This guy is one of the few things that could get me to the gym twice a day.
Okay, I admit it. I occasionally workout twice a day. But my second workout is usually something fun and different – like swimming, kayaking, canoeing or a bike ride. It’s not something that I do a lot, but it is common practice for a handful of very dedicated enthusiasts (though most of us have a hard enough time getting to the gym even once!).
Ideally, “twice-a-dayers” will do cardio in the morning and strength training in the evening. Each workout could range from 20 minutes to an hour. Hitting the gym twice a day is really a splitting of your workout. It doesn’t mean that you’ll be doing your normal routine twice – it means that you’ll divide things up accordingly. And in fact, many people find they’re able to push themselves harder by exercising twice a day, and that they’re actually able to shave off some time from their workout.
Here’s what you stand to benefit:
- Double boost in metabolism. When you exercise, your body burns fat and calories at an increased rate. This increase continues for some time even after your workout is complete. So obviously, when you exercise twice a day, you get twice the boost! If you’re trying to lean up or release some extra weight, this is good news.
- Shorter workouts. Instead of doing a 90 minute fitness routine, you could break it up into two 30 – 45 minute workouts. Shorter workouts make it easier to focus – and much easier to really give it your all; you’ll avoid the drag that most people experience in the second half of a longer workout.
- Increased energy. If you workout in the morning, you’ll know that it’s better than a cup of coffee. Whether you’re feeling lazy, sluggish or unproductive, there’s nothing like a good workout to energize your day. But by the afternoon, most of us fade back into a haze. If, however, you hit the gym again in the afternoon, you’ll be stimulated and alive all evening. It’s like a second wind. And don’t worry – working out close to bedtime doesn’t lead to insomnia or sleep problems for most people, though there is some risk.
- Better results. Maybe. If you’re able to push yourself harder, faster and stronger by splitting your workout in two, then you’ll see better results sooner.
Working out twice a day isn’t for everyone. For me, the benefits are often outweighed by the idea of commuting to the gym twice, changing twice, dirtying two gym outfits, etc. But what do you think? Do you workout twice a day? Is it something that you’re interested in trying?
That seems like a good idea… unfortunately my gym is about half an hour away by car on rush hour (which is typically when I have free time) so I don’t see myself becoming a twice-a-dayer anytime soon.
I worked out twice a day for about 5 months and recently have switched to a once a day routine for the past month or so (thanks to my boyfriend’s concern for my total health). Unfortunately, I’ve noticed less energy, slower gains, and my metabolism has slowed even though my appetite hasn’t. So for me, working out twice a day is ideal. I generally do two different muscle groups and a short bit of cardio. I’m a runner at heart, so that’s what works for me. I live not even 100 yards from my gym, so it works out perfectly for me. I go once in the morning before class and I go again around 8 or 9pm. With 12 hours or so between each workout and proper nutrition, I don’t really experience any negative side effects.
I admire your dedication!
I’m with you Davey…two visits, two showers, two gym kits etc etc. I have done it in the past but I work hard enough to get there 4-5 times a week as it is – don’t think I could do it long-term!
Lovin’ your work Davey, you make me smile every day!
Chris, UK
When I was losing a ton of weight and felt great, I was actually working out twice a day (once at 6AM then at 6PM). The funny thing is, this article made me remember this. I had totally forgotten that I’d been working out 2x a day. Definitely interested in trying that out again, now that I’ve gained more than half the weight back.
I think I can do this if I get up early enough and besides this is way better than 2 quad shot white mochas to start off my day
I think it would be something good to try. I especially love your idea of just doing a natural workout. I read that t’ai chi is a light workout since it is a belief of taoists that one should not overexert their bodies. So a walk or light jog are good excersises as well as biking and canoeing.
this is a realy good idea, but but my only thing is taking two showers a day. ill try for an afternoon workout. maybe a jog and the ab workout
I double workout often. Splitting my cardio and strength apart. It’s given me great results but can be chanllenging for you 9-5ers.
i dont have the energy for that. i get tired after the first workout. in fact, working out in the morning would the be reverse of coffee and i would be glad to get in my car and stop moving.
I may just try that. Not everyday, though. I may work out twice a day for two days a week while sticking to my usual work-out routine. That seems like a good idea. And, I’ll let you know how it goes.
Yes, keep me posted. Seems like it’s a love it or hate it type of thing.
