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Finding the Perfect Time to Workout: A Comprehensive Guide for Beginners


As a beginner embarking on your fitness journey, discovering the ideal time to workout can be as crucial as the exercise itself. This comprehensive guide aims to explore the various benefits of working out at different times of the day. Whether you’re an early bird or a night owl, understanding how your body and mind respond to exercise during various times can significantly impact your fitness goals and overall well-being.

The benefits of morning workouts

Starting your day with a workout can instil a sense of discipline. It might be challenging to wake up early initially, but this habit ensures you complete your exercise routine without it being overshadowed by the day’s responsibilities.

Weight Loss and Metabolism

Exercising in the morning, especially before breakfast, has been shown to be effective for weight loss. A study from the University of NSW indicates that morning workouts can optimise fat burning, as the body taps into fat reserves when glycogen stores are low.

Hormonal Benefits 

Morning workouts can regulate cortisol, a hormone that’s naturally higher upon waking. This regulation can lead to a balanced mood and reduced stress levels throughout the day. Additionally, exercising early can boost endorphins, enhancing your mood and setting a positive tone for the day.

Improved Focus and Productivity 

Engaging in physical activity in the morning can lead to increased mental clarity and focus, making you more productive in your personal and professional life.

Midday Fitness Breaks: Balancing Work and Wellness

By noon, your body is fully awake and warmed up. This reduces the risk of injuries and makes it easier to engage in more intense or complex exercises.

Mental Refreshment 

A workout break during your workday can serve as a mental reset, reducing stress and increasing blood flow to the brain. This rejuvenation can lead to improved concentration and productivity for the afternoon tasks.

Social and Professional Balance 

Lunchtime workouts can be an excellent opportunity for socialising with colleagues or friends. It can also be a strategic time for busy professionals who struggle to find time for exercise outside of work hours.

Challenges and Solutions 

One of the challenges of a midday workout is managing time effectively to include both exercise and a healthy meal. Planning and preparation, such as packing a gym bag and a nutritious lunch, can help overcome this hurdle.

Evening Exercise: Unwind and Strengthen

Contrary to some beliefs, evening workouts can facilitate better sleep. Studies, including research conducted by Swiss experts, show that physical activity in the evening can promote deeper and more restful sleep.

Peak Physical Performance 

By evening, your body is at its peak in terms of temperature and hormone levels. This is an ideal time for strength training and high-intensity workouts, as muscles are more flexible and strength is at its daily peak.

Social Engagement 

Evening workouts can be more socially engaging, offering opportunities to connect with friends or join group fitness classes. This social aspect can increase motivation and enjoyment of your fitness routine.

Relaxation and Stress Relief 

Engaging in physical activity in the evening can be an effective way to unwind and decompress from the day’s stresses, providing a healthy outlet for releasing tension.

The Ultimate Question: When Is the Best Time to Workout?

The answer is highly personal. The best time to workout is when it aligns with your lifestyle, body’s natural rhythms, and preferences. Consistency is key in any fitness journey, so choose a time that you can commit to regularly.

At Crunch Fitness, we understand that everyone’s fitness journey is unique. Our friendly and experienced trainers are here to guide you in finding a workout plan that fits your schedule, preferences, and goals. We believe in a No Judgments philosophy, welcoming members of all fitness levels and backgrounds.

  • Personal Training: Our personal trainers are dedicated to helping you discover the workout routines that suit you best, whether you’re an early riser or prefer evening sessions.
  • Flexible Scheduling: We offer a range of classes and training sessions throughout the day to accommodate different preferences and schedules.
  • Community and Support: Join a community that supports and motivates each other, making your fitness journey enjoyable and sustainable.

Start your fitness journey today! Get in touch with Crunch Fitness, and let’s work together to achieve your health and fitness goals. Remember, the best time to workout is the time that works for you!


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Crunch Fitness Australia acknowledges the Traditional Owners of the lands across Australia as the continuing custodians of Country and Culture. We pay our respect to First Nations peoples and their Elders, past and present.

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