If you still prefer workouts later in the day, they can have their own unique benefits, too. Evening exercise — between 6:30 p.m. and 8:30 p.m. — “greatly” increased upper body muscle strength, power and endurance, and enhanced overall mood for women, according to the study published in Frontiers in Physiology.

According to their Physical Activity Guidelines the CDC recommends vigorous exercise for 20 minutes, three times a week. If intense exercising is too much for you, the CDC also recommends moderate exercise sessions with a minimum of 30 minutes, five days a week for weight loss.

Study shows this is the optimal length of exercise minimum of 5 to 10 hours of moderate physical activity (42 minutes to an hour and 25 minutes daily) minimum 2 hours and 30 minutes to 5 hours of vigorous physical activity (21-42 minutes daily) an equivalent combination of the two.

Best times to attend the gym: 10am: After the typical working day has started. 2pm-4pm: After lunch breaks have ended and before the work day finishes. 8pm: After the crowds attending straight from work have finished their workouts for the day.