Best Time to Exercise: Morning or Evening?
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Introduction
Many of us try to find the “best” time to exercise—some say early morning is best, others prefer evenings. But what does science say? A recent study by researchers in China looked at how the time of day affects the way our bodies burn fat during and after exercise. The goal was to see whether morning or evening workouts are better for fat burning in young men.
What Was the Study About?
The study involved 18 healthy male college students who followed five different routines:
- No exercise (just sitting as usual)
- Exercise before breakfast
- Exercise after breakfast
- Exercise before dinner
- Exercise after dinner
Each workout session lasted 50 minutes, and their energy use was measured during and after the sessions using special equipment. The researchers wanted to find out how much fat and carbohydrate each person burned in each situation.
Key Findings
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Morning Workouts Burn More Fat
- Exercising before breakfast led to the highest fat burning both during the workout and for the next few hours.
- Fat made up a bigger portion of the total energy burned during morning workouts than during evening workouts.
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Evening Workouts Help Later
- Although evening workouts didn’t burn as much fat during exercise, they increased fat burning the next morning—this is called a “delayed effect.”
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Same Energy, Different Fuel
- Total calories burned were about the same in all exercise sessions.
- The main difference was where the energy came from—fat or carbohydrates.
Why Timing Matters
Our bodies run on a natural clock called the circadian rhythm, which controls things like sleep, hormone release, and metabolism. This rhythm affects how we use energy. In the morning, especially before eating, the body tends to burn more fat because there’s less sugar (glucose) available. At night, the body may be better at using carbohydrates, but with some delayed benefits for fat burning too.
What Does This Mean for You?
- Want to burn more fat? Try working out before breakfast.
- Prefer evenings? You’ll still get benefits—just later.
- Don’t overthink it. The best time to exercise is the time you can stick with consistently.
This study shows that both morning and evening workouts have their strengths. If you’re aiming to boost fat loss, morning fasted workouts may be a good option. If that doesn’t fit your schedule, don’t worry—any workout is better than none, and even evening sessions bring positive effects.
Takeaway
Timing your workout can slightly change how your body burns fat and carbs. Morning workouts before eating may be better for immediate fat burning, while evening workouts might support better fat metabolism over time. But the most important thing? Just get moving—your body will thank you either way.