Participating in a short workout session is a great way to improve your body fitness when you don’t have that much time to exercise. When you can’t manage to workout during the day, a mini workout before bed will help you to stay fit and you will feel much more energetic when you wake up in the morning.
If you are looking for a workout routine that you follow to exercise right before bed, then you have come to the right place.
You can do this mini-workout before your nighttime sleep. This nighttime exercise routine is time adjustable and according to your preferences, you can choose how long you want to workout.
This before-bed workout can be completed within 5 minutes and if you want to exercise a bit more – it can also be extended to 10 minutes. In this article, you will also read how late can you workout before bed so that your workout doesn’t affect your normal sleeping habits.
Let’s begin.
Benefits of working out before bed
There are many benefits of exercising before bed. It can help you to destress before you go to sleep and improve your overall physical fitness and a lot more.
Below you will read about some of the top benefits of working out before bed.
Improves your physical fitness: Whether you are working out before bed or exercising during the day, it doesn’t matter that much – when it comes to improving your physical fitness. As long as you are exercising, it will improve your body’s fitness. So, even if you workout before bed, exercising can improve your overall body fitness.
Can help you to have deep sleep at night: Exercising before bed can help you improve your sleep quality. You can exercise for 5-10 minutes before going to sleep and it can improve your night’s sleep.
However, it’s not recommended to do a workout for long hours before you go to sleep. Vigorous exercise right before sleeping may increase the time it takes to fall asleep.
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But when you are only exercising for 5-10 minutes you don’t need to worry about feeling asleep. A short workout before bed can actually help you to have deep sleep at night.
You will feel refreshed in the morning: A short workout before bed can help you to feel refreshed when you wake up in the morning.
You will be much more energetic: After doing a mini workout before bed, you can expect to be much more energetic in the morning. Exercising daily before bed can gradually improve your body fitness and makes you energetic.
Can help you burn body fat and build muscle: Working out before bed more often can help you build muscle mass at home and lose body fat. When it comes to exercising and getting the best results from home workouts, exercising more often can outperform exercising fewer days with long workout sessions. You can just workout for 10 minutes daily and you will be surprised to see how it can help you to burn body fat and build muscle over time.
Exercising can help you reduce stress and anxiety: Several studies have proven that exercising can help you to lower stress and anxiety. So when you complete a mini workout before bed, it will help you to get relief from stress and anxiety. And when you have less stress, you can have better sleep at night.
Related: Best morning workout routine with bodyweight exercises
Mini workout before bed – 5 & 10-minute workout routine
In this mini workout before bed, you can exercise for 5 minutes to 10 minutes. Or if you are someone who doesn’t care about counting time while working out you can simply do these exercises for 30 to 40 seconds and take 15-20 seconds to rest after you have completed one exercise and then move to the next exercise.
Related: Morning exercise vs evening exercise.
5-minute mini bedtime workout routine
If you want to do a 5-minute mini workout before bed, then do these exercises for one set and you will complete your mini workout before bed.
| Exercise | Duration | Rest |
|---|---|---|
| Pushups | 40 seconds | 15-20 seconds |
| Lunges | 40 seconds | 10 seconds |
| Plank | 30 seconds | 15 seconds |
| Body weight squats | 40 seconds | 20 seconds |
| Burpees | 40 seconds | 20 seconds |
10-minute mini workout before bed
If you want to workout a little bit longer then this before-bed workout is for you. In this 10-minute mini workout before bed you need to do these exercises for two sets and doing so you can complete this workout within 10 minutes. In this routine for ab workout you can do planks.
| Exercise | Duration | Rest |
|---|---|---|
| Pushups | 40 seconds | 20 seconds |
| Incline pushups on bed frame | 30 seconds | 15 -20 seconds |
| Planks | 30-40 seconds | 10 seconds |
| Body weight squats | 40 seconds | 20 seconds |
| Jump squats | 30 – 40 seconds | 20 seconds |
| Burpees | 30 – 40 seconds | 20 seconds |
Is it bad to workout at night?
It’s not bad to workout at night. But there are a few things you should remember when you want to workout at night and especially if you want to workout at night before bed.
The first rule of exercising before bed is to not do exercises like running or weight lifting. Because it can increase the blood flow in your body and can take you longer to fall asleep.
The second rule of exercising before bed is to exercise after 2 hours after you have eaten your dinner. So if you want to workout before bed you have to eat your dinner early.
The third and last rule of exercising before bed is to complete your workout 30 minutes before you go to sleep.
If you follow these three rules, then it’s most likely you will not have any problems while exercising at night.
How late can you workout before bed
From person to person it will vary how late they can workout before bed. A general rule to workout before bed is to workout 30 minutes before you are going to sleep if you are doing 5-10 minutes of exercising at night.
But if you are exercising for more than 20-30 minutes at night before bed, then you need to complete your workout 60 minutes before going to bed.
If you workout for long durations before bed – it can take you longer to fall asleep. So if you are exercising for 20-30 minutes you should try to finish your workout one hour before you are going to bed. This will give your body enough time to adjust itself and you will fall asleep sooner.
So, ultimately how late you can workout before bed depends on when you want to fall asleep. It’s not recommended to do long workouts after 11.30 pm as it will cause you to sleep very late and you might have a problem with insomnia. And sleeping late and not having adequate amounts of sleep can arise many health problems.
That’s why to stay safe – you should complete your mini workout before bed by 11.30 pm.
FAQs related to bedtime workout
What is the best workout before bed?
The best workout before bed can be any type of bodyweight exercise or stretching. You can do these exercises – planks, pushups, glute bridge, lunges, bodyweight squats etc.
How late is too late to exercise?
If you want to do a long workout session at night then it’s recommended to complete your workout before 9 pm or 1-2 hours before you will go to bed. But if you want to do a short workout before bed of 5-10 minutes then you can complete your workout before 11.30 pm. Or 30-60 minutes before you go to sleep.
How close to bedtime can I exercise?
You can exercise 30- 60 minutes before you go to sleep. If you only exercise for 5 minutes to 10 minutes, then you can complete your workout 30 minutes before bed. For long workout sessions – you need to complete your workout 60 minutes before you go to sleep.
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