25 Workout Routines You Can Do Right Before Bed

It used to be that fitness experts advised morning or afternoon workouts only. The thinking was exercise too close to bedtime made for restless, interrupted sleep. But a recent study found that subjects who exercised for 35 minutes just before going to bed slept just as well as those who pushed their fitness to the early morning or after-work hours. So, if you’re not working out due to late commutes or fear of insomnia, take note: There are plenty of exercises and routines you can incorporate into your night routine that will keep you fit while holding on to your eight-plus hours of shut-eye.

If you want to stay close to home, why not walk the stairs in your house, your apartment building or even at a nearby (well-lit) park. Strap on your fitness pedometer or set a goal of 500 stair steps every night. You’ll build leg strength, get your heart going and work up a little nighttime sweat.

Squats are a go-anywhere exercise with a lot of impact. Before tucking in, stand next to your bed and do 100. Once that gets too easy, grab something heavy and weigh down your sets. Work up to 300 and finish by dropping your tired body on the bed.

Jump squats require a little more room and some tolerant downstairs neighbors. They’re also a great treat for legs. Work up to three sets of 50. Go deep into the squat for full effect. Wear your stretchiest pajamas to get as low as you can.

Do three sets of walking lunges from the bathroom to your bedroom and back. You can hold your arms in the air for good form, or drop one and brush your teeth while getting through your reps.

People into cross fit often take their workouts to the gym. If your gym keeps late hours, you can, too. If not, do cross fit at home. Invest in a kettlebell (one’s actually enough for your workouts!) and do your burpees, deadlifts, air squats and swings. Even without trainer support, you’ll get in a good workout and sleep well.

Strength training not only builds and tones muscles, but it also speeds up weight loss if that’s what you’re looking to do. Home weightlifting, especially if you’re just starting out, doesn’t require much more than some arm weights and whatever heavy objects feel challenging but comfortable to hold. Store your weights under the bed, and do arms reps or weighted crunches before cashing out for the night.

Planks are like the all-around exercise. They tone arms and legs, and improve balance by strengthening your core. Start with 30-second planks and work up to three minutes. Put on your favorite song, turn your mind inward and hold your form. Do them right before getting into bed and you’ll be spent. A good night’s sleep is the payoff.

Choose any one of the 30-day push-up challenges and make the commitment. Drop and give yourself four (or if it’s day 24, give yourself 14!) and watch your strength build, your arms tone and your sleep deepen.

Put in your miles at night! The harder you push, the more fatigued you’ll be when you hit the sack. Your mind will be settled, your body tired and your health totally in check.

If you only have a small space to do a pre-bed workout, invest in a good jump rope and get your cardio on. You’ll also improve coordination, tone up your arms and remember what it’s like to just bounce up and down until you want to fall to the ground (or, in this case, your mattress). Start with two minutes of solid jumping and work up to 10.

Despite the study showing exercise doesn’t interrupt sleep for everyone, it does make for worse sleep for some. But that doesn’t mean you have to skip daily workouts, if nights are your only free time for exercise. Instead, start doing yoga. Find an online yoga class, lay down a towel (or pick up a yoga mat!) and go for bliss, rather than rapid heart rates, before bed.

For those who do get a little revved up, or want to toughen up mentally, meditation before bed can help. Download any number of free apps. Clear your mind, lower your stress, take in the mental benefits of hard exercise without the sweat, muscle spasms and wide-open eyes.

When you’re feeling like you need a boost of endorphins and really need to exert yourself before hitting the sack, tackle a HIIT workout. HIIT stands for high intensity interval training. Try a combo of your favorite moves at a fast pace, and you’ll be done in 20 minutes. Just in time to crawl into bed!

Take a few minutes to stretch out your body while winding down for bed. There’s also the added benefit of working your core! Feeling extra lazy tonight? Do this while lying in bed.

Work out the stresses of the day with a series of Pilates exercises. Roll out your mat next to your bed, and feel the day melt away as you keep your body moving. Whether you focus on a singular body part or tackle a full-body routine, you’re going to feel well-rested in no time at all.

Waiting for your face mask to finish? Don’t know what to do for the five minutes it takes to set? Why not try some toe touches? You can do these either lying down or standing up, but it’s a great way to kill time. Your legs will thank you for it, and of course, your beautiful face!

Before turning in for the night, do some quick reps of crunch exercises. They’re an easy way to work your core and get toned. You can even lie down on your bed and do them right before going to sleep!

Vary your routine with a new version of a basic exercise. Get those legs pumping as you work on your core with some bicycle crunches. Whether you only do 10 or 100 before calling it a night, you’ll be glad you did it. And so will your obliques!

Get those legs out nice and wide, and squat away! Squeeze your booty before giving it a nice, long rest for the night. And if you want to add some weight to challenge yourself, a cat will do!

There’s always the option to do the reverse of a wide squat, which is, of course, the narrow squat. Keep your legs closer together than you would for a normal squat. Squats are a powerhouse move for your legs, and narrow squats help to target your outer thighs. If you need to keep your balance, stay close to the wall and then just jump into bed when you’re done.

These are simple but effective. You can do them while you brush your teeth or while you wash your face. It makes multitasking before bed a breeze. Try to do them for at least one minute while you prepare to get a good night’s rest.

Your bed is in sight, and all you want to do is crawl into it. Soon! First, drop to the ground and complete a few quick sets of sit-ups. They are a simple move to do, and you can start counting yourself down until it’s time to slip off to slumber land. Even if 10 is your max, then it’s still 10 more than you had done before starting!

Want to release some pent-up energy? Channel your inner child and jump into the air. Go outside and do some jumping jacks. Even better, do them right next to your bed and then jump on in when you’re done. Just remember, don’t jump ON the bed! That could end in disaster.

Speaking of jumping on the bed …

Sometimes it might just be best to dance it out. We don’t recommend doing so on top of the bed since it could lead to injury. However, if that’s where the beat is taking you, then you might just need to answer the call! Let loose and boogie a little before calling it a night. Your heart will be racing with happiness because of it.

You don’t even have to be up for this one. If you’re already tucked in and feeling as if you need to do something more to unwind, stretch it out. Reach those arms and legs out as far as you can, and let go of the stresses of the day. And if you happen to drift off to a dream while you’re at it, well then, by all means, have a restful night!

Save these workouts you can do before bed to your Pinterest boards to stay fit and have a good sleep all night.