Let's face it: life can get hectic. Between work deadlines, family commitments, and the exhaustion of adulting, squeezing in a workout can feel like an impossible feat. The gym beckons in the morning, but you sleep. Lunchtime arrives, and a mountain of emails taunts you. As evening rolls around, lacing up your sneakers seems as appealing as tackling your overflowing inbox.
While morning workouts are heavily emphasised, evening exercises for weight loss are no less effective! This blog is for all the night owls, the busy bees, and anyone who feels their ideal workout window has slammed shut by the end of the day. Here, we'll unveil 11 fantastic evening exercises designed to help you torch calories and sculpt your physique, no matter how late the hour. Read on!
Table Of Contents
1. Exercises To Incorporate In Your Evening Workout For Weight Loss
2. What Is The Best Time To Workout For Weight Loss In Evening?
3. Morning Workouts vs. Evening Workouts: Which Is Suitable For You?
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References
Exercises To Incorporate In Your Evening Workout For Weight Loss
Here is a list of effective evening exercises for weight loss that you can incorporate into your workout routine:
1. Arm Circles
Instructions | Target Muscles | Benefits |
Stand straight, while your feet should be shoulder-width apart and your hands outwards opposite to each other and parallel to the floor.
Move your arm in circles, making small circles. Make sure to keep your back straight.
Eventually, start making larger circles with your arm, controlling your movement.
As the circles get more extensive, your triceps have sensations, i.e., the back of your upper arm.
Do it for 10-15 seconds, and then switch to the reverse direction. | Biceps Triceps Upper back muscles Shoulders | It helps tone the muscles of your shoulders, biceps, and triceps.
It can help with the fat loss around your arms.
When done consistently, it can help fat not accumulate in your arms.
It also works to tone your upper back muscles. |
2. Knee Hugs
There are two types of knee hug exercises: standing knee hugs and sitting knee hugs. Sitting knee hugs are best suited for people of old age or those struggling with knee issues.
Standing Knee Hugs | ||
Stand while your feet should be shoulder-width apart while maintaining a tight core. Pull one knee towards your chest and pull it in as close as possible.
Hold this stretch for 30-40 seconds, keeping a balance with the other leg.
Slowly release the leg on the ground and repeat the same for the other leg. | Thigh Calves Ankles | It helps to minimise lower back pain.
It helps in maintaining balance and equilibrium. |
Sitting Knee Hugs | ||
Sit on the edge of a chair, which allows you to have your feet flat on the ground. Sit straight and slowly raise one of your knees towards your chest. Hold that position, and with both arms, “hug” your knee, gently bringing it closer to your body. Return the leg to the starting position and complete the same movement with the other leg. Repeat the movement 5-8 times with each leg. | Target muscles Abs Core strength Waist | It increases flexibility in the body.
It enhances the strength and balance of your body.
|
3. Bridge
Lie on your back straight to start with. Then, lift your knees to bend them facing upwards.
Tighten the muscles in your stomach while you are at it.
Now, raise your hips off the floor. Your knees and shoulders should be aligned.
Hold for three deep breaths.
Come back to the starting position and repeat. | Back Muscles Glutes Hamstrings | It strengthens your core.
It helps in improving your posture and balance.
It helps to maintain a strong metabolism and results in weight control.
It can relieve tension and fatigue in your back. |
4. Lunge Jump
Stand with your feet about hip-distance apart.
Take one foot forward and bend your knees. Bring your knee to form a 90-degree angle.
Place your arms as you do while running to gain momentum, then jump into the air and switch your leg to the same position before landing.
Your opposite leg should be in front.
Do it continuously for 60 seconds for at least 3 rounds. | Glutes Hamstrings Calves Quadriceps | It increases stability.
It makes you cautious of your movements. You become more aware.
It helps to fix the misalignments of your body. |
5. Bird Dog
Start with a tabletop position.
Your knees should be under your hips, and your hands should be under your shoulders.
Your abdominal muscles must be engaged. Draw your shoulder blades together.
Raise one arm and opposite leg, while your shoulders and hips should parallel the floor.
Straighten the back of your neck, bring your chin into your chest like you are tucking it in, and look down at the floor.
Hold this pose for a few seconds, then return to the starting position.
Do this for the other arm and leg.
Come back to the starting position. This would count as 1 round.
Do at least 2 to 3 sets of 8 to 10 repetitions. | Core Hip Back Muscles Glutes Spine | It helps with the lower back pain.
It enhances your posture. |
6. Jump Squat
Stand while your legs should be shoulder-distance apart.
Hang at your hips and squat like you are sitting in a chair.
Your head must face the sky, chest outwards, and shoulders backwards.
Place your arms as you do while running to gain momentum and jump up as high as possible.
Come back into a squat position and repeat.
Perform this for 60 seconds for 3 rounds.
| Glutes Quads Hips Hamstrings | It helps burn calories rapidly.
It strengthens your core muscles.
It reduces the risk of injury.
It increases leg strength. |
7. Flutter kicks
Lie down on your back and extend your legs at a 45-degree angle. Your arms should be on your sides, and your legs should be lifted off the ground.
Take your head, shoulders, and neck slightly above the ground.
Start kicking your legs up and down alternately.
Keep your core still and flutter your legs at a steady pace.
Flutter for 60 to 90 seconds.
Do this for 3 sets of 90-second flutter kicks. | Target Muscles Lower abs Hip flexors Quadriceps.
| It improves your core strength and stability. |
8. Forward Lunge
Stand with your arms on your sides.
Take a big step forward with one of your legs and come to a lunge, bending both knees to 90 degrees. Align your knee over your toe.
Press through the same foot to stand back up and bring your legs together.
