Work Out Twice a Day to Lose Weight

Last Updated: February 21, 2013

work out twice a dayWe are always looking at ways to improve our diet and work out regimes, and spend a significant amount of time deliberating over such matters.  However, the fast paced modern day society we are now living in means that convenience is also key with regards to any changes. Exercising twice a day to lose weight may therefore be the answer for the vast majority of individuals.

Follow Smart Rules

Working out twice a day can be done safely if you follow a few essential points. When considering such a concept we are looking to burn additional calories, thereby losing weight over a quicker time frame. Before you do anything, first find out how many calories you burn in a day or visit our how many calories to lose weight page to learn how many calories you should burn.  Remember that for any person to lose body fat, they have to effectively create a calorie deficit, by burning more calories than they are consuming over time. Working out twice a day will obviously go somewhat towards the creation of such a calorie deficit, thereby promoting weight loss. However, you have to ensure that you do not over train, or put themselves in a position whereby they are susceptible to injury. Care has therefore to be taken to keep fatigue to a minimum. You could also afford a heart watch of some sorts so you can watch your if your heart is ticking at the right speed(there is no magic fat burning heart rate however). In addition, a wide variety of different exercises should be undertaken.

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Morning and Evening Workouts

When exercising twice a day to get on the “how to lose weight fast” path it would be prudent to do one workout in the morning, and the other in the evening. An individual may even wish to consider exercising twice a day on alternate days to ensure all muscle groups are well rested. It is essential that the body builds up gradually to exercising twice a day. This will ensure that the body is able to adapt to and cope with such changes, and the idea of alternate days should facilitate this more easily.

Do Various Sorts of Workouts

The exercises undertaken should always differ but the most effective exercises for weight loss are cardio exercises. For example, an individual may wish to consider a high impact cardiovascular activity in the morning, with say a lower impact activity in the evening. Although weight training will not burn a significant amount of calories, it should also be a consideration. Consistent weight training will lead to lean muscle mass which will burn more calories throughout the day, hence dramatically enhancing any weight loss campaign over time. You can also take up swimming for weight loss.

Make a Workout Schedule

Another key factor of exercising twice a day to lose weight is of course convenience. The majority of individuals, although maybe not able to devote an hour a day to work out, should easily find the time to do two half hour sessions per day. In addition, as the individual is able to train harder during that shorter period of time, the weight loss results should be at an optimum level. If the individual were to increase this to say two forty minute exercise sessions per day, this would enhance the weight loss results even further.

It is of course of the uppermost importance to always listen to your body, and to take time off if you are too tired to complete a quality exercise session.



  • Fitz101

    Oh man, two-a-days are tough. I tried it. But with a full schedule, it is hard to fit in two trips to the gym each day. What I like better is doing 2 hours at the gym each time I go…so I don’t have to waste any time getting back to the gym and prepping. Plus, you only get one pair of clothes dirty that day :).

  • wlzine

    Hi wanting2lose2a8,

    You can use our “calorie needs” calculator:

  • Me

    Have you seen my it has a phone app too, and it’s free

    • wlzine

      Yep, myfitnesspal is a very good tool. You should definitely check it out if you’re trying to lose weight. It’s especially good for calorie counting.