The Best Workout to Do After a Binge

Feeling guilty about binging on an unhealthy meal? You don’t have to! Get back on track with the best workout to do after a binge. Reclaim your health and wellbeing with this quick, easy and effective routine.

Quick facts: Best Workout For After A Binge

  • ✅ After a binge, low-intensity workouts like walking, light jogging, or swimming are best in order to restore balance and avoid further strain on the body – Harvard Health
  • ✅ Research suggests that exercise can help manage cravings and reduce the risk of a binge-eating cycle – Psychology Today
  • ✅ A full-body circuit workout is a good choice for regaining balance after a binge since it combines cardio, core and strength training – Healthline
  • ✅ 45 minutes of moderate to intense exercise after a binge can help to alleviate feelings of guilt and depression – Everyday Health
  • ✅ High-intensity interval training (HIIT) is a great way to burn a lot of calories in a short amount of time, boosting metabolism and aiding in digestion – Shape Magazine

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It’s common to overeat after a night of indulgence. But to ensure that the calories don’t add up for weeks to come, it is important to burn them off with a good workout. To start off, a warm-up session can do wonders to get the body ready for exercise. This will help you to stay focused and motivated throughout the workout.

Let’s take a look at the importance of a warm-up for the best workout post-binge:

Light stretching

Light stretching is one of the best workouts to do after a binge session due to its ability to release tension in the body. A light stretching routine helps improve flexibility and reduce muscle soreness caused by intense physical activities, such as a high-intensity interval training session at the gym or an intense dance class. Light stretching can also help improve blood circulation, reduce fatigue and help you relax.

The best way to incorporate light stretching into your post-binge workout routine is to focus on dynamic stretches, which involve slow and controlled movements designed to increase blood flow and warm up your muscles before you launch into more vigorous physical activities. Examples of dynamic stretches include:

  • Toe touches
  • Lunges
  • Arm circles
  • Hip circles
  • Ankle rotations

And if you’re feeling really sore after a binge session, consider adding passive stretches—such as poses like Child’s Pose or Downward Dog—as part of your cool down routine at the end of your post-binge workout session.

Dynamic warm-up exercises

Dynamic warm-up exercises are designed to improve your total body performance before a workout. Dynamic warm-up exercises involve progressive repetitions of movements that mimic the exercises you will perform during your workout. They are designed to increase the range of motion in the joints, activate the muscles and prepare your body for a more intensive workout.

Examples of dynamic warm-up exercises include:

  • Lunges
  • Squats
  • Walking squats
  • Calf raises
  • Arm circles
  • Flexions/extensions

These exercises will help you get your heart rate up, loosen your body and help prevent injuries from occurring during intense workouts. Doing this type of warm-up can also improve coordination, balance and agility while helping reduce fatigue during a workout session.


Cardio is an excellent form of exercise for people looking to lose weight after a binge. It provides your body with an all-over workout and can help with increased calorie burn and better respiratory and cardiovascular health. Cardio workouts can include running, cycling, swimming, rowing and even walking.

Let’s take a look at some of the advantages of incorporating cardio into your workout routine:

High-intensity interval training (HIIT)

High-intensity interval training, or HIIT, is a form of cardiovascular exercise that alternates between high- and low-intensity bouts of cardio. It has gained popularity as an effective way to burn fat and improve overall health.

During a HIIT workout, intense exercise is interspersed with short periods of rest or recovery. The idea is to keep your heart rate elevated and to push yourself hard enough that you start to fatigue quickly. HIIT workouts are typically shorter than regular cardio workouts but are often more effective due to the intensity of the exercise.

They can be done with almost any type of cardio activity including running, cycling, rowing, swimming, and more. Additionally, HIIT workouts can be modified for different fitness levels so everyone from beginners to advanced athletes can benefit from this type of training.

Interval running

Interval running is one of the best exercises for after a binge. This type of cardio requires high-intensity bursts followed by low-intensity recovery periods. During the high-intensity period, you should run as fast as you can for around 15–30 seconds. Then, during the recovery period, you should walk or jog slowly for about one minute before your next burst. Doing this type of cardio will help your body quickly break down and burn fat from your binge, while also giving your cardiovascular system a great workout.

