Trying to lose weight but short on time? You’re not alone. Between work, errands, and everything else life throws at us, long workouts can feel impossible. But here’s some good news—getting in shape doesn’t mean spending hours in the gym. Sometimes, doing short workouts twice a day can be even more effective for weight loss.
That’s right. If you break your workouts into two smaller chunks, it can help burn more calories, boost your metabolism, and keep your energy levels high all day. Even better? You can do it all from home with no equipment.
In this article, we’ll walk you through five beginner-friendly exercises that are safe, effective, and easy to do twice a day. All you need is 10 to 20 minutes in the morning and again in the evening.
Let’s get started.
Why Two-A-Day Workouts Work for Weight Loss
Before we dive into the moves, let’s talk strategy. Here’s why doing two short workouts a day can be a game-changer:
- Boosts metabolism twice: Every time you work out, your body burns more calories for hours afterward. Doing it twice means two metabolism spikes in one day.
- Keeps hunger in check: Regular movement helps regulate hunger hormones like ghrelin and leptin.
- Reduces stress: Short, regular workouts can lower stress levels—and stress plays a big role in weight gain.
- Breaks up long sitting periods: Most of us sit for hours. Two short sessions help you stay active throughout the day.
Now, let’s look at the five best exercises to do morning and evening.
1. Jumping Jacks: Full-Body Wake-Up
Jumping jacks might feel like a school warm-up move, but they’re a powerful calorie burner and a great way to kickstart your metabolism.
Why they work:
- Engages arms, legs, and core
- Gets your heart rate up quickly
- Improves coordination and circulation
How to do it:
- Stand tall, feet together, arms at your sides
- Jump and spread your legs while raising your arms overhead
- Jump again to return to the starting position
Reps:
Do 30 seconds of jumping jacks, rest 15 seconds, and repeat for 3-4 rounds.
Morning tip: Start with these to energize your body.
Evening tip: Pair with a walk or some stretching to unwind.
2. Bodyweight Squats: Lower Body Power
Squats build strength and burn fat at the same time. They’re especially helpful for toning the legs and glutes, and they also challenge your core.
Why they work:
- Builds muscle which boosts resting calorie burn
- Increases blood flow to large muscle groups
- Helps improve balance and posture
How to do it:
- Stand with feet hip-width apart
- Lower your body as if sitting in a chair, keeping your chest up
- Go as low as comfortable, then press back up
Reps:
15 reps per set, 3 sets total
Morning tip: Do them slowly to really activate the muscles.
Evening tip: Add a pause at the bottom for more challenge.
3. Mountain Climbers: Core + Cardio Combo
Mountain climbers hit your abs, shoulders, and legs while keeping your heart rate high. It’s one of the best exercises for torching calories quickly.
Why they work:
- Combines strength and cardio
- Works the core hard
- Increases fat burn with high intensity
How to do it:
- Start in a push-up position
- Drive one knee toward your chest, then switch quickly
- Keep your hips low and core tight throughout
Reps:
30 seconds on, 15 seconds rest, 4 rounds
Morning tip: Go at a steady pace to avoid early burnout.
Evening tip: Pick up the speed if you’ve got energy to spare.
4. High Knees: Fat-Burning Fun
High knees are another cardio-based move that can burn fat fast and engage your entire body—especially your core and lower abs.
Why they work:
- Great cardio for small spaces
- Gets the heart rate up fast
- Targets belly fat by engaging lower core
How to do it:
- Stand tall and jog in place, bringing your knees as high as possible
- Pump your arms for added momentum
Reps:
30 seconds on, 15 seconds rest, 3-5 rounds
Morning tip: Use this as a morning finisher.
Evening tip: Great way to sweat out stress before bed.
5. Plank: Core Strength Essential
The plank is a static move, but don’t let that fool you. It challenges your entire body, especially your core. It also improves posture and helps protect your lower back.
Why it works:
- Strengthens abs, shoulders, and back
- Builds stability and endurance
- Supports better posture (important for weight training later)
How to do it:
- Start in forearm plank position, elbows under shoulders
- Keep body in a straight line from head to heels
- Engage core and hold
Hold Time:
Start with 30 seconds and build up to 1 minute per round
Morning tip: Do after your active moves to stabilize and reset.
Evening tip: Add at the end of your routine to cool down with control.
Sample Two-a-Day Weight Loss Plan
Want a quick plan to get started? Here’s how you can structure your morning and evening sessions:
Morning Routine (10-15 mins):
- Jumping Jacks – 3 rounds (30 sec on, 15 sec rest)
- Bodyweight Squats – 3 sets of 15 reps
- Plank – 30 seconds hold
Evening Routine (10-15 mins):
- Mountain Climbers – 4 rounds (30 sec on, 15 sec rest)
- High Knees – 3 rounds (30 sec on, 15 sec rest)
- Plank – 30-60 seconds hold
Keep your rest periods short. You want your heart rate up, but not gasping. Over time, you can increase reps or rounds based on your fitness level.
Supporting Your Weight Loss Outside of Workouts
Exercise helps, but it’s only part of the equation. Here’s how to get even better results:
- Eat whole foods: Think protein, veggies, healthy fats, and complex carbs
- Stay hydrated: Water helps curb cravings and supports digestion
- Sleep 7-8 hours: Rest is when your body burns fat and recovers
- Keep stress in check: Cortisol from stress can lead to belly fat
- Track progress: Use photos, clothing fit, or energy levels—not just the scale
FAQs: Twice-A-Day Workouts for Weight Loss
Is working out twice a day safe?
Yes, as long as each session is short (10-20 minutes) and you’re not overtraining. Listen to your body and rest when needed.
Can beginners try this?
Absolutely. Just start slow and focus on form over speed. Even 5-10 minutes per session adds up.
Do I need equipment?
Nope. All exercises here are bodyweight only.
Will I lose weight faster this way?
Twice-a-day workouts can increase your calorie burn and metabolism, helping you lose fat more efficiently—especially when paired with a good diet.
What if I miss a session?
No big deal. Just try to stay consistent. Life happens—what matters most is getting back on track.
Final Thoughts
You don’t need long, intense gym sessions to lose weight. With just a few simple exercises done twice a day, you can burn fat, build strength, and boost your mood—all without leaving home.
The real key? Consistency. A few minutes, twice a day, adds up fast when you stick with it. So next time you’re tempted to skip a workout because you’re short on time, remember—short and steady can still win the race.
