Because of the hectic pace of our everyday lives, it’s no surprise that we usually plan our workout only when we have some free time. But what if I told you that the time you pick for your workout actually has an effect on your body? Both morning and evening workouts have their advantages and disadvantages. Want to find out more?


If you decide to work out in the morning, you have to remember one crucial fact – your muscles aren’t warmed-up right after waking up. This means that the risk of getting injured is much higher during morning exercises. Fortunately, a solid warm-up should eliminate this risk.

However, elderly people should avoid intense workouts during the early hours of the day because the risk of suffering a heart attack is much higher in the mornings. Most heart attacks occur between 6:00 and 12:00. What’s worse, heart attacks that occur in the mornings are much more extensive and pose a much graver threat to our health than those that occur during later hours.

If your main goal is to burning fat, then morning workouts are the most effective for this. Glycogen, which is a main source of energy for our organism, is used for body recovery during the night, so it’s at a relatively low level after waking up. Therefore, when we work out in the morning, our body gets its energy from stored fat. And what does that mean? It means that by working out in the morning, you will burn more fat tissue than by doing the same exercise in the evening. What’s more, your metabolism will be sped up for a few hours after a morning workout.

Your brain works better in the mornings as well – it’s well rested – so you’re much more likely to focus on what you’re doing and to pay attention to proper exercising techniques.

Sometimes we have our workout planned for the evening, but unfortunately something comes up – a spontaneous night out with friends, some unexpected chores, or you’re simply too tired after work. If you plan your workout for the morning instead, then the probability of actually going to the gym is much higher – you just have to wake up as soon as your alarm rings and resist the urge to stay in bed.

Morning workout gives you a great energy boost and can easily replace your morning coffee.


As your muscles are warmed up and your body temperature gets higher in the afternoon, the risk of getting injured during exercise in the evenings is much lower.

If your goal is to boost strength or improve your stamina and endurance, then plan your workout for the second half of the day. Your body will be much better prepared for hard work because of the abovementioned higher body temperature and hormone levels.

If you have problems with night snacking, evening workouts will slightly decrease your appetite, but don’t forget about your post-workout meal!

Just remember that after working out in the evenings, your metabolism slows down right after falling asleep, so you don’t get to use this to its full potential.

Working out in the evening helps reduces stress levels that may have built up during the day; so don’t let the feeling of tiredness after work or school stop you from going to the gym. Work on your body so that your mind can rest.

But be cautious not to overdo things! It’s perfectly normal to feel energized after a workout, and this could result in difficulties in falling sleep.


So, what are you – an early bird or a night owl? Answering this question will help you determine your chronotype, i.e. be better in tune with the ticking of your individual biological clock. If you’re an early bird, the peak of your activity occurs in the first half of the day, and if you’re a night owl, the later the better. Try to plan your workout accordingly to your daily routine.

Unfortunately, it is not always possible to plan your day so that it’s in accordance with your biological clock. But remember about the power of habits. Something becomes a habit if it’s done without thinking; i.e. like washing hands after going to the bathroom, lacing up your shoes and so on. If you would like to train at a different time of the day than at than at the one you’re at now, try to develop habits that will allow you to do so. The amount of time it will take you to achieve this relies on individual preferences, but consistency is the key. As they say, habits are our second nature.

But no matter what time you pick for working out, remember that CityFit gyms are open 24 hours a day, 7 days a week, all year round. Train without limits!