Abstract
High-intensity exercise after work has become a popular choice among adults for maintaining fitness despite time constraints caused by work routines; however, engaging in such activity close to bedtime continues to spark scientific debate regarding its impact on physiological responses, fatigue, and sleep quality. This study aims to analyze and synthesize scientific evidence regarding the effects of high-intensity post-workout exercise on physiological responses, fatigue, and sleep quality in the adult population through a systematic review approach. This study was conducted in accordance with the PRISMA 2020 guidelines, with a literature search conducted in the PubMed, Scopus/ScienceDirect databases covering the years 2021-2026, yielding 8 primary articles for analysis. The results of the synthesis indicate that high-intensity exercise after work triggers adaptive physiological responses, such as increased heart rate and body temperature, as well as acute fatigue that is normal and temporary. This activity does not automatically reduce sleep quality; disturbances such as delayed sleep onset are more significantly influenced by exercise timing that is too close to bedtime (<2 hours). Conversely, structured workouts such as High-Intensity Interval Training (HIIT) of moderate duration (30-60 minutes) completed several hours before bedtime are effective at improving physical capacity, managing long-term fatigue, and enhancing sleep quality. This study concludes that high-intensity exercise after work is safe and beneficial for adults when its intensity, duration, and timing are properly managed.