9 Workouts to Do Before You Get Into Bed
Everyone has a nightly routine before they hit the sack, if yours doesn’t entail a little bit of exercise, then it’s time to upgrade. There are a lot of things that can prevent you from getting a restful night’s sleep such as being on the phone, mental worries, or just having had a bad day.
Adding a bedtime workout is a great way to relieve stress, exhaust your body, boost your metabolism and lose fat. While many experts recommend staying away from high intensity workouts before bed, a low-intensity exercises that target insomnia, restlessness and boost your metabolism are definitely beneficial. Here are 9 low impact exercises to do before bed to help burn fat without affecting your sleep.
Squats are something you can do anywhere, at any time, without the need for specialized equipment. Stand up with your arms stretched out straight with your hands about a shoulder’s length apart. Now squat as if there were an invisible chair right under you and stay in that position for a few seconds. When you rise, be sure to clench the muscles in your buttocks while coming back to the standing position. Complete 20-30 repetitions of this and then walk around your home to loosen your muscles. Repeat another set of 20-30 reps adding a light weight in your hands if you want an extra challenge.
2. Jump Rope
Jumping rope is a great cardio workout to do before bed. It’s low impact but has the ability to boost your heart rate and your metabolism which will help you burn fat and get a good night’s sleep. Over time, you will notice that your arms will become more toned while your coordination also improves. When you first start out, stick with 5-7 minutes solid of non-stop jumping and work yourself up to 15 minutes per night.
Lunges are a great way to boost your metabolism and tone your legs at the same time. Set a goal of completing three sets of walking lunges every night before you go to bed. You can do them from one end of the house to the other, or from your bedroom to your bathroom. Hold your arms out to ensure your form is correct and make sure to breathe normally for tighter abs.
Lay in a comfortable area of your home, preferably an area with a carpet, or you may use an exercise mat. Lift your legs and your upper body at the same time so you end up in a 90-degree angle with only your buttocks touching the ground. Hold for a few seconds and then lay down flat again. Do as many reps as you can. Keep in mind that it might be a little difficult at first. Complete 30 repetitions of this and then walk around your home to loosen your muscles. By this point, you may feel quite fatigued so don’t push yourself past a reasonable limit.
5. Weight Lifting
Strength training is good for building and toning muscles, but it’s also a great way to boost your metabolism and increase your fat loss. For simple before bed routines, all you need is a set of 5lb weights and a small amount of space. Start with doing 20 reps on each arm in a standing position them move on to reps of 25 weighted crunches to round out your bedtime workout routine.
6. Elbow Planks
Everyone knows planks are a staple of just about every exercise routine so it should be no surprise that they have found their way onto our list. Elbow planks are a great way to quickly tone your legs and arms while also strengthening your core and improving your balance. Start your evening reps with 45-second planks and gradually move up to four minutes. If they seem boring, toss on a set of headphones to listen to an audiobook or hype song to help pass the time and push through.
7. Stair Climbing
Most people have a set of stairs at home, or close to home so this evening exercise is easier than a walk in the park. Aim for a starting goal of 250 stair steps even night until you work yourself up to 500 every evening. Don’t try to count them yourself, just use a handy fitness pedometer. You will work up a mild sweat increasing your heart rate with this healthy cardio routine that is sure to burn fat and build leg muscles in the process.
There are many different types of yoga and any of them will make a great choice of exercise to add to your nighttime routine. You can join an online yoga class, or follow a YouTube tutorial in the comfort of your pajamas before you head off to bed.
9. Jumping Squats
This exercise is best done on the first floor of your home if you plan to do it at night. These squats help tone the rear part of your legs to give you Instagram worthy thighs and calves. Make sure to go all the way down and jump straight up using your legs as opposed to your arms for the full effect. Start with 2 sets of 30 until you work your way up to 4 sets of 50 in your daily evening routine.
Burn Fat While You Sleep
After you’ve done these bedtime workouts consistently for a few weeks, you will be able to see a visible difference in yourself, and you’ll feel a whole lot healthier – not to mention happier because of the weight loss and the toned body. Ideally, you should continue this workout routine for as long as you can. Once it becomes a part of your bedtime routine, you’ll get hooked on nightly workouts and your body will always be ready to burn fat throughout the night.