Doubling up on your workouts with a morning and afternoon session can take results to the next level—if you use the right approach. Simply piling on another intense session after you leave the office when you did an equally challenging routine before work can lead to damaging amounts of muscle breakdown and other less-than-desirable results such as decreased metabolism and feeling totally depleted.

Done properly, however, “adding an extra workout can make all the difference in the world if you are just teetering on the edge of getting results, such as losing body fat,” says Andrew Wolf, exercise physiologist at Miraval Resort & Spa in Tucson, AZ. Keep these important guidelines in mind before upping the ante with a second round of exercise for the day.

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