As summer peaks, building your ideal physique may feel challenging, but it's never too late to begin exercising. The optimal time? Research points to a few standout windows.
Post-COVID, home workouts surged, especially for teens, but with gyms reopening, timing remains key. It hinges on your circadian rhythm—some thrive mornings, others evenings.
A 2019 study from the University of Bath and University of Birmingham (UK) found exercising before breakfast maximizes fat burn. Researchers tracked two groups of overweight or obese men in their 30s over six weeks: one ate breakfast pre-workout, the other post. The fasted group burned nearly twice the fat.
Aim for 6 to 8 a.m. to energize your body, cut stress, and aid recovery with a post-workout meal.
Morning isn't the only peak. That same year, McMaster University's kinesiology team (Canada) pinpointed around 4 p.m. as ideal—digestion's done, and your body's primed.
Swap mid-afternoon snacks for short, intense bursts like squats, lunges, or stair climbs. Or opt for longer sessions in tennis, boxing, running, or basketball.
Avoid starting around 7 or 8 p.m.—adrenaline spikes disrupt sleep. If evenings are unavoidable, adjust your schedule to prioritize rest and muscle recovery.
