Men's Health fitness director Ebenezer Samuel, C.S.C.S., separates his doubles in that method. By splitting up your exercise, you can be more focused and have greater energy and strength output, he advises.Īnother effective way to jam more work into a day is to split you AM and PM sessions by body parts or style of workout. “For that 60 to 90 minutes when you’re going all out, it can be both physically and mentally draining,” he said. (It's also important to keep in mind that some workouts might take longer for others - for instance, lifting might take longer than straight cardio-so they don't have to be evenly split up.) While the exact duration of your workouts depends on your activity level and fitness goals, you can try exercising for 30 minutes in the morning, and then 30 again in the evening. The reason people take breaks or lunch breaks is in an attempt to give their mind and body a rest… so when they get back into their shift-they are hopefully more clear-headed and productive,” he said. It helps give your body rest, allowing you to work at your highest level of intensity, LA-based trainer Mike Donavanik, C.S.C.S., told Mens Health. How You Can Plan to Make Twice a Day Workouts Fit Your Goals Balance Your Two Sessions for More Productivityįor starters, while you probably shouldn't be doing two all-out workouts per day, splitting up your workout-doing half of your workout in the morning and the other half later in the afternoon or evening-is actually a pretty good idea. Rest and recovery become paramount, and if you don't give that enough focus, you'll put yourself in a bad spot for injury in the short term and overtraining in the long term. More practically, you're taking on extra training volume, so you have to be careful about how you balance out your sessions.

Most obviously, this type of commitment to so much training time might be difficult for your schedule and responsibilities. That's not to say there aren't risks or downsides to implementing a two-a-day workout split. If you have multiple types of goals-like strength and endurance goals-you'll be able to concentrate on both individually, rather than trying to fit everything into one workout. You'll also be able to ratchet up the intensity compared to one single long workout session, since you'll have taken some time to recover between bouts (that makes the key to two-a-day workouts utilizing your rest periods properly). This isn't a reason to throw lots of junk volume into your routine instead, think of the double as an opportunity to concentrate on different aspects of your training. You'll be able to add extra training opportunities to your day by fitting in two workouts. The question is, how can a two workout day work for you if you're not a hyper-focused athlete? And how much volume is too much for a productive training plan? We have answers to those questions, and much more.

You might not have the same need for structure, just given your goals-but that doesn't mean you can't be curious about what a double-workout day might look like for you. Along with the added volume, these athletes are able to commit each section to a different focus-say, a conditioning-focused period in the morning, and a sport-specific period in the evening. Competitive athletes commonly fit multiple training sessions in a single day, particularly in the lead-up period before a season or one particular competition. This type of two-tiered plan isn't necessarily a new school approach (although double sessions fit perfectly into the 'grind over everything' mindset prevalent in certain social media circles). This allows them to have some rest and recovery between sessions so you can pack more total training volume into your day. Instead of taking on marathon, all-day exercise sessions without stopping, some guys turn to two-a-day splits, with one workout in the morning, and a second later in the day. Unfortunately for you, there are only so many hours in the day, and so much energy you can expend before your workouts become unproductive (or worse, unsafe and unhealthy).

WHEN YOU HAVE major fitness or physique goals you're striving to accomplish, it can feel like every moment you don't spend training is a moment wasted.

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