Optimizing Your Fitness Routine: Unveiling the Best Time to Exercise, Tailoring Workouts to Your Job, and Understanding the Impact on Your Six-Pack Progress

Optimizing Your Fitness Routine: Unveiling the Best Time to Exercise, Tailoring Workouts to Your Job, and Understanding the Impact on Your Six-Pack Progress


I have started to ask all of my clients to send in questions related to their health and fitness, I will be answering them here in the form of a weekly article. This group of questions was sent in by a male client in his 30s.

  1. Is there a best time in the day to exercise depending on whether you’re working or not. Is the morning the absolute best time as you’re rested or is there not really any difference?
  2. Should you tailor your exercise around your job? For example I’m on my feet all day working so should I not bother with any cardio at all?
  3. What’s the minimum amount of time you should work out for if it’s weight exercises or is it more about repetitions and building up? If you lifted weights for 10 minutes in the morning for example is it pointless to a degree?
  4. And finally, how do all of the above effect progress on my six pack?

Answer section

Question 1.

A simple answer here, though perhaps not the one you’re looking for, is that it’s best to exercise when it’s most convenient for your schedule. Consistent workouts are more valuable than having more energized sessions but inconsistently. Results come with consistent behavior over time. There is undoubtedly a time in the day when your body can more easily lift weights and manage cardiovascular work, and this relates to your circadian body clock.

The circadian clock, often referred to as the body’s internal clock, plays a crucial role in regulating various physiological processes, including the optimal times for physical activity. This internal clock is influenced by factors such as light exposure, sleep-wake cycles, and meal timing. Understanding and aligning your exercise routine with your circadian rhythm can enhance performance and overall fitness.

Research suggests that late afternoon and early evening may be optimal times for exercise for several reasons. Body temperature, a key factor in determining physical performance, tends to peak during these hours. As body temperature rises, so does muscle function, strength, and endurance. This natural elevation in temperature not only makes the muscles more pliable but also improves the efficiency of energy production and utilization.

Additionally, hormonal fluctuations tied to the circadian rhythm contribute to variations in physical performance throughout the day. Testosterone levels, for instance, are typically higher in the late afternoon, promoting muscle protein synthesis and overall strength. Similarly, coordination and reaction times tend to be at their peak during this time, minimizing the risk of injury and optimizing the benefits of exercise.

While the late afternoon and early evening may align with peak physical performance for many individuals, it’s essential to acknowledge personal preferences and daily schedules. Consistency in your workout routine remains paramount, and the most effective exercise regimen is the one that you can realistically adhere to. Whether it’s a morning jog, midday yoga session, or an evening weightlifting routine, finding a time that suits your lifestyle and allows for regular engagement is key to long-term success in achieving your fitness goals.

Question 2.

The answer to this lies in your particular goals. If you are looking to lose weight or increase your cardio output to get fitter, the measure of fitness and how much weight you should be losing come into play. If you’re currently content with your body weight, health, and fitness, then don’t make any drastic changes. If not, then some variable needs to change. Your question was, “I’m on my feet all day working, so should I not bother with any cardio at all?” Realistically, unless your job involves running, what you’re doing at work is likely not eliciting any physical results other than burning calories. Your body is neither challenged nor without the calories to do this (assuming you’re not in a daily calorie deficit). If you were in a calorie deficit, then this daily walking/standing would contribute to fat loss.

My advice would be to have a well-rounded workout regime, including strength training, cardio training, and long-distance, easy-pace exercises for added fat burn. The first two should be intense enough to cause adaptations in your body and need to be consistent and factored into every day. The fat-burning activities, such as long walks or slow rides, need to be consistent as long as you’re looking to reduce body fat. When you reach a healthy body fat level, cardio routines are best served in the form of intense HIIT workouts, as they force the body to adapt better and are shorter in duration.

Question 3.

Anything is better than nothing, and as long as some variable (increased weight lifted per set of 8-12 reps/amount of sets etc) is being improved over time, you will get results. Fitting things into your schedule is the most important, making consistency crucial. As long as the intensity is high and your body is regularly being challenged (with safe technique), you will get stronger, and your body will build more muscle. Personally, I train with weights for 20-40 minutes daily, and then all my other efforts focus on cardio and diet. If time is a constraint, I would split that workout into sections and spread it out over the day. So, no, it’s not pointless to do 10 minutes a day; it’s great and will undoubtedly yield results. Intensity and safe, proper form/technique are paramount.

Question 4.

Six-packs are pointless; please refer to my earlier article (click below link)

Pointless six-packs and other meaningless life goals



anybodygym is a private one to one personal training facility based in Peterborough focusing on helping adults to retired people regain control over their health, strength and weight. A strong functional body will help you live a long and enjoyable life.

Private Personal Training Studio Peterborough





Leigh Carter

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