7 Best Afternoon Workouts For Weight Loss, Exercise Routine And Tips!

Finding the right balance between intensity and sustainability at the right time is vital to a successful weight loss workout regimen. Afternoon workouts support this, igniting your metabolism and effectively burning calories. From cardio sessions that get your heart pumping to strength training exercises that sculpt and tone, afternoon exercise targets different muscle groups, ensuring a well-rounded fitness approach. 

The study published by the NIH concluded that people who worked out mid-afternoon from 11 AM to 5 PM showed lower mortality risk, both in general and from heart disease, than evening and morning exercisers. Also, a separate medical study concluded the metabolic advantages of afternoon exercise in weight loss, revealing that the body naturally burns approximately 10% more calories during the mid-afternoon period compared to its early morning and late-night counterparts. 

Furthermore, findings from the Journal of Physiology underscore the significance of afternoon workouts in regulating the body's internal clock. Specifically, exercising between 1 PM and 4 PM has positively shifted circadian rhythms. This alignment with the body's natural rhythms contributes to enhanced metabolic function. 

In light of this compelling research, this blog explores the best afternoon workouts for weight loss and provides a mid-afternoon exercise routine for reference while giving you tips on how to perform them effectively. So, keep reading! 

Table Of Contents 

1. 7 Best Afternoon Workouts For Weight Loss 

2. Best Routine For Afternoon Exercise For Weight Loss 

3. 6 Tips For Working Out In The Afternoon 

4. The Final Say 

5. FAQs 

6. References 

7 Best Afternoon Workouts For Weight Loss 

Let’s explore the best afternoon workouts for weight loss and gaining functional training at once: 

1. Marching Glute Bridge 

Incorporating marching glute bridges into your afternoon workout routine can effectively contribute to weight loss by targeting the glutes, hamstrings, and core muscles. This exercise strengthens your lower body muscles and improves stability and posture. To add variation, try elevating the feet on a stability ball or adding resistance with a resistance band around the thighs. 

Instructions To Do: 

1. Lie on your back with your feet hip-width apart and arms by your sides.  

2. Engage your core and glutes, then lift your hips until your body is straight from shoulders to knees.  

3. While maintaining the bridge position, lift the knee towards your chest while keeping the hips stable. 

4. Lower the lifted leg back to the ground and repeat with the opposite leg in a controlled manner. 

5. Continue alternating legs in a marching motion while keeping your hips lifted and core engaged. 

6. Aim for 10-15 repetitions per leg, gradually increasing as your strength improves. 

2. Cross-Body Mountain Climber 

Adding cross-body mountain climbers to your afternoon workout regimen can aid in weight loss by engaging multiple muscle groups simultaneously and elevating the heart rate. This dynamic exercise targets the core, shoulders, and legs while promoting calorie burn and improving cardiovascular health. To increase the intensity, try performing the climbers faster or incorporating a twist motion to touch the opposite elbow to the knee. 

Instructions To Do: 

1. Start with your hands directly under your shoulders in a plank position and your legs extended behind you.  

2. Engage your core muscles to keep your body in a straight line from head to heels.  

3. Drive one knee towards the opposite elbow in a controlled motion while maintaining the plank position.  

4. Return the foot to the starting position and immediately repeat with the opposite knee, alternating sides.  

5. Move steadily, maintaining proper form and keeping the hips stable.  

6. Aim for 10-20 repetitions per side, or perform the exercise for a set duration (e.g., 30 seconds). 

Also Read: 7 Benefits Of Walking After Dinner For Weight Loss With Considerations!  

3. Spiderman Lunge With T-Spine Rotation 

Incorporating Spiderman lunges with T-spine rotation into your afternoon workout routine can enhance weight loss by targeting the lower body, core, and thoracic spine mobility. This compound exercise improves hip flexibility, strengthens the legs, and engages the obliques for a more defined waistline. To add variation, try holding a dumbbell or kettlebell at the chest or performing the rotation with a resistance band for added challenge. 