I find double workouts happen quite by accident. There usually the result of someone coming by and saying they want top bike somewhere and I choose to go along. I don’t really think of them as extra workouts, just enjoying the benefits of what I’ve been able to accomplish with my regular workouts.
This sounds like a great idea to me–early morninng to get started and later in the day to release any stress that might build up during the day.
My wish would be for clarity on the right path for all of us to follow (that would be differnt for each of us I would guess).
different (oops)
I wish for the motivation to get healthier and happier.
I’m going to try this now. It will be something different to try since I’m trying out different things.
Wow! I have never thought of doing that and if all the benifits are true I would definatley give working out twice a day a try
I totes didn’t know that working out twice a day is actually beneficial.
I thought it would be negative on your body for some reason
but this makes sense. Good post!
I really loved your make a wish video by the way.
You should do those often!
Yes, it can be negative. It depends how it is done. It can easily lead to over-training, say, if you’re doing strength training twice a day or doing 10 miles of running in the morning and at night. But if you split a normal workout into two parts – cardio in the morning and strength training at night – you should be able to enjoy these great benefits.
I wish i was happier with my body
I think working out twice a day would be for people who want better results.
I sometimes work out twice a day. My gym is on the way to/from work, so I go on my way in and on my way home. I’ll do a resistance session one time and a high-intensity cardio the other. Never more than 30 mins at a time.
I’m moving into an apartment block in a couple of weeks with a gym in the basement, so I’m going to try doing two workouts more often. Last time I did it for a month or so I really noticed faster gains!
i wish i could get a job But i also wish i could meet you you inspire me to workout 2x a week.
I love how all of your blog posts are helpful to almost anyone :]
When I’m between training for races (I’m a marathon runner), I’ll combine short runs with some weight training or a yoga session. In my mind, that 5 or 6 miler and 30-45 minutes of strength training are two workouts and I’ll just do them back to back. I’ll run my route from my house to the gym, then work out, then walk home. I guess it helps though that my house it only a two block walk from my gym after all that!! It sure is at time commitment though!
I wish that I win some Flying Wish Paper. That is so cool! Loved the video. It made me happy!!!
I love you & your show & your blog!!
You are so darn cute
I could not work out everyday, I am an artist, and though I am active as a hiker & swimmer…no scheduled workouts…though it would probably be very good for me & I should think about some type of schedule…
Anyway – thanks for the inspiration!
Love you – from a girl… heehee
Rhea
I wish that i can make my high school a safe and fun place for just not lgbtq youth, but for all other students also.
I wish for my parent’s acceptance of me being gay…and for me and my girlfriend to be together for the rest of our lives.
I wish there were no orphans and that every child had a loving stable home!
I wish to not be afraid to leap – Jack
Two workouts per day is more common for me than just one. But recently it depends on the intensity of my first workout. All summer long I have gone swimming everyday over my lunch hour. Swimming is very hard work, so this ends up tiring me out for the rest of the day. So I often don’t feel like weight-training in the evening as I try to do. Unless I take a nap. Then i can do it. So on the negative side of the equation, don’t forget to add time for a nap between workouts!
Your fitness articles inspire me to be more physically active. <3
Reading this blog really inspires me to research working out twice a day. I’m a very busy college student, so I have access to a gym right on campus thankfully. I’ve been learning so much from both Davey Wavey and Scott Herman over the past year, and my body has changed so much!
I think that working out twice a day would help me keep my energy up to get me through my day, while also helping my metabolism battle the cafeteria food that doesn’t always provide the best nutrition. So thank you for this, it is much appreciated (along with the guy candy!).
I have a question! i am in the works of making my workout program, and i do want to workout twice a day! Do i need to drink a protein shake after every workout or just once a day? i want to gain mass btw
Catalin, Romania
You wrote this comment a while ago so you may have gotten your question answered elsewhere by now but I’d recommend drinking a protein shake after each workout. Your body more readily digests and absorbs protein in the first half hour or so after working out so both protein shakes would be beneficial and if you’re working out twice a day you’ll probably need more protein than if you were just working out once.
I started working out twice a day 2 weeks ago, and i’m seeing some quick serious results at this point. My energy is ridiculous and i’m seeing a pretty dramatic increase in my body tone and all that. I’m definitely all for the twice a day work outs as long as it’s done correctly and the muscle groups are spaced enough for recovery time. Plus the guys at my gym are hot and fun to look at.. always helps lol All for it
Hi!