Repeat the same with your other leg. That's 1 rep. | Core muscles Glutes Hamstring Calf muscles | It increases your core stability.
It enhances hip flexibility.
It helps with your spinal strength. |
9. Slow Burpee
Take a squat position with your knees bent, your back straight, and your feet shoulder-width apart.
Bring your hands to the floor before you, just inside your feet.
Your body weight must be on your hands. Kick your feet back so you’re on your hands and toes and in a pushup position.
Keep your body straight from head to heels and do a pushup. Your back must be straight while you are at it.
Take a jump where your feet come back to the starting position.
Stand up and put your arms over your head.
Jump back in the air so that you land back where you started.
After landing at the starting position, get into a squat position and repeat the procedure. | Legs Chest Hips Shoulders arms Abdomen Buttocks | It supports strong bones.
It helps build muscle strength.
It is a full-body exercise that benefits the muscles in various body parts. |
10. Plank
Place your hands aligned under your shoulders, slightly wider than your shoulder width.
Put your toes on the floor while squeezing your glutes to stabilise your body. Your body should be straight from your head to your toes.
Look at a spot on the floor in the middle of your hands to keep your neck and spine straight.
Hold this position for 20 to 30 seconds. | Abdominal muscles Core | It enhances balance and coordination.
It improves your metabolism.
It boosts your mental health.
It improves body alignment. |
11. Slow Mountain Climber
Start by getting into a plank position.
Your hands should be about shoulder-width apart.
Keep your back flat, abs engaged, and head in alignment.
Pull your right knee towards your chest. Change to another leg, pulling one knee out and bringing the other in.
Keep your hips down and run your knees in and out as far and fast as possible.
Alternate breathing in and out with each leg change. | Core Muscles Hamstrings Triceps Quads | It helps burn multiple calories.
It helps strengthen your core, arms, legs, shoulders and back. |
Also Read: Unlock The Best Exercises For Weight Loss At Home With Workout And Yoga Routine
What Is The Best Time To Workout For Weight Loss In Evening?
Since your body has been active all day, your evening workout can be a time to de-stress and unwind. You can work out between 4 pm and 7 pm in the evenings with minimal warm-ups while your metabolism is increased. Although it may be difficult in the summer to work during those hours or even go for a walk, you can go after 7 pm or when the sun comes down and enjoy a workout with the sunset out in nature. Since your reaction time is the fastest in the evening, you can have a practical evening exercise session for weight loss.
Morning Workouts vs. Evening Workouts: Which Is Suitable For You?
Some people are morning enthusiasts. For them, an early run or swim is like their wake-up ritual. It can be like a morning routine of having a cup of tea or coffee. Conversely, a nighttime workout or an evening exercise for weight loss can be a great way to de-stress and lose weight simultaneously. To know which routine will suit your schedule, consider the factors:
1. Circadian Rhythm
Morning workouts align with the body's natural circadian rhythms, providing a burst of energy and alertness to kickstart the day. In contrast, evening workouts leverage the body's increased flexibility and muscle strength later in the day, potentially enhancing performance.
2. Metabolism And Fat Burning
Morning workouts can jumpstart metabolism, leading to increased fat burning throughout the day. However, evening workouts may tap into glycogen stores accumulated during the day, promoting fat burning during exercise.
3. Sleep Schedule
Morning workouts can help regulate sleep patterns by promoting an early rise and consistent bedtime, supporting a healthy sleep-wake cycle. Conversely, evening workouts may disrupt sleep for some individuals, especially if they experience post-exercise adrenaline spikes that delay sleep onset. Consider your personal sleep needs and how different workout times affect your restorative rest.
4. Stress Relief
Morning workouts offer a proactive approach to stress management, setting a positive tone for the day ahead. Conversely, evening workouts provide a release valve for accumulated stress and tension, promoting relaxation and better sleep quality.
5. Consistency And Routine
Morning workouts establish a consistent routine, ensuring exercise is integral to daily life. However, evening workouts offer flexibility for those with unpredictable schedules, allowing for more consistent adherence to fitness goals.
Also Read: Top 5 Weight Loss Exercises At Home And Tips To Get In Shape In 7 Days!
Expert’s Advice
An evening exercise for weight loss can be as effective as a morning workout for weight loss. The timing of your workout doesn't significantly impact weight loss itself, as it primarily depends on the overall calorie balance. There must be a balance between calories consumed and burned. However, your body has several potential benefits, such as being already active in the evening, your workout can de-stress you from a hectic day at work, etc. Evening exercise for weight loss can be effective when done consistently.
The Final Say
Weight loss is a considerable task which mainly requires consistency. It would help if you made small daily progress to achieve your weight loss goal. It is said that oxygen consumption is less in the evening, which enhances your performance, and you eventually lose weight a little faster. While your body has been active all day, your metabolism has increased, resulting in a better output for your fitness regime. You could have had a stressful day, but at least your body was active, and that makes a huge difference since your warm-up durations could be reduced, and you can focus more on your muscle-building or weight-loss exercises.
FAQs
1. What is the best time to work out for weight loss in the evening?
4 pm to 7 pm is the best time to work out. But, in the summer, working out is difficult while the sun is out. You can work out or swim after 7 pm as well in summer.
2. Is evening time exercise for weight loss ideal?
Yes, evening exercise for weight loss is ideal because your body is already active, so the warmup time before the workout regime can be less, and the efficiency in workouts can increase as the body is active
3. Can we do exercise in the evening for weight loss?
Yes, you can do exercise in the evening for weight loss. In fact, it’s beneficial for those who have busy mornings.
References
- https://www.verywellfit.com/mountain-climbers-exercise-3966947
- https://www.scmp.com/lifestyle/health-wellness/article/3022451/morning-vs-evening-exercise-one-better-losing-weight
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