The Best Workout for Night Time
Have you struggled to stay awake throughout the day due to lack of exercise? You’re not alone. Fortunately, this article will provide you with the best exercises to do in the evening. Get ready to maximize your energy and productivity by learning the best workout for night time.
Quick facts: Best Workout For Night Time
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Warm Up
Warming up is an essential part of any workout – regardless of the time of day. Warming up helps to increase temperature, improve joint mobility and reduce the risk of injury. Some examples of warm up activities include dynamic stretches, light jogging, or even walking.
Let’s explore some additional warm up tips that can help you get the most out of your night time workouts:
Stretch for 5 minutes
Stretching is an important practice to include in any workout plan, whether it’s done in the morning, afternoon or at night. Stretching helps to warm up your muscles, get your body ready for movement and reduce potential soreness.
Before starting your workout at night, take five minutes to do a complete stretching session that focuses on all of the major muscle groups, including your arms, shoulders, chest, back, legs and core. To get the most out of stretching, ensure you are taking deep breaths so you can connect with the muscles that are being stretched. Hold each stretch for 10-20 seconds and avoid bouncing as this could lead to injury.
Stretching can also help lower stress and calm the mind which is a great way to prepare for sleep after a night time work out session.
Do a light aerobic activity for 10 minutes
Warm-up exercises are important before any type of workout because they can help reduce the risk of potential injuries. A light aerobic activity for 10 minutes is a great way to warm up for your nighttime workout. This can consist of any kind of simple exercise, such as jogging, biking, or even walking. Doing this at a moderate pace will help to get the blood flowing, open up airways, and warm up all the muscles you plan on using.
After completing this activity for 10 minutes, you will be ready to start your actual workout. Taking the time to warm up properly can greatly increase your performance and reduce the risk of potential injuries during workouts.
Core Strength
Having a strong core is an important part of any fitness routine, and it can be especially beneficial to work out your core at night. A strong core will help to improve your posture and balance, as well as support your spine, which contributes to overall fitness and health.
Here, we will discuss why core strength is so important for a workout before bedtime and how to go about achieving it:
Plank for 1 minute
The plank exercise is excellent for core strength and stability, and is one of the simplest exercises to do from home. Plank can be done at any time of day, although it is best done at night as it helps stretch out your muscles and prepare them for sleep.
To perform a plank, simply start by lying flat on the ground with your palms flat on the floor and elbow tucked in. Make sure that your body forms a straight line from head to toe with your feet hip-width apart. Hold this position for 1 minute while maintaining good form. As you become more comfortable with holding the position, gradually increase the time until you reach 2 minutes or more.
Adding a few sets of planks into your nightly routine will help strengthen the core and provide better alignment throughout the body.
Do crunches for 1 minute
Crunches are a great core exercise and one of the most used movements in a variety of fitness plans. This basic abdominal workout strengthens your core muscles as it focuses on the rectus abdominis and other related muscles.
To do crunches, begin by lying flat on your back with your feet flat on the floor and knees bent, then put your hands behind your head and slowly curl up so that your shoulder blades come off the ground. Breathe deeply while engaging your abs. Hold the curl for a few seconds, then slowly lower yourself back onto the mat while exhaling. Time yourself for 1 minute, focusing on engaging all core muscles to maximize efficiency and effectiveness. Make sure to keep good form throughout each move to avoid straining any muscle group or joints in particular.
Doing crunches for 1 minute can help you build strong abdominal muscles and improve overall core strength when done regularly as part of a consistent exercise routine.
Do side planks for 1 minute
Side planks provide an effective full-body workout that can be done in a small amount of time.
To begin, lay on one side with your elbow and forearm lined up perpendicular to your body. Raise your upper body up so that only the forearm and side of the foot are touching the ground. Your torso should be held straight in a line and it is important to keep your shoulder blades down and core engaged during this exercise. You should hold this position for 1 minute before switching sides and repeating the same procedure again.
When performing side planks, focusing on contracting the abdominals helps to engage even more of the core muscles. Doing side planks is a great way to tone up muscles during night-time workouts as it targets both the abdominal region as well as other parts of the body such as
- shoulders
- arms
- legs
- glutes
Cardio
Cardio is an essential part of any workout routine and is great for a night time workout due to its low-impact nature. Cardio workouts are great for burning calories, improving endurance and lung capacity, and helping to build muscle and reduce fat. Let’s take a look at the specific benefits and types of cardio you should be doing when working out at night:
Do jumping jacks for 5 minutes
Jumping jacks are an effective form of cardiovascular exercise that is easy to perform and can be done almost anywhere. Jumping jacks can be done in a set amount of time, such as five minutes, or for a set number of repetitions, such as 25.
As part of your nighttime workout, the five minutes of jumping jacks will help you warm up the body and get your heart rate up quickly. It is important to maintain good form when performing jumping jacks since incorrect form can lead to injuries.
To do jumping jacks correctly, you need to stand with your feet together and hands at your sides. From this starting position, jump both feet out to the sides while simultaneously raising your arms overhead in an arc motion. Reverse this motion and bring legs together while lowering arms back to their starting position when you land.
For best results, aim for three sets of five-minute intervals, with one minute rest periods in between each set:
- Five minutes of jumping jacks
- One minute rest period
- Five minutes of jumping jacks
- One minute rest period
- Five minutes of jumping jacks
Do burpees for 5 minutes
Burpees are a full-body strength and cardio exercise that can easily be performed in the comfort of your own home. To do a burpee, begin standing with your feet shoulder-width apart and your arms extended up towards the sky. Quickly drop into a squat position with your hands on the floor, jump back into a plank position and then lower yourself onto your chest until you reach the floor. Push back up to plank position, jump forward into a squat with an explosive jump, bringing both hands above your head, then stand up as quickly as you can. Repeat this exercise for 5 minutes for an energizing workout that will get your heart rate up and torch calories!
