop down toward the left hip.
Pause at the bottom, stop the momentum, then return slowly to start.
Repeat 5-10 times on each side.
5. Single-Leg Hover Hold with Rotation
Stand tall with arms stretched to the side, shift weight to the left foot.
Lift right knee to hip height.
Extend the right leg straight forward, creating an upside-down L-shape while rotating the upper body to the right, and bend the right knee.
Straighten the standing leg and twist back to center.
Repeat 5-10 times. Switch legs.
What’s so good about standing abs workouts?
Standing ab exercises challenge the core in a more upright, everyday way than floor-based exercises do. Instead of working from a fixed position on a mat, you are asking your body to remain stable while standing, moving and balancing, which naturally brings more of the core into play.
Pilates instructor Page explains that this routine works the core through rotation, anti-rotation and lateral stability, the types of strength you use when walking, lifting, or changing direction. Because you are on your feet, balance becomes part of the challenge too, and even small wobbles force the deeper muscles to switch on.
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She also includes elements of controlled power and standing hollow work, which asks the core to absorb and redirect force rather than just hold tension. The result is a stronger, more responsive midsection, without the need for any planks or crunches.
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