8 Bedtime Workout Routines For Weight Loss and Better Sleep


8 Bedtime Workout Routines For Weight Loss and Sleep | Can't find time to exercise during the day? Want a quick and easy routine you can do before bed to help you tighten and tone your body without compromising your sleep? Perfect for beginners and beyond, these evening workout routines are the perfect pre-bed at home exercises to help you meet your weight loss goals when you're pressed for time. If you want a flat stomach, toned legs, and strong core, take the challenge!

If you’re looking for bedtime workout routines for weight loss and better sleep, this post is for you!

With gyms closed and many of us working from home for the unforeseeable future, finding the time to squeeze in a workout has become challenging. While some have embraced early morning workouts to kickstart their day, this isn’t an option for everyone. If you spend your nights soothing a colicky baby, suffer from insomnia, or have young kids who wake up at the slightest noise each morning, an early morning sweat sesh just may not be in the cards for you.

And that’s okay!

While experts once believed evening workouts could disrupt your ability to fall asleep – and stay asleep – recent research suggests that exercising in the evening may actually have a positive impact not only on the quality of your sleep, but on your waistline as well. Since your body is already warmed up and fuelled after a full day of activity and eating, you may get more out of an evening workout than you would earlier in the day. Exercising at night also allows you to blow off steam after a stressful day so you can get a better night of sleep, which is an important yet often overlooked factor in weight loss.

What Are The Benefits Of Bedtime Workout Routines?

  • Improved performance
  • Gyms tend to be less crowded
  • Helps with stress reduction
  • Replaces bad evening habits
  • Promotes better quality sleep

5 DOs and DON’Ts of Bedtime Workout Routines

1. Make sure to fuel your body
One of the reasons some people avoid bedtime workout routines is that they find it too difficult to time their meals properly. Eating too close to a workout can cause an upset stomach and cramping, but not eating enough can result in low energy, fatigue, dizziness, and poor performance. Make sure to eat within 3 hours of your workout, and don’t skip your post-workout snack. Eating a mix of protein and complex carbs after exercise helps with muscle repair and growth, which is important for weight loss!

2. Stick to light or moderate intensity workouts
While some research suggests that engaging in high intensity workouts in the evening will not impact your sleep, intense cardio and weight lifting does tend to make us feel more energized. If you’re looking for bedtime workout routines for weight loss, stick with light or moderate exercises so you can still reap the benefits of high quality, restorative sleep post-workout. Remember that quality sleep is an important part of weight loss and weight management. If you find your bedtime workout routines interfere with your ability to get decent shut-eye, reduce the intensity and see if that helps.

3. Finish your workout 90+ minutes before bedtime
Exercising right before bed can potentially make it harder to fall asleep and/or lead to nighttime waking, especially if you’re engaging in vigorous activities. Aim to finish your workout at least 90 minutes before you plan on turning in for the night to be safe.

4. Do the most difficult part of your workout first
If you do plan on incorporating high intensity exercises before bed, structure your bedtime workout routines such that you’re transitioning to lighter, low impact exercises towards the end of your workout. This will help bring down your heart rate, reduce stress, and calm your body in preparation for a good night of sleep.

5. End with stretches
Once your workout is complete, make sure to engage in a little post-exercise stretching. This will help your heart rate return to normal while also allowing your body to cool down, and will promote muscle recovery and repair. Stretching will also calm your body and mind, helping you transition from being active to getting ready for sleep.

8 Bedtime Workout Routines For Weight Loss & Sleep

Indoor Fat Burning Walking Workout | growwithjo

If you’re looking for bedtime workout routines that allow you to break a sweat without the impact of running or jumping, this indoor walking workout is a great option. It will get your heart rate up and make you sweaty, but you can follow it up with a hot shower and a high protein snack before you start to unwind and prepare for a good night of sleep!

15-Min Dance Party Workout | MadFit

If you’ve had a stressful day, sometimes a little dance cardio is EXACTLY what you need to help you decompress. This 2000s dance party workout will get your heart rate up and give you a decent full body workout, helping to melt away stress while also getting your body and mind in shape!

10-Min Before Bed Workout – Burn Calories Overnight | The Fashion Jogger

From side-to-side squats, to walk to planks, to hip rotations, to downward dogs, to cat cow poses, this is a great full-body strength workout that will tighten and tone your body while also helping you stretch and reset before bed.

Do This Every Evening To Burn Fat Overnight | CHRIS HERIA

This collection of high intensity, low impact exercises is designed to help you burn fat overnight. From alternating side planks, to Russian twists, to push ups, to bicycle crunches, to leg flutters and more, this is one of my favorite fat-burning bedtime workout routines for a seriously strong core!

5-Min Ab Workout In Bed | Dayana Wang

When it comes to exercise, something is better than nothing, and this 5-min ab workout is proof that you don’t need a lot of time to feel the burn! While challenging, these exercises won’t get your heart rate too high, making this the perfect bedtime workout routine for busy days!

3-Minute Workout Before Sleep to Slim Down Your Legs | BRIGHT SIDE

If you want to tighten and tone your legs, this 3-minute bedtime workout is a great one to add to your routine. You can even do it in bed!

10-Min Stretch In Bed | emi wong

If you’re looking for light bedtime routine workouts to help you relax and unwind so you can reap the benefits of restorative sleep, this 10-minute stretching routine is a great one. These stretching exercises help improve flexibility and range of motion while relieving sore muscles, and this routine is a great way to relax and unwind before crawling into bed after a stressful day. It will also set you up for a more intense workout the following day, making it beneficial all around!

Yoga For Bedtime – 20 Minute Practice | Yoga With Adriene

A collection of bedtime routine workouts wouldn’t be complete without a yoga sequence, am I right?! This relaxing yoga workout offers a great way to decompress after a long day, helping ward of stress and anxiety, and allowing you to prepare your body for restorative sleep.

If you find it hard to find the time and energy to exercise in the day, these bedtime workout routines are for you! Whether you have 5 or 25 minutes to spare, there are tons of evening workouts you can do to elevate your heart rate and strengthen your body, helping you to lose weight, destress, and get a good night of sleep!


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