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Is It Bad to Exercise Twice in One Day?

Will 2 Workouts a Day Help Me Lose Weight Faster?

Is there anything exercise can't do? It helps people lose weight and sleep better, as well as aids in the prevention of colds and disease. And aside from the endorphins it creates to uplift moods and energy levels, hitting the gym can also reduce stress. With all these benefits, it would seem that more is better — but is that really the case?

To stay healthy, experts recommend about 30 minutes per day of moderately intense exercise five days a week. If you're trying to lose weight, 50 to 60 minutes a day, five to six times a week is the goal, and we're talking three days of heart-pumping, calorie-burning cardio, two days of moderate exercise, and one light day.

With that said, it's not always possible to fit in an hour-long workout just about every day of the week, so doubling up in one day is a great way to balance a tight schedule. When doing two daily workouts, make sure they're different from one another so you can include a balance of cardio, strength training, and stretching over the course of a day. Go for a run in the morning and take an evening yoga class, or hit up that lunchtime SoulCycle class and do some strength training before dinner. Be conscious of which muscles you're targeting each time you exercise, because solely working your legs twice in one day could not only cause a muscular imbalance that leads to pain or injury, but you'll also get bored. And don't skip those rest days! It's important to allow your muscles a chance to heal and strengthen.


Of course, if you're training for a race, tackling a daylong hike or snowshoe, or attending a fitness event, you'll be exceeding the two hours of exercise two basic workouts would entail. For big fitness bursts like this, pace yourself throughout the day and be mindful of pushing yourself too far. If you're feeling extremely lethargic, dizzy, nauseous, or painfully sore, stop immediately to rest, and the next time scale down the intensity a bit. If two regular daily workouts is something you'd like to make a habit of, it's a good idea to stick to 30 to 90 minutes per session, and make one high-intensity cardio and the other lower intensity.

Also keep in mind that exercising twice in one day will cause you to burn more calories, so make sure you're nourishing yourself with enough protein and healthy carbs. And as long as getting in your two workouts doesn't have a negative effect on your life or prevent you from getting enough sleep, then there's nothing wrong with sweating it out twice (as long as you're OK with taking two showers!).

Image Source: POPSUGAR Photography
Join The Conversation
Okay I need some advice. I am working out everyday sometimes twice a day with running and also I am lifting more. And I have gained 4lbs, doesn't seem like a big deal but do you have any tips on what to eat to keep the weight off and still be full??
Giasbash6260 Giasbash6260 6 years
Well I work out for almost 2 hours a day... all in one stint... I don't think I need to do anything work out later! ha ha.
Spectra Spectra 6 years
I've done two workouts a day before. I'll sometimes do half of my cardio before work and half afterwards. It depends on how I'm feeling that day...sometimes that extra bit of adrenaline helps calm me down after a rough day at work.
chloe-bella chloe-bella 6 years
I think working out twice a day is fine. If you're overdoing it, you'll know because you'll develop overuse injuries and/or start to feel fatigued.
runningesq runningesq 6 years
That is unless you do decide to train for a triathlon, and then those two workouts should occur occasionally on the same day to make a brick workout. Actually, a lot of people now believe that brick workouts aren't very effective. There's no such thing as getting your muscles "used to" running off the bike. It's better to get in two quality workouts than one quality workout and one half assed workout.
amber512 amber512 6 years
I love splitting my exercise up throughout the day!
Renees3 Renees3 6 years
I'm in the middle of a hardcore 6 week program at my gym. It's 6 days a week an hour each day and sometimes I go twice a day. I'm trying to lose weight and I feel so good when I'm done. Sometimes I have a HARD time getting there at 5am but always feel good after. Just wish I could afford to do this all the time!
100lbsandcountin 100lbsandcountin 6 years
Oh I will pray to the exercise Gods to get this mentality!!!
guavajelly guavajelly 6 years
Though I do not work out twice a day, I do find it a bit addicting. It may be tough to get on the treadmill but the happy feelings kick in quick. I can see myself one day becoming an exercise junking...
GirlOverboard GirlOverboard 6 years
I was wary at first because there seems to be a lot of emphasis on the "30 minutes is recommended," which I always thought was the minimum. However, I'm glad, Fit, that you ended the article by saying that as long as you're feeding your body properly, taking time to rest and aren't suffering any negative side effects to just do what feels good. I think that's more important than a generalization. <3
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