It’s important to note that if you are doing interval running after a binge, it’s important to start slowly and only increase intensity over time as your body becomes adjusted to the new exercise regimen. Doing too much too soon could cause injury or worsen your post-binge symptoms.


Rowing is an excellent form of exercise to do after a binge. It is very effective in burning calories and fat, while also strengthening the muscles of the upper body, back and core. Compared to other forms of cardio, rowing works multiple muscle groups at the same time, targeting both the arms and legs in one motion. Additionally, rowing is a low-impact exercise, which means it can be done without putting too much strain on your joints. This makes it easier on your body than running or other high-impact activities that can be hard on your joints after a long binging session.

To make sure you are getting the best results out of your rowing session, make sure to focus on using proper form and technique. Doing this will help you get more out of each stroke and help you stay safe throughout your workout.

Strength Training

Strength training is one of the best forms of exercise to do after a binge. Strength training strengthens your muscles, increases your metabolic rate, and helps you burn more fat. Not to mention, it helps build and maintain a strong skeletal structure and helps reduce the risk of injury. It also boosts self-confidence and can be a great way to help you focus on your health and wellness.

Let’s look at why strength training is an excellent option for post-binge workouts:

Compound exercises

Compound exercises are strength training exercises that involve the use of multiple large muscle groups simultaneously. An important concept to understand when doing compound exercises is that they work more than one joint at a time. These exercises create greater levels of muscular conditioning and strength, as well as improved joint stability and coordination. Examples of compound lifts include squats, deadlifts, presses, rows and lunges.

Compound lifts are considered the best type of workout for improving overall fitness after a binge. They help build muscle, raise metabolism, improve balance and strengthen bones. Compound lifts can also be used to burn calories efficiently and stimulate hormones such as testosterone and growth hormone which promote fat burning and muscle growth. Compound lifts are versatile; by varying speed and reps you can perform various types of sets to get the most out of them.

Adding in compound lifts into your post binge workout will help you not only get back on track but will also help you develop overall body strength in a balanced manner.

Core exercises

Core exercises target the muscles of your abdomen, lower back, and hips. They also strengthen and stabilize your spine, shoulders, and pelvis. If you are looking to tone your midsection after a binge, core exercises can be an important component of your routine.

Core exercises target the muscles that attach to the trunk of your body such as those in the abdomen (the “abs“), back (the “back“), hips (“hips“) and pelvis (“pelvic floor“). Some examples of core exercises include planks, Russian twists, reverse crunches, and side planks. These exercises focus on contracting muscles against resistance while maintaining correct posture.

By developing strong core muscles you’ll find it easier to avoid overuse injuries in other parts of the body as well as improve overall stability during exercise. Additionally, having a strong core will help improve athleticism for activities such as running or jumping.

Isometric exercises

Isometric exercises are a type of strength training exercise where the joint angle and muscle length do not change during contraction. The goal of this type of exercise is to improve muscular strength without changing the muscle’s length. Common examples include planks, wall sits, and isometric push-ups.

Isometric exercises can be beneficial after a binge since they build or maintain muscle without putting undue stress on the body which may irritate an existing injury or worsen existing pain. They are also a great way to increase strength in specific muscles while simultaneously working on flexibility and balance. Additionally, because isometric exercises involve less movement than traditional weight lifting, they can help you burn calories more efficiently by activating more muscle fibers at once.

Cool Down

Finishing off your workout with a cool down is an essential step to ensure that your body and mind is relaxed after the intense exercise. Cooling down helps to reduce your heart rate and reduce lactic acid levels, allowing your body to repair and recover. Additionally, it can help to reduce any potential soreness the following day.

Let’s explore some of the best cool down exercises that are ideal after a binge:

Light stretching

Light stretching is a great way to cool down after a binge. It’s important to gradually ease your body back into its normal rhythm, since it’s been put through so much stress over the course of the binge. Light stretching helps to slowly ease your muscles back into a manageable state, without risking injury from overly aggressive movements.