Instructions To Do: 

1. Step your right foot outside your right hand, coming into a deep lunge position. 

2. Rotate your torso to the right, reaching your right arm while keeping your left hand on the ground for support. 

3. Hold the rotation momentarily, then return to the plank position. 

4. Repeat the movement on the other side, forwarding the left foot and rotating the torso to the left. 

5. Alternate sides, focusing on maintaining hip stability. 

6. Aim for 8-12 repetitions per side, gradually increasing as your flexibility and strength improve. 

4. Plank To Downward Dog 

Incorporating plank-to-downward dog transitions into your afternoon workout can greatly benefit weight loss. This dynamic exercise engages the core, shoulders, and hamstrings, promoting flexibility and mobility. It also increases heart rate and calorie burn, making it valuable to any weight loss regimen. Try holding the plank or downward dog position for longer or incorporating a push-up between transitions to add variation. 

Instructions To Do: 

1. Start in a first plank position with your body forming a straight line from head to heels and hands under shoulders. 

2. Lift your hips towards the ceiling, pressing your heels down towards the ground as you transition into a downward dog. 

3. Hold the downward dog position momentarily, focusing on lengthening through your spine and engaging your shoulders and hamstrings. 

4. Slowly return to the plank position, maintaining control and keeping your core tight. 

5. Repeat the movement for 10-15 repetitions, gradually increasing as your strength and flexibility improve. 

5. Side Plank With Abduction 

Including side planks with abduction in your afternoon workout routine can contribute to weight loss by targeting the obliques, hips, and glutes while improving overall core strength and stability. This exercise also engages smaller stabilising muscles, enhancing calorie burn and promoting better posture. To add variation, try lifting the top leg higher or holding a lightweight dumbbell for added resistance. 

Instructions To Do: 

1. Begin in a side plank position with your elbow under your shoulder and legs stacked or staggered. 

2. Lift your hips towards the wall, forming a straight line from head to heels. 

3. While maintaining stability in your hips and core, lift the top leg towards the ceiling, focusing on using the outer hip muscles. 

4. Hold the leg abduction momentarily, then lower the leg back down with control. 

5. Repeat the movement on each side for 8-12 repetitions, maintaining proper form and stability. 

6. Repeated Russian Twists 

Incorporating Russian twists into your afternoon workout routine can aid in weight loss in your obliques, core muscles, and hip flexors while improving spinal mobility and posture. This rotational exercise also increases heart rate and calorie burn, making it an effective fat-burning exercise. To add variation, try holding a weight or medicine ball for added resistance or extending the legs off the ground for an extra challenge. 

Instructions To Do: 

1. Sit on the floor with your feet flat, leaning back slightly to engage your core. 

2. Clasp your hands together or hold a weight or medicine ball before your chest. 

3. Right twist your torso, bringing your hands or the weight beside your hip. 

4. Return to the centre, then twist to the left, alternating sides in a controlled motion. 

5. Repeat the twisting motion for 10-20 repetitions on each side, focusing on maintaining balance and stability. 

7. Bicycle Crunches 

Adding bicycle crunches to your afternoon workout routine can contribute to weight loss by targeting the entire abdominal region, including the obliques while engaging the hip flexors and lower back muscles. This dynamic exercise increases heart rate and calorie burn, helping to reduce overall body fat. To add variation, try extending the legs further or increasing the speed of the cycling motion. 

Instructions To Do: 

1. Lie on your back with your hands behind your head and your legs lifted off the ground, knees bent at a 90-degree angle. 

2. Lift your shoulders off the ground, engaging your core muscles. 

3. Bring your right elbow towards your left knee while straightening your right leg, simultaneously twisting your torso to the left. 

4. Return to the starting position, then repeat on the left side, bringing your left elbow towards your right knee. 

5. Continue alternating sides in a fluid, cycling motion, aiming for 10-20 repetitions on each side while maintaining control and proper form. 

Best Routine For Afternoon Exercise For Weight Loss 

Note the best exercise routine to do afternoon workouts consistently: 

Also Read: 9 Surprising Benefits Of Jump Rope Workout That You Should Know!  

