The Ultimate 20-Minute Evening Workout for Weight Loss

When it comes to weight loss, morning workouts get all of the attention. But while exercising first thing does offer perks for your waistline, evening workouts boast plenty of benefits, too. For one thing, your muscles and joints are more primed for action from the day's activities.

"If you exercise later in the day when your body is all warmed up, you tend to feel better," says Mathew Forzaglia, certified personal trainer and founder of Forzag Fitness on the NEOU App. And you're more likely to stay consistent with your workouts if they make you feel good, he adds.

Plus, research suggests that people can exercise longer and harder during evening workouts, Forzaglia says. For example, in a September 2013 study published in Applied Physiology, Nutrition, and Metabolism, a group of young men was able to sustain high-intensity exercise one minute longer during an evening workout than a morning workout.

What's more, February 2019 research in Experimental Physiology concluded that nighttime workouts may help lower levels of the appetite-stimulating hormone ghrelin over time, which may help with appetite control and weight loss.

That said, the best time of day to exercise for weight loss will largely depend on you. Choose a time that works with your schedule and preferences, as this will help you stay consistent with your program. "As a trainer, that's what I care about," Forzaglia says.

If you prefer evening workouts to help you shed a few pounds, end your day on a high note with this 20-minute weight-loss routine from Forzaglia. You'll get breathless and burn tons of calories in a short amount of time.

Keep in mind that doing intense exercise too close to bedtime can make it hard for some people to fall asleep, whereas others won't notice any negative effects. To play it safe, Forzaglia recommends finishing your workout at least one hour before hitting the hay.

The first circuit of this workout acts as a dynamic warm-up to get your muscles and cardiovascular system fired up, but feel free to do some dynamic stretches beforehand if you're feeling stiff. Once you're done with the workout, cool down with a few minutes of static stretches.

Do: each of the 3 moves below for 30 seconds without any rest in between. Repeat the circuit for 3 rounds total.

Do: each of the 3 moves below for 30 seconds, resting 15 seconds in between each. Perform 3 rounds total.

Do: both of the exercises below for 20 seconds, resting 10 seconds in between each. Do 4 rounds total.

Do: 10 reps of each of the 3 exercises below. Do as many rounds as you can in 4 minutes.