Burpees are also great because they don’t require any equipment, so they can be done anywhere at any time – ideal for night time workouts when it’s dark outside.
Do mountain climbers for 5 minutes
Mountain climbers are a great way to get your heart rate up in a short amount of time. They work the core, arms, shoulders and legs, while giving you a cardiovascular workout. To do mountain climbers begin in a pushup position with your hands on the ground and your feet close together. Bring one foot forward and bend it at the knee as you bring the opposite hand up and drive it towards the opposite elbow. Alternate feet as you “climb” across the floor for five minutes.
Mountain climbers are an excellent way to get your cardio in during night time workouts because they require little or no equipment, can be done just about anywhere, and can be done at any intensity level that fits your fitness goals. The rapid movement will get your heart pumping quickly which helps build endurance and cardiovascular strength. The continuous movement also helps take your mind off of working out so you can focus more on getting through all five minutes without stopping!
Cool Down
A proper cool down is essential for any workout, especially for night time workouts. Cooling down after a vigorous workout helps your body transition from intense exercise to a more relaxed state. It also helps reduce lactic acid build-up and can prevent post-workout soreness.
Let’s take a look at some of the best ways to cool down after a nighttime workout:
Stretch for 5 minutes
Stretching for five minutes before you go to bed is a great way to prevent injury, reduce soreness, and improve your overall flexibility. This can be especially beneficial if you are active during the day. Stretching not only helps to relax your muscles and joints but it also helps keep them in proper alignment.
When stretching, focus on the main muscle groups including your back, arms, legs, chest and neck. Take your time with each muscle group. Try holding each stretch for about 20-30 seconds then release and repeat two to three times per area. Make sure that you are moving slowly and controlled during each stretch as well as taking deep breaths throughout the entire process. Stretching before heading off to sleep can help improve recovery time and make sure that you’re ready for whatever activities the next day may bring!
Do yoga for 10 minutes
Yoga is an excellent way to wind down after a tough day or a tough workout session. Not only does it provide physical benefits, like improved flexibility and stability, but it also provides mental benefits by calming the mind and body.
When doing yoga for 10 minutes at night, the recommended practice should be a combination of simple poses or flow sequences followed by deep breaths. The poses can include seated forward bends, alternative shoulder stretches and extended child’s pose. Focus should be on connecting with the breath throughout the entire practice and allowing each pose to be an opportunity to reset the body and mind before finally taking one last long exhale to relax even more.
Ten minutes of yoga can help reduce stress levels while also preparing your body for restful sleep.
Finishing Touches
After a long day of work and other responsibilities, it can be difficult to find the motivation to exercise. But finishing with a good workout can be beneficial for your mental health, as well as your physical health. Here we will look at some great evening exercises you can do to round off your day:
Drink plenty of water
Drinking plenty of water is essential to any workout, but it’s even more important when you’re trying to get the best workout in at night. When you exercise, your body loses some of its fluids and electrolytes through sweat. Drinking water will replenish these lost electrolytes while also helping to quench your thirst. You should aim to drink at least 8-10 glasses of water each day—more when it’s hot out—but during a night time workout, it’s especially important to stay hydrated.
Additionally, drinking a glass of water before bed can help you stay hydrated throughout the night and has been linked to better sleep quality. Aim for about 16 ounces (2 cups) for optimal hydration and a good night’s rest!
Eat a healthy snack
Eating a healthy snack before bed can provide the body with energy and nutrients needed to support a good night’s sleep. It is important to choose snacks that contain some protein, carbohydrates, and even some healthy fats for sustained energy and blood sugar balance throughout the night.
Some great options for a bedtime snack are:
- Greek yogurt with nuts
- Hummus and crackers
- Nut butter and banana slices on whole wheat toast
- or plain popcorn with olive oil
Additionally, it is important not to eat anything too close to your bedtime as this can disrupt sleep patterns. Eating a snack at least one hour before should ensure that your body has had enough time to digest the food before lying down.
Get a good night’s sleep
An important part of having a successful workout routine is getting enough rest. After a physical workout, our bodies need time to recuperate and recharge. One of the most effective ways to ensure that your body recovers as quickly as possible is by getting a good night’s sleep. By setting a consistent bedtime, you allow your body to get into a healthy sleep routine, which in turn helps maximize the benefits of your workouts.
In addition to setting a regular bedtime and avoiding stimulation before bedtime (no screens!), consider adding some specific nighttime habits that promote easier sleep such as:
- Drinking herbal tea
- Taking an Epsom salt bath before bed
Sleep contributes greatly to overall health and wellness, so prioritize it for yourself as an essential part of any successful workout routine!
FAQs about: Best Workout For Night Time
Q: What are the benefits of working out at night?
A: Working out at night can help you sleep better, as physical activity helps your body and mind relax. Additionally, working out at night can help boost your metabolism, improve your cognitive function, and reduce stress.
Q: What is the best type of night workout?
A: The best type of night workout depends on your individual fitness goals. Some popular night workouts include strength training, cardio, HIIT (High Intensity Interval Training), and yoga. It is important to choose a workout that is enjoyable and sustainable for your lifestyle.
Q: How long should a night workout last?
A: The duration of your night workout should depend on your individual fitness goals. Generally, a night workout should last between 20-60 minutes. It is important to listen to your body and take breaks as needed.
