Morning, Midday, or Evening? Discover the best time for your next workout
We all know that moving more is good for us, but when you move can make a real difference. From the hormones that help you wake up, to the muscles that fire best in the evening, your body runs on its own rhythm. Whether you’re an early bird, a midday mover or an evening exerciser, understanding the rhythm that works best for you can help you get more out of your workouts. At The Hogarth, we have classes to suit every schedule, so let’s explore what happens inside your body (and mind) at different times of day to help you decide on your optimal routine.
MORNING
When the world is quiet and the day is just beginning, moving your body can do more than wake you up – it can set the tone for everything that follows. Morning exercise helps “set” your internal body clock (your circadian rhythm), which can improve focus, energy, and even sleep quality later on.
Studies suggest that moving first thing can also lower blood pressure, improve fat metabolism and give your brain an early dopamine and endorphin boost - making it the perfect recipe for a brighter mood and a sharper mind for the rest of the day.
This could be a good fit for you it...
- You like the reliability of a quiet time with fewer distractions.
- You find your energy or focus can dip later in the morning.
What to try at The Hogarth:
- GENTLE: Pilates or Yoga
- STRUCTURE & STRENGTH: BodyPump
- ENERGISING: HIIT
AFTERNOON
By lunchtime, most of us have found our rhythm for the day. The body’s warmed up, the mind’s switched on, and energy feels balanced - which makes it a great time for movement. Whether it’s a full workout or a gentle stretch, exercising around this time can help you shake off desk fatigue and boost focus for the rest of the afternoon.
Taking a break to move in the middle of the day also benefits long-term health and metabolic health by keeping blood flowing, supporting circulation, and helping to regulate blood sugar. Even a short session can leave you feeling clearer, calmer, and more energised for the hours ahead.
This could be a good fit for you if...
- You're looking for a pause to recharge from the pace of work or home life.
- You often hit an afternoon slump and want to boost energy naturally.
What to try at The Hogarth:
- MINDFUL MOVEMENT: Tai Chi
- EASE TENSION: StretchWorks
- STRENGTH: Pilates
EVENING
If you prefer to move later in the day, there's good news: evening exercise isn’t the sleep-disruptor people once feared. In fact, research shows that working out a few hours before bed doesn’t harm sleep and may even improve it for some people.
By this point in the day, your muscles are fully warm and flexible, and your strength and endurance are often at their peak. This makes evenings ideal for more intense or technical training. It’s also the perfect time to de-stress, and many people find this window helps them transition from “work mode” to “wind-down mode”.
This could be a good fit for you if:
- You are looking for a healthy outlet to unwind at the end of the day.
- You thrive on the buzz of group energy and social classes.
What to try at The Hogarth:
- ENERGISING: Aerobic, Night Owl Cardio Boost
- RELAXING: Yoga
Progress isn’t only about training harder - it’s about training smarter. When your workouts align with your natural energy and routine, consistency feels easier, motivation lasts longer, and that’s where great results come from.
Ready to find your rhythm? Click here to explore classes at The Hogarth