The Best Time of Day to Exercise Outdoors in the Summer

Exercising outdoors during the summer can be a refreshing and invigorating experience. However, to maximise the benefits and minimise the risks, it’s essential to choose the best time of day to exercise.

Early Bird Vs. Night Owl: Stripping Away that Pre-Sun Down Pounds

This in-depth article presents the positives and negatives of a pre-sunrise workout against that post-sun down pounds, along with the best pro tips on putting together an effective summer workout schedule and understanding your genetic predispositions with the CircleDNA’s Premium DNA Test and Sports and Fitness Report.

The Science Behind Timing: Morning vs. Evening Workouts

Morning Workouts


  • Less Chance of Overheating: The morning temperatures are usually cooler compared to the rest of the day, thus decreasing the chance of contracting heat-related illnesses like strokes and dehydration.
  • Fresh Air: The intensity of pollution in the environment is lower during mornings.
  • Enhanced Consistency: When performed in the morning, exercise assists one in getting into a fixed routine since there are fewer distractions and fewer obligations at that moment of day.
  • Increased Metabolism: Early morning exercise kick-starts your metabolism and allows you to burn calories throughout the day.
  • Mental Clarity: Morning physical activity can quicken alertness and boost mental clarity and productivity.

Humanitarian Considerations:

  • The stiffness of muscles: Be prepared for body muscles, as well as body joints, that may be stiffer in the morning. The risk of injury is high, so proper warm-up exercises are essential.
  • Lower energy levels: Terms might feel energy levels are low until later in the morning.

Night Workouts


  • Warmer Temperatures: For those who love warm weather, workouts in the evenings are a lot more agreeable.
  • Energetic: Most of the time, people are invigorated and physically energized to carry out exercises.
  • Stress relief: Evening exercising is a perfect way to help relieve the stress encountered during the day.
  • Improved sleep: Some find exercise in the evening to help minimize stress and prepare for a good night’s sleep.


  • High Temperatures: The heat might be on the heavy side sometimes, so bondage is a health problem associated with extreme heat during summer nights.
  • Air Pollution: Air pollution could be higher at night, especially in cities, and hopefully may affect the health of those with respiratory conditions.
  • Potential Disruptions: Nightly plans and social agendas can interfere with the consistency of nighttime exercise.

Factors to consider when choosing your workout time

Conclusion: Point out the total monthly save Well, your personal preference and daily schedule will matter in your choice of the best summer workout time, depending on when you get most cheered and fired up when considering your work and family commitments.

Human Impact

The existing weather, including temperature, humidity, and air quality must guide judgment. You’re advised to check local weather information and air quality indices to determine what time is cleanest and most comfortable for exercise.

Human Health Considerations

Certain medical conditions, such as asthma or complications related to the heart, become more severe in extreme temperatures and poor air quality. Please discuss with your health professional or doctor when you can complete your workout session.

Tips to Exercise Safely in the Summer

  • Prevention of exercise-induced dehydration and maintaining hydration are vital in exercising under heat. Enough water is required pre-, during, and post-exercise. An individual should carry their water bottle and take regular sips of water.
  • Dress Properly: Look for fabrics that are lightweight, breathable, and moisture-wicking to keep your body as cool as possible. Light-colored clothing reflects heat to your body; dark colors may charge up some secondhand heat energy. Throw in a hat and sunglasses to protect yourself from this dangerous ray.
  • Put sunscreen on: Apply broad-spectrum sunscreen with at least SPF 30 to your skin to help protect your skin from damaging rays of the sun. Reapply the product at least every 2 hours or more frequently if sweating excessively.
  • Listen to your body: If you experience headache, lightheadedness, nausea, or excessive fatigue, stop exercising immediately and find shade/a relaxed environment. In situations like these, where conditions can move from one stage of illness to another at a lightning-fast speed, it is essential to recognize the symptoms early.
  • Adjust Intensity: Consider a reduction in the intensity of your workout on days of extreme heat to take a lower-intensity workout. Do lower-impact activities those days, for example, walking, yoga, or swimming, since these are generally easier on the body while enduring heat.

Outlining the Perfect Summer Workout Schedule

Morning Workouts

Sample Timetable:

  • 6:00 AM: Minor stretching and warm-up devercises.
  • Cardio: Run, ride a bike, or fast peak.
  • 6:45 AM: Powerlifting or calisthenics.
  • 7:15 AM: Cool down and stretch.
  • 7:30 AM: Nutrit.

