The Best Time to Exercise to Lose Visceral Fat

Regular exercise offers a wide range of benefits, from stress management to improving sleep and heart health—yet fat loss remains one of the most common reasons people start working out. While the goal is often aesthetic, shifting your focus toward health can be game-changing.

In particular, reducing visceral fat—the type of fat stored deep in the abdomen—can have meaningful health benefits, making exercise a worthwhile pursuit beyond appearance alone.

“Visceral fat is metabolically active and [excess] is strongly linked to an increased risk of chronic conditions including heart disease, type 2 diabetes and certain cancers,” says Miller, MPH, RDN, CSSD. However, it’s important to note that visceral fat also plays a protective role. “The goal isn’t to eliminate body fat entirely, but rather to reduce excess visceral fat while maintaining overall health and metabolic function,” Miller adds.

Exercise is one of the most effective strategies for reducing visceral fat. But you may be wondering: is there a best time of day to exercise for the best results?

We asked certified trainers and sports dietitians to weigh in on the best time to exercise to lose visceral fat—and their answer may surprise you.

Is There a Best Time to Exercise?

In short, yes—but the reason is not what you think.

“The most effective time to work out is the one you can consistently commit to, ideally four to five times per week,” says Jordan Pieklik, NASM-CPT. “Regular physical activity, performed with sufficient intensity and over time, has a far greater impact on visceral fat reduction than the specific time of day.”

Pieklik also recommends finding an exercise program you genuinely enjoy. “Consistency becomes much harder when exercise feels like a chore, so choosing activities you look forward to—even a little—can make a meaningful difference.”

That said, different times of day may offer unique benefits depending on your goals, schedule and preferences.

Benefits of Exercising in the Morning

Many people swear by their morning workouts, which may offer some advantages when it comes to reducing visceral fat.

“Morning workouts tend to support consistency and routine, which is one of the most important factors for long-term fat loss,” says Pieklik. “Starting the day with exercise can also reinforce healthier choices throughout the day, from nutrition to overall activity levels.”

One small study found that women who exercised in the morning experienced greater abdominal fat loss compared to those who exercised in the evening. In contrast, muscular performance was higher in the evening. Interestingly, exercise timing didn’t seem to affect fat loss outcomes in men, suggesting that timing may play a lesser role for them. The researchers caution that the reasons for these differences aren’t fully understood, and more studies are needed.

Still, Miller emphasizes that reducing visceral fat ultimately comes down to overall energy balance. “To lose visceral fat you need to consistently take in fewer calories than your body uses throughout the day.” She also stresses the importance of preserving muscle mass during weight and visceral fat loss. “To support muscle while losing fat, prioritize adequate protein intake while continuing to strength train. These two strategies work together and shouldn’t be separated when seeking to change body composition.”

In short: morning workouts may offer a small fat-loss advantage for some women, but overall fat loss depends more on consistent habits and energy balance than the hour on the clock.

Benefits of Exercising in the Afternoon (or Evening)

Exercising in the afternoon or evening can be just as effective for reducing visceral fat, according to Pieklik. “For many people, later workouts are easier to sustain, and consistency remains the most important factor in fat loss,” she says.

Later-day workouts—particularly strength training—may offer additional benefits. “Having eaten and hydrated earlier in the day can lead to increased energy, allowing for higher training intensity and better performance,” says Pieklik. “Additionally, body temperature naturally rises as the day goes on, which can improve strength, power and flexibility—potentially leading to more effective workouts overall.”

If evening exercise doesn’t fit your schedule, there’s no need to stress. Research is mixed on whether training later in the day is better for strength training, with some studies finding benefits and others showing no meaningful effect. “Rather than stressing over the perfect workout time, focus on making consistent, realistic changes that fit your routine,” says April Slavey, CPT. “Whether you exercise in the morning or evening matters far less than choosing a time that works for you and supports an overall healthy lifestyle.”

Getting Started

• Start Gradually. There’s no reason to jump into an exercise routine that doesn’t meet you where you are. Look for programs that offer modifications based on your current abilities to help with injury prevention and continued progress.
• Pick a Time That Works Best. The best time to exercise is the one you’re most likely to stick with consistently. This may mean exercising in the morning on some days and in the evening on others.
• Find a Workout Buddy. “Training with a friend, joining a gym community or working with an accountability partner can help improve consistency,” says Pieklik. Research supports that group exercise is associated with increased physical activity levels, likely due to the social connection and support.
• Combine Exercises. “Focus on a combination of resistance training and aerobic exercise since both play important roles in improving metabolic health,” says Val Warner, M.S., RD, CSSD, CPT. “Strength training helps preserve and build muscle, which supports insulin sensitivity and long-term fat loss, while aerobic exercise supports cardiovascular health and energy balance.”
• Don’t Forget Nutrition and Sleep. Exercise plays an important role in visceral fat loss, but other lifestyle factors also matter. “Pair exercise with adequate protein intake, sleep and stress management,” says Warner.

Our Expert Take

Regular physical activity is one of the most effective ways to reduce visceral fat. But when it comes to the best time of day to exercise, consistency matters far more than the clock. “If you want to improve your health and reduce visceral fat, there isn’t one single “best” method—the best approach is the one you can stick with,” says Slavey.

The good news is that this allows for flexibility, making it easier to find a routine that works with your schedule. No matter when you choose to exercise, it’s important to start gradually and seek support when needed.

“Fat loss is driven by long-term habits, not the clock,” says Warner. “Choosing a time that fits your lifestyle makes it easier to stay consistent, which is what ultimately matters most.”