Light stretches are also helpful for increasing blood flow to sore or tight areas, which can help speed up the recovery process and make you feel better faster. Consider starting with the following exercises:

  • Neck and shoulder rolls
  • Gentle hip circles
  • Side bends

Make sure you don’t push yourself too hard – do movement on an even pace, don’t rush your cool down exercises! Stretching can be done either before or after a shower, whichever works best for you.

Foam rolling

Foam rolling is an excellent recovery tool to add to your cool down routine, as it has many benefits that can help relieve soreness, tension and pain. Foam rolling helps release tight muscles, restore muscle balance and range of motion, improve posture and aid in quicker muscle recovery. It targets the fascia, a type of connective tissue that surrounds muscles and organs in the body to increase the circulation of blood flow which enables the body to heal faster from any strain or injury.

To foam roll properly, begin by finding a good spot on your body where you feel tension – this could be anywhere from your neck to lower back to calves. Place the roller on this area and slowly start moving over it for about 30 seconds or until you feel relief.


Recovering from a binge can be challenging, but taking the correct steps can help you get back on track. Exercise is one of the best ways to do this, by releasing endorphins and helping to detoxify your body. However, it’s important to know what kind of workout is best in order to achieve the desired results.

Let’s discuss the best workout to do after a binge:


Hydrating is one of the most important components of recovery after a binge. When binging, we tend to consume numerous processed and sugary foods, which can ultimately leave the body feeling dehydrated in the aftermath. By replenishing our bodies with enough water and electrolytes, such as with a quality sports drink or coconut water, we allow our bodies to flush out any residual toxins from our systems.

In addition to hydrating, it’s important to monitor your fluid intake throughout the rest of your regular routine. The American Heart Association suggests drinking at least 8 cups of water per day for proper hydration – this helps keep the body functioning optimally during exercise and other physical activity. Consuming plenty of fluids also helps prevent dehydration during intense workouts and other activities that can lead to dehydration. By staying hydrated during recovery, you are taking an important step on your journey towards a healthier lifestyle.

Eat a balanced meal

Eating a balanced meal after a binge is an important part of the recovery process. That’s because overeating can make it difficult for your body to process nutrients efficiently, so you need to give it time to recover.

A balanced meal should include:

  • A protein source like lentils, quinoa or lean chicken.
  • A healthy carbohydrate such as sweet potatoes or brown rice.
  • Some vegetables.
  • Healthy fats like avocado.
  • Omega 3 fatty acids from sources such as fish and flaxseeds.

Eating within an hour after consuming large amounts of calories can help start the recovery process and improve your overall health and wellbeing.

Get a good night’s sleep

Getting a good night’s sleep is the best recovery you can do after a binge. Adequate sleep helps to restore the body’s natural balance and replenish your energy levels. A good night’s rest helps to improve our overall mood, reduce stress levels, and can even help us make better decisions when it comes to eating.

Sleep also helps to regulate hormones in our body that control appetite. Lower levels of two hormones known as ghrelin and leptin can lead to overeating because they are responsible for how hungry or full we feel. Getting ample sleep increases production of these two hormones, which should help you make healthier choices at mealtime. Additionally, getting enough rest will ensure that your body is adequately recovered from any physical activity you took part in prior to the binge.

FAQs about: Best Workout For After A Binge

Q: What is the best workout after a binge?

A: Interval training is an effective way to burn calories and work your body after a binge. Interval training involves alternating between periods of intense activity and periods of rest or low intensity activity. Examples of interval training include alternating between high-intensity sprints and low-intensity jogs or alternating between sets of bodyweight exercises.

Q: How can I motivate myself to workout after a binge?

A: Remind yourself of your long-term goals and why you are working out. Focus on the positive changes that you can make to your health and body. The more you remind yourself of the positives, the more motivated you will be to get up and move.

Q: How frequently should I work out after a binge?

A: It is recommended to wait at least 12 hours after a binge before exercising. Depending on your health and fitness goals, you can work out 3-5 times a week. Make sure to rest in between workouts and listen to your body.

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