Good article, a bit more scientific would be nice.
I would love to workout twice per day, but I have so little free time atm. The idea sounds very good, but you need more days without any exercise then, naturally, because overtraining is a real possibility when training twice. You don’t need to change your clothes so often, who cares when they smell a bit? And showering is fun, isn’t it? And two delicious protein shakes – wonderful!
I’ve been out of high school and unable to find a job for a quite a while so I stay home all day and usually workout sporadically throughout the day: a set here, a set there, so that by the end of the day I’ve tired out whatever muscles I want to work on and/or made them a bit sore. On some days I focus on specific muscle groups and work them pretty hard and on other days I go easier on the individual groups and do a little bit of everything. Sometimes I do a full workout start to finish of a muscle group or two all at once and then that’s it for the day, but I haven’t been doing that very often. I’ve been gaining endurance and getting bigger, stronger, and more toned but very slowly. I think the problem is that by doing only a little bit of exercise at a time and then waiting until I’m fully or almost fully recovered before getting back to it I’m not making my workouts intense enough to stimulate a substantial amount of testosterone and human growth hormone and I’m being lazier overall because I usually don’t go all out and then spend lots of time sitting around resting and eating between sessions. Along with that, though it seems like a contradiction, I think I also occasionally overtrain a bit because sometimes I think I haven’t worked out a muscle group hard enough because it feels like I haven’t worked it out so I do it two days in a row or with one day inbetween and end up becoming sore a lot faster than I should, which I assume is from incomplete recovery, which then again leads to me spending a lot of time resting and occasionally spending entire days just sitting around until I feel back to normal. I hate devoting an entire day to rest though even though sometimes it seems necessary. I feel like by doing that I’m being way too lazy. Often I try to balance this out by jogging a bit or taking my dog for a walk out in the woods behind my house for an hour or so where the snow is anywhere from ankle to waist deep and there are trees to climb up and fallen trees to climb over, kind of like a slow but eventually tiring obstacle course with a few short sprints thrown in when the mood strikes me or when the dog wants to be chased. I’m also building a tipi just for something to do so dragging or carrying logs provides some decent low intensity but moderately strenuous exercise for lazier days or as a warm up before a workout. So overall that mixture of activity is slowly but steadily getting me in better shape but I think I’m going to switch back to doing jogging or playing around outdoors warm-ups and then complete start to finish workouts, maybe of one or two muscle groups at a time and then another one or two later on in the day because back when I used to do that kind of more intense exercise and tax muscle groups to their limits all in one go I think I was building muscle and getting in better shape faster.
re: “commuting to the gym twice, changing twice, dirtying two gym outfits, etc” – who says you even have to go to the gym? The 2nd time could be a run in the park after work, a bike ride, core exercises on a stability ball at home, or your own yoga routine in your basement in your underwear! That makes for minimal clothing change!
Make it different and fun. It doesn’t have to be a religion either. A couple of times a week can really do wonders for giving yourself a real lift.
I know people that have done this and have had great results. Like you said, it’s more about splitting your workout into two sessions, not doing your workout twice in one day. My question though is what about if you’re workout includes strength training both times? To clarify, I do yoga. I absolutely love it and have thought about doing it twice a day. But is it healthy? Shouldn’t I be giving my muscles time to heal before I do more yoga?
Love your blog btw.
I’m doing 20 minute interval training in the morning.
1 minute sprint, 2 minute fast paced walking (as quick as I can while catching my breath), repeat.
In the evening, I’ll repeat the same 20 minute interval excercise followed by a 40 minute interval training with weights.
I do this every day of the week. Each week I change weight lifting exercises. Every other week I increase my running speed.
It’s not too much at all. A hockey player exercises twice as much, that 20 minute interval training would be considered to be “warming up”. Lifting some weights isn’t exactly making my mouth tasting blood either.
Losing weight and getting stronger though, but I doubt I’ll ever get back to the shape of my former hockey player body…
Jesus loves you!
