8 Bedtime Workout Routines To Get Fit & Sleep Better
Bedtime workout routines can be a terrific way to increase your exercise level. If you’ve been busy all day, those last few hours unwinding before bed can be ideal for squeezing in an exercise session. Recent studies have shown that moderate exercise before bed reduces stress, helps you fall asleep faster, and increases the time spent in deep sleep.
Evening workouts may also help your waistline – instead of snacking on the couch, you’re burning calories. By nighttime, your body’s warmed up and fueled, ready to get the most out of your workout. Discover the benefits and try these suggestions for bedtime workout routines at home, including a suitable bedtime workout for beginners.
Benefits Of A Bedtime Workout Routine At Home
- Better Performance – you’re warmed up and adequately fueled. Exercises will feel easier than when you’re stiff and hungry first thing in the morning.
- Stops You From Falling Into Bad Habits – an evening workout will help you stay active and avoid spending too much time sitting scrolling through social media or streaming your favorite shows. When we’re inactive, we’re more likely to make bad food choices. A quick bedtime workout will break up your evening and boost your activity levels.
- Helps Reduce Stress – Exercise helps regulate cortisol levels. Your evening workout can reduce cortisol levels, making it easier to fall asleep and enjoy better quality sleep.
4 Do’s & Don’ts Of A Quick Pre-Bedtime Workout
1. Get Your Fueling Right
Launching into a workout straight after a heavy meal will make you feel terrible, so if you’re eating before your evening workout, try to eat earlier and give yourself at least an hour to digest before your session. Likewise, you don’t want to exercise on empty. If you’re planning an early evening workout before your evening meal, it’s best to refuel beforehand with a mid-afternoon snack. Even late-night sessions need a little recovery fuel. Post-workout, top up those stores with a small, high-protein, complex-carb bedtime snack.
2. Unwind After A High-Intensity Workout
If you’re training hard in the evening, make sure it’s at least 90 minutes before bedtime, preferably longer. Take those adrenaline levels down a notch with some gentle stretching and relaxation. A hot bath will do wonders.
3. Keep Bedtime Workout Routines Gentle
If you’re exercising just before bedtime, choose an easy medium or low-intensity workout. A good night’s sleep is essential for weight loss and equally important for muscle repair. If you’re pumping up the activity level, your adrenaline levels will spike, making it harder to fall asleep afterwards. Experiment and find workouts that help you relax and fall asleep, or move more intense workouts to earlier in the evening.
4. Cool Down
It’s always important to set aside the last 5-10 minutes of your workout for a cool-down. It helps your body return to homeostasis at a steady rate without any light-headedness or dizziness. A cool-down can accelerate clearance of lactate from the blood and may help reduce post-workout stiffness and soreness.
8 Bedtime Workout Routines For Weight Loss And Better Sleep
MadFit 20 min Fat Burning Workout for TOTAL BEGINNERS No Equipment
This 20-minute workout is medium intensity, suitable for beginners and terrific for weight loss. Remember to warm up first, then enjoy this full-body workout. It will leave you feeling energised, so make sure you unwind first for at least 90 minutes before bed.
MonikaFit 20 MIN FEEL GOOD HIIT WORKOUT – All Standing, Low Impact
This 20-minute beginner-friendly workout will leave you feeling amazing and help you achieve your fitness and weight-loss goals. It’s medium to high intensity, so make sure you take time to chill afterwards before bedtime.
MIZI 30 MIN WALKING WORKOUT | After-Meal Routine
Digest your evening meal with this after-meal routine from Mizi. It’s suitable for beginners and will provide a good weight-loss workout. Get fit and sleep better.
Improved Health DO THIS WORKOUT EVERY NIGHT to Lower Blood Sugars and Improve Sleep
Follow this 15-minute walking routine, followed by 6 minutes of stretching. It’s suitable for beginners and designed to lower your blood sugar levels before bed, helping you sleep better.
Eleni Fit 20 MIN Fat Burning Full Body Workout for Total Beginners
Get in shape with this energetic fat-burning routine. It’s suitable for beginners, but don’t forget it’s okay to hit pause and allow for some extra rest between exercises. Take time to unwind afterwards, and you’ll sleep like a baby!
growingannanas 30 MIN KILLER HIIT Workout – No Equipment
Looking for something more intense for your evening workout routine? growingannanas will help you get your sweat on. I wouldn’t call it a beginner workout, but if you’re looking to lose weight and build up your fitness level, this workout will help deliver results. It’s best as an early evening workout.
Lilly Sabri Bedtime Pilates | Unwind and Improve Your Sleep
Unwind and relax before bedtime with this short routine from Lilly Sabri. You’ll activate your core and glutes, then finish with calming breathing exercises to help you sleep deeply.
Yoga With Adriene Bedtime Yoga | 20 Minute Bedtime Yoga Practice
Soothe yourself to sleep with the comforting voice of Adriene. This yoga routine will give you a light workout and help you relax and unwind at the end of the day. This is one workout you can do just before bed. Feel your eyes get heavy, and the tension and stress just melt away.
