Should I switch Cardio for the morning or night? and should i switch my strength training workout to the morning or night?

For performance, afternoon training may have an edge; for strength and body-composition outcomes, timing seems to matter less. You can do cardio and strength training in the morning or later, choosing a time you can keep consistent and that doesn’t interfere with sleep. 1 2

• Training time: Body-temperature rhythms and cortisol release are among the factors behind suggested windows around 30 minutes, three hours, or 11 hours after waking. Individual preference and schedule matter, and switching to morning workouts can temporarily affect performance before it adjusts. 3 4 5
• Weekly balance: One suggested structure is three cardio sessions—a long, moderate, and short high-intensity session—and three resistance-training sessions targeting different muscle groups. 6