Working out twice a day is good for cardio I think. Also weight lifters who can take a full day off the next day is beneficial. I personally am a swimmer/cycler and occasional runner and limited weights (basically a semi triathlete). I am not mega fit but am healthy and have some tone and fitness but want to move it up a level. With protein supplements before and after workout and isotonic drinks during you can definately move it up another level quite easily. HAving plenty of complex carbs once a day also helps for the next day. However the first time I work out twice in a day feels ok until the next day or two when you feel really low and tired and agitated (i.e overtrained). However couple days later you feel better and each time you work out you are more likely to be up for working out a second time in one day. it is worth trying. I keep it short and moderately intense say 45minutes including warm up swim and a few weights or a short run and a swim. The correct supplements will help you muscles from breaking down as much.
By the way with what I said previously, you can only recover quick enough if you do not drink and smoke AT ALL. Also too much caffeine is not good. I tend to drink cocoa powder (drinking chocolate) and ovaltine. This gives you a boost of potassium and nutrients (its actually my secret to training well)
.
I found this really interesting so thanks! Brief explanation then question if you guys don’t mind! I have so far lost 8st and have just under 4st left to my goal weight. Now I want to start building up my fitness and tone more but more importantly I love the gym and want to make it a part of my daily routine not just until I hit goal. 2 workouts a day would work perfectly for me but does it matter if I split my session to do my weights at lunch and then my cardio after work (around 5.30)? Or should I be doing cardio first and my weights later or a bit of each or does it not make any difference? Any advice appreciated!
Well Tammi, it is all about your own personal goal. Yes you will lose weight doing it any way. How ever the way you do it will determine how you look. If your looking to loose then I would suggest cardio in morning and then weights lunch timeish. Eat six times a day and stay positive.
Matt
I am a personal trainer and believe that if you want it bad enough then it will happen, you will do anything you can to make it happen. Is it not how you got to where you are today?
I’ve been working out twice a day for a while now. I do about an hour of cardio in the morning and then an hour or so of a revolving weight routine in the afternoon. It’s extremely convenient for me since the gym I go to is literally 2 min from my office so I go before and after work. My results have been phenomenal and I would surely recommend it to anyone who’s able.
Saw your post Jeremy…I am hoping to shed and tone…I do cardio both morning and evening. I need that to rev me up, but start with the weights soon after. Your words are an inspiration as it’s working for you, and I hope for me also. keep up the good work..
take care
I have recently started working out again after getting bored with my original 60 to 90 minute routine. I am a single mother and a full time student, so splitting it up into two 30-45 minute sessions work best…also, I find myself staying on track better…its MUCH easier for me to work 30 minutes into my morning schedule than a whole hour! And for some reason, the song Billy Jean gets me MOVIN, so its the first AND lastsong I have on my playlist, so I keep up the energy and motivation up all day! Lol…
O…and luckily I have all the equipment I need in my basement, but half the time I go with some friends to the gym, just to get outta the house!
Alternative workouts like kick boxing … or a nice swim.. help me get that edge off the day !
I just recently started working out twice a day. Every morning I wake up at around 8:30 and am at the gym by 9:00. I then do a mile run and 30-45 mins of other cardio. Then I return to the gym at around 7 or 8 do another mile run and 30-45 mins of cardio and then do weight training. I’m hoping this will help me with my weight loss.
Now you see I was under the impression that stamina was best…The break in workout would mess me up….my BMI reached 26 over the x-mas holidays…YIKES…I’m gonna try this split for awhile and see what good may come..thanks for the advice.
I just started working out twice a day and I love it. However, My gym is within a block of my job. The two showers don’t bother me at all, in fact I like that, but the gym laundry can get a little ridiculous.
Disclaimer: I’m single and have a lot of time on my hands so I use the gym as my daily entertainment.
Probably a bit late to comment on this article but I thought I’d do it anyway.
I currently, and have done for the past 4 months, train twice a day 5 days a week. My reason to do so is that I like to do a hard weight workout everyday but I also enjoy intense cardio training and realistically I wouldn’t have the energy to do both back to back. My cardio consists or either a combination of internaal training on the treadmill followed by internval trainig on the bike or intense circuit training, two types of exercise I find very draining, thus why I dont do my weight lifting afterwards.
Sorry for the late commenting !
