Authored by Jamie Benjamin, Editor of Sleep Junkie
Whether you’re looking for a quick weight-loss routine or simply trying to get a better night’s rest, breaking a sweat before bed has many benefits. No matter what age you are, exercise should be part of your wellness plan. And if it benefits your sleep quality or reduces sleep issues, even better.
We’ve compiled a list of quick, fat-burning workouts to get your heart pumping and blood flowing. We’ve also included a few calming movements that help you destress, relax, and make falling asleep easier.
5 Fat Burning Exercises To Do Before Bed
To get a good night’s sleep and burn fat, this high-intensity workout will do the trick.
If any of these exercises are too rigorous or put too much strain on your body, don’t be afraid to adapt them to suit your needs.
- Lunge jump: This exercise is a modified lunge. To start, step one foot forward while lowering the opposite knee to the ground. Instead of standing up to switch legs, lift yourself into the air and switch legs as you jump. Do this for a minute, completing as many reps as possible. Then rest for a minute before repeating the exercise.
- Stationary lunge: Step one foot forward while lowering the opposite knee to the ground. Hold for a few seconds and then return to the starting position. Repeat on the opposite side, repeating 10-15 times on each side.
- Jump squat: Start in a squatting position—feet hip-width apart—and position your body as if you were sitting in an imaginary chair. Kick off the ground, jumping as high as possible before landing in the starting position. Do this for a minute, completing as many reps as possible. Then rest for a minute before doing it again.
- Bodyweight squat: Start in a squatting position, still feet hip-width apart, and legs straight. Stretch your arms out in front of you, taking a deep breath, and then slowly lowering yourself down onto an invisible chair. Hold for a few seconds and then release. Repeat this for 10-15 times.
- Planking: Begin by lying on the floor face down, then ground your toes so that you’re stable. With hands directly below your shoulders, push up from the ground. Hold for 20 seconds and then release. Repeat this 2-3 times.
5 Bedtime Exercises To Help You Destress
To complement your adrenaline-pumping workout, you need to give your body the opportunity to cool down and relax.
These exercises are ideal for those who have less energy, are struggling with arthritis, stiffness, ailments, and other common health issues. They slot in perfectly after the above fat burning routine, but are beneficial on their own too.
Try to hold each of the stretches below for at least 20 seconds.
- Touch your toes: Stand up straight and gently fold at the waist, reaching for your toes. If you have tight hamstrings, bend your knees a little. You can do this exercise while you’re seated too—sit with your legs straight out in front of you and bend at the waist.
- Supine twist: Lying on your back with knees bent and feet firmly on the ground, place your right ankle on your left knee. Pull your left thigh towards your chest. Release and repeat using the other leg.
- Upper body stretch: Start in a standing or seated position. Interlace your fingers, then raise your arms, with your palms facing the ceiling. Draw your arms up as far as possible, while keeping your back straight.
- Gentle backbend: Start by lying on your stomach. Position your elbows below your shoulders and slowly lift your chest off of the ground. Pull your shoulders back, looking out in front of you with the chin slightly dropped.
- Legs against the wall: Lie on the floor, positioning your bottom against the wall. Slowly lift your legs, resting them against the wall. Close your eyes and focus on your breath.
All About Ending On A Positive Note
At the end of a busy day, it’s important to regroup and focus on getting a proper night’s rest. At any age, living a balanced lifestyle is essential for good health. These exercises are a great start, and should help you on your journey to a healthier, more rested self.