Evening Exercising

Sample Schedule:

  • 6:00 PM: Hydrate and prepare your gear and comfort assessing.
  • 6:30 PM: Minor stretching and movements for a warm-up.
  • Cardio training — it can be jogging, running, cycling, or fast walking.
  • 7: 15 pm: Resistance or calisthenics.
  • 7:45 PM: Cool down and Stretch.
  • 8:00 pm: Dinner –.


  • A beneficial workout first thing in the morning could elevate your mood increasing productivity, and help you ease into activities of the day ahead without missing a beat.
  • For instance, working out in the evening can help to release stress built up throughout the day and help with improving sleep.

Full Body Workouts The more extended workout conditions are allowed because of the upcoming weekend. Also, plan for activities you are likely to do, such as hikes, swims, or longer bike rides.

Sample Schedule:

  • Saturday Morning:
    • 7:00 AM: Hydrate and light breakfast.
    • 8:00 AM: Long hike or bike ride.
    • 10:00 AM: Snack and breaktime.
    • 12:00 P.M.: Relax. cool down.
  • Sunday evening
    • 5:00 PM: Hydrate and get ready for the.
    • 5: 30 PM: Go.
    • 7:00 PM: Cooldown and Stretch.
    • 7:30 PM: Dinner.

Exploring your DNA-powered knowledge with CircleDNA

Personalized Fitness and Nutrition: Knowing better details about your unique genetic makeup—what time is perfect for giving your workouts, dietary requirements, and some of the probable health risks integrated into that package—is possible through a Premium DNA test from CircleDNA with a full report and ubiquitous personalized exercising and nutrition recommendations.

Why It’s Important: The genes control energy levels, the metabolism, and what activities the body can cope with, which makes way for a genuinely suitable kind of exercise that anybody can have. The Sports and Fitness CircleDNA report analyzes what a person is genetically predisposed toward, yielding individual recommendations on the most effective and safe types of exercise, optimal workout times, and ways to reduce injuries. These will help you get in better shape than ever before.

What this CircleDNA Premium DNA Test kit offers is exclusive inside knowledge of your basics in helping tailor a summer workout schedule for maximum benefits and enjoyment, considering your needs and preferences. Put your fitness out of the hands of guesswork and let it guide you somewhere.


Nevertheless, the best time of day to exercise outdoors during the summer depends on quite a variety of factors, such as personal preferences, environmental conditions, and health considerations; the only thing one can’t argue with is the fact that morning exercise will see cooler temperatures and, especially, better air quality. Otherwise, the idea of being able to synchronize an evening workout with higher energy and increased stress relief, combining in a manner that’s more appropriate to those times of day, presents itself. Anyway, whatever time of the day you choose for it—morning, day, or evening when the heat abates—you have only to remember to keep yourself hydrated, put on the proper attire, protect your skin from the sun, and keep the messages sent via discomfort supple to readings.

Leveraging insights from CircleDNA’s Premium DNA Test can further enhance your fitness regimen by providing personalised recommendations based on your genetic makeup. This can help you optimise your workout schedule, improve performance, and reduce the risk of injury. By understanding your unique needs and preferences, you can create a summer workout plan that supports your overall health and well-being.


American College of Sports Medicine. (2021). ACSM’s Guidelines for Exercise Testing and Prescription. Philadelphia: Wolters Kluwer.

Casa, D. J., Armstrong, L. E., Hillman, S. K., Montain, S. J., Reiff, R. V., Rich, B. S., … & Stone, J. A. (2000). National Athletic Trainers’ Association position statement: Fluid replacement for athletes. Journal of Athletic Training, 35(2), 212-224.

Harvard Health Publishing. (2020). Exercising in the heat. Retrieved from

Hoffman, J. R., & Kravitz, L. (2002). Exercise and the circadian rhythm. IDEA Health & Fitness Source, 20(10), 30-36.

Mayo Clinic. (2021). Heat and exercise: Keeping cool in hot weather. Retrieved from

National Health Service. (2021). Heatwave: How to cope in hot weather. Retrieved from

Sharkey, B. J., & Gaskill, S. E. (2013). Fitness and Health (7th ed.). Champaign, IL: Human Kinetics.

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