J
Davey, this article is very interesting.
actually i do 20 min rope jumping morning 7 am, afternoon 2pm and then cardio on treadmill 6 days a week with 3-4 days weight training.
my weight if 166lbs(height-180cm), with body fat 21%, to get my fat to 10% i follow this program, plus my diet is also very very good as i take 6 meals a day, 25gms chicken breast, 1/2ltr milk, 2 serving of protein, brown bread 7 sllice, 7 egg white, 200gm broccloi, sweet potato 100gm(before weight training), green salad(cucumber 250gm) and an apple a day.
kindly advice if i’m on right track, i want to achieve 9% body fats without loosing much muscles.
i rally need ur advice( i do 3 short burst of cardio just to boost my metabolism system)
Davey, this article is very interesting.
actually i do 20 min rope jumping morning 7 am, afternoon 2pm and then cardio on treadmill at 8pm for 20 mins (6 days a week with 3-4 days weight training).
my weight if 166lbs(height-180cm), with body fat 21%, to get my fat to 10% i follow this program, plus my diet is also very good as i take 6 meals a day, 25gms chicken breast, 1/2ltr milk, 2 serving of protein, brown bread 7 sllice, 7 egg white, 200gm broccloi, sweet potato 100gm(before weight training), green salad(cucumber 250gm) and an apple a day eually divide through out the day.
kindly advice if i’m on right track, i want to achieve 9% body fats without loosing much muscles.
i rally need ur advice( i do 3 short burst of cardio just to boost my metabolism system)
Davey, this article is very interesting.
actually i do 20 min rope jumping morning 7 am, afternoon 2pm and then cardio on treadmill at 8pm for 20 mins (6 days a week with 3-4 days weight training).
my weight if 166lbs(height-180cm), with body fat 21%, to get my fat to 10% i follow this program, plus my diet is also very good as i take 6 meals a day, 25gms chicken breast, 1/2ltr milk, 2 serving of protein, brown bread 7 sllice, 7 egg white, 200gm broccloi, sweet potato 100gm(before weight training), green salad(cucumber 250gm) and an apple a day eually divide through out the day.
kindly advice if i’m on right track, i want to achieve 9% body fats without loosing much muscles.
i really need ur advice( i do 3 short burst of cardio just to boost my metabolism system)
srry chicken breast is 250gm. and 250ml of low fat milk
srry chicken breast is 250gm. and 250ml of low fat milk.
During football season I would workout twice a day. For practice we would weight lift before we went out to the field and then during practice everything was sprints. I would only work out legs and abs before practice everyday. We had a workout program where we would do back squats, front squats, leg press and a few other workouts one day along with upper body. The next day would be power cleans and clean pulls and different workouts everyday. After practice I would go home for a few hours and hit the gym where I would workout my upper body. I stayed in the gym for 2-3 hours. It worked for me. I weighed 140 lbs before I started and by my first game I weighed 195 lbs. I was able to gain that much weight in around 6 months which was great for me since it was so hard for mento gain mass and size. I was eating over 4000 calories a day and was supplementing. I had a nice clean diet. It worked for me
Hey Erick,
Great success you have had, well done. I’m 43 and have only just started to train, 4 weeks ago. I am working 6 times per week and 4 of those are with a pro kickboxer, he kills me. I’m vain now and am training for a 6 pack, I want to train twice per day 5 times per week, thing is i dont have the energy, my diet is brilliant and im afraid to eat more because i dont want to put weight on yet, any ideas?
is 20 min hiit on the tredmill mornin and evening enough?? my diet is super, and i really need to loose the stubborn fat especially around my thigh area??
any advice?
i also do abs, lower and upper body toning excercises…
I’ve been working out for many years and I find that if I really want to get in shape multiple workouts during the day works best for me.
Weekdays I will typically have 3 workouts in a day and weekends typically 2.
During the week, I do 30 minutes on a stationary cycle right out of bed at a low to medium intensity. At lunch I have a 30 minute weight training session. This is done using a 2-day split and 8 sets of 8 reps for 1 movement per body part. In the evening I do another 30 minutes of cardio at medium to high intensity.
On weekends I combine the 2 cardio sessions to 1 60 minute session of moderate intensity.
Following this program I’ve been able to lose about 25 pounds in the last 2 and 1/2 months.
Diet has played a significant role in this as well and the biggest thing on the diet was to eliminate starchy carbs (potatoes, pasta, rice, bread, etc.) I allow myself 1 cheat day per week (usually a pasta day).
I still have some more weight to lose but I haven’t felt this good in a long time.