6 Tips For Working Out In The Afternoon 

Let’s explore the recommended tips to follow while performing afternoon workouts for improved efficiency: 

1. Stay Mindful Of Timing 

Plan your afternoon workout around your body's natural energy rhythms. If you typically experience an energy slump in the afternoon, schedule your workout for a time when you feel more alert and energised. This means aiming for a workout session earlier in the afternoon when your energy levels are higher rather than waiting until later when fatigue may set in. 

2. Stay Engaged With Variety 

Incorporate functional exercises and activities to keep your afternoon workouts interesting and effective. Mix your routine with different types of cardio, high-intensity strength training, and flexibility exercises to challenge your body and prevent boredom. This could involve alternating between activities like running, cycling, weightlifting, and yoga or trying out new workout classes or routines to keep things fresh and exciting. 

3. Avoid Heavy Meals 

Refrain from consuming heavy meals immediately before your afternoon workout, as they can leave you feeling sluggish and uncomfortable. Instead, opt for a light snack or meal that provides sustained energy without weighing you down. Choose foods that are easy to digest and rich in carbohydrates, essential vitamins, lean proteins, and healthy fats to fuel your workout effectively without causing digestive discomfort or energy crashes. 

4. Stay Fueled Throughout The Day 

Prioritise balanced nutrition throughout the day to sustain your energy and maintain stable blood sugar levels for your afternoon workout. Eat regular, well-balanced meals and snacks that combine carbohydrates, vitamins, and healthy fats to sustain energy and support muscle recovery. Focus on whole foods like colourful fruits, various vegetables, lean proteins, whole grains, and healthy fats to nourish your body and optimise performance during your workout. 

5. Choose Appropriate Clothing 

Select workout attire that is comfortable, breathable, and allows for freedom of movement during your afternoon workout. Dress in layers depending on the weather and the type of exercise you'll be doing. Choose moisture-wicking fabrics that help draw sweat away to keep you comfortable throughout your workout. 

6. Cool Down Properly 

After completing your afternoon workout, properly cool down and stretch your muscles to reduce the risk of injury. Incorporate static stretches or foam rolling exercises to target key muscle groups and improve flexibility. This post-workout cool-down can help alleviate muscle soreness and enhance overall recovery between workouts. 

Also Read: Best Cardio For Weight Loss And 14 Best Fat Loss Exercises To Do At Home! 

The Final Say 

Thus, the evidence from recent research strongly supports the notion that afternoon exercises to lose weight hold significant advantages for overall health. The benefits are undeniable, such as the metabolic boost experienced mid-afternoon, the alignment with circadian rhythms, and reduced mortality risk from regular afternoon exercise. You can enhance your fitness levels and achieve weight loss goals by adhering to a well-rounded afternoon exercise routine. So, seize the opportunity to sweat it out in the afternoon and reap the rewards! 

FAQs 

1. Is it better to work out in the afternoon or morning for weight loss? 

There is yet to be a definitive answer, depending on your preferences and fitness goals. Some people have more energy and better performance in the afternoon, while others prefer working out in the morning to kickstart their metabolism. The most important factor is consistency and finding the best time to stick to your workout routine. 

2. How can I stay motivated to work out in the afternoon after a long day at work? 

Staying motivated to work out in the afternoon can be challenging after a busy day, but there are strategies to help. Consider scheduling your workout in advance and treating it like a necessary appointment. Find a workout buddy to hold you accountable and provide motivation. Plus, choose activities you enjoy and look forward to, and remind yourself of exercise's mental and physical benefits. 

3. Should I eat before or after an afternoon workout? 

The timing of your pre-workout snack depends on personal preference and how your body responds to food. Some prefer to eat a small snack 1-2 hours before exercising to fuel their workout, while others may find it more comfortable to exercise on an empty stomach or with a light snack closer to their workout. Experiment with different timing and food choices to see what works best for you regarding energy levels and performance. 

References 

• https://www.livestrong.com/article/13729993-afternoon-workout-weight-loss/ 
• https://pubmed.ncbi.nlm.nih.gov/36805455/ 
• https://www.cell.com/current-biology/fulltext/S0960-9822(18)31334-4 
• https://physoc.onlinelibrary.wiley.com/doi/abs/10.1113/JP276943 

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