Before Bed Workout For Weight Loss

The last thing you want to do before bed is exercise. But, if you’re trying to lose weight and get fit, it’s an important part of your day.

You’ve heard it before: exercise is key to weight loss and maintaining a healthy lifestyle. But let’s be honest—most people don’t want to work out after a long day at the office or school, especially when they know they have to get up early the next morning or go back for another full day of classes.

Exercising before bed can help you burn more calories while sleeping, but it also helps you sleep better at night by reducing stress levels and improving sleep quality.

Right here on Buy and Slay, you are privy to a litany of relevant information on exercise in bed before sleeping, bedroom workout routine, bedroom workout to build muscle, and so much more. Take out time to visit our catalog for more information on similar topics.

Before Bed Workout For Weight Loss

Gym memberships provide several benefits including the use of workout equipment and free weights. However, you still can get a solid workout in without one. A dorm room or hotel room can be used as a workout area if you are on vacation or away at college. These simple bedroom exercises can be performed practically anywhere, even when on-the-go.

You can do bedroom exercises to lose belly fat with just 30 minutes per day, five times per week. Wherever you are, you can improve mental health, reduce the risk of heart disease, and lose weight without leaving your bedroom. Don’t let small spaces derail your workout routine.

Here Are 9 Simple Exercises to Lose Weight In A Small Room?

Here is a list of workouts to do in your room. These exercises are effective and require no equipment:

  • Push-ups
  • Walkouts
  • Up-Down Plank
  • High Knees
  • Jumping Jacks
  • Wall Sit
  • Mountain Climbers
  • Bicycle Crunches
  • Burpees

1. Push-ups

Push-ups are the most widely known and oldest exercises in the book. Almost everyone has tried to a push-up at least once in their life. There are misconceptions about the push-up due to its simplicity. However, it has proven to be one of the best upper-body exercises out there. Push-ups can be performed practically anywhere and require no equipment.

It is an effective exercise that strengthens your muscles, bones, and improves muscular endurance.

Target Muscles: Using your own body as resistance, push-ups work your chest muscles, pectorals, core, shoulders, deltoids, triceps, back of the arms, and the serratus anterior. Push-ups can be challenging to attempt at first, and many variations target each muscle differently.

To perform a standard push-up:

  • Start on your hands and toes in a plank position with your hands shoulder-width apart and abs tucked in.
  • Lower yourself slowly until your elbows are at a 90-degree angle. If you are a beginner, you can begin with your knees touching the ground. For the more advanced, lower yourself until your chest almost hits the floor.
  • Keep your elbows close to your body at all times.
  • After lowering yourself, explode back up until your arms are straight and elbows are locked.
  • Perform three sets of 10-12 reps.

2. Walkouts

The walkout exercise is meant to improve your core strength and flexibility.

Target Muscles: It is a variation of the plank that challenges your upper body, glutes, and lower back. It’s a workout similar to the abs rollout, where you roll on the floor slowly using an ab wheel.

To perform the hand walkout:

  • Start from a standing position placing your hands on the ground in front of your toes.
  • Slowly walk your hands forward until you assume a plank position. Walk them back until you reach your starting position.
  • Continue this process for three sets of 10-12 reps.

Beginners can start by walking forward and back while resting on their knees. Refrain from sagging your hips low, and keep your elbows straight during the walkout without letting them bend.

3. Up-Down Plank

The up-down plank is an excellent exercise that works your arms and core. The purpose is to maintain a plank position for the duration of the workout.

Target Muscles: When done correctly, up-down planks will engage your abs, strengthen your back muscles, and build upper body strength.

To perform the up-down plank:

  • Begin on your elbows and toes, or your knees if you are a beginner. Keep your stomach tight and hips still.
  • Push yourself up with one hand at a time until you are propped up in a plank position.
  • Lower yourself back down one arm at a time.
  • Perform the up-down plank for three sets of 10-15 reps.

4. High Knees

This simple exercise is a high-intensity cardiovascular workout that can be done in the smallest of bedrooms. Doing high knees will strengthen your legs, and engage your core while increasing blood flow.

Target Muscles: It will improve your coordination, strengthen the hip flexors and create an intense burn. High knees can take the place of a brisk walk or run on the treadmill if you are limited to working indoors.

To perform the high knees exercise:

  • Begin standing up with your legs hip-distance apart.
  • Lift your knees up one at a time, running in place.

If you have a stopwatch on your smartphone, aim for 30 seconds of high knees followed by 30 seconds of rest in between. Try to do the intervals for at least 10-15 minutes. You can do high knees as a warm-up before your workout or immediately after.

5. Jumping Jacks

Jumping jacks are a traditional exercise that you may have learned in elementary school. A simple jumping jack can be used as a warm-up to get your muscles ready for a workout. You can also incorporate it into interval training, HIIT-style workout, or a boot camp program. Jumping jacks require you use full-body movement to raise your heart rate. Those who are advanced can add squats at the end of the jump.

To perform the jumping jacks:

  • Stand up with hands at your sides and needs slightly bent.
  • Jump lifting your legs out to the sides and arms over your head.
  • Repeat, aiming for 10 minutes per day.

6. Wall Sit

The wall sit can get intense when done for long periods of time. Many people practice the wall sit immediately after their leg training routine. Sitting for long periods of time can build muscle endurance and burn more calories. Variations include sitting with one leg outstretched, holding dumbbells, weighted balls, or weight plates.

Target Muscles: This exercise builds stamina and strengthens the quadriceps muscles, calves, hips, and lower abs.

To perform wall sit:

  • Stand up straight with your back against a wall.
  • Slowly squat down keeping your legs bent at a right angle.
  • Hold the position for as long as you can using a stopwatch. Try to beat your time each day you perform the exercise.

7. Mountain Climbers

Mountain climbers can raise your heart rate while using every muscle group.

Target Muscles: the triceps, biceps, deltoids, obliques, quads, chest, hips, and hamstrings. This full-body exercise is also considered a cardiovascular workout using your body weight.

To do mountain climbers:

  • Begin in a plank position and pull your knees up one by one quickly to your chest.
  • Continue switching knees as if you are running while keeping your core stable.
  • Do three sets of 20 reps.

8. Bicycle Crunches

Bicycle crunches target the upper abs and obliques in one easy exercise.

Target Muscles: This type of abdominal training is known for its effectiveness in building stomach muscle. It is crucial that you focus on your breathing and form when performing a bicycle crunch.

To perform bicycle crunches:

  • Lie flat on your back with your hands behind your head.
  • Bring your knees up towards your chest, lifting your shoulder blades off the ground.
  • Lift the right leg straight out above the ground while turning the body to the left side.
  • Bring your right elbow to the left knee and then switch sides.
  • Do three sets of 20 reps.

9. Burpees

Burpees can be difficult and challenging. However, it is one of the most effective bodyweight exercises. They speed up your metabolism and turn you into a fat-burning machine even hours after your workout.

To perform a typical burpee:

  • Stand with your feet apart.
  • lower your body into a squat position and place your hands on the floor in front of you.
  • Jump back landing in a plank position.
  • Jump your feet back towards the back of your hands.
  • Raise your arms above your head and jump up into the air.
  • Land back down and repeat.

Simple Workout Equipment

Fitness mat

Most bedroom workout routines rely on body weight, and so dumbbells and barbells might not be ideal, especially if you are keen on quiet workouts on a budget. Be that as it may, you will need a workout mat to cushion your body when doing pushups, Pilates, and other routines in your room. The best fitness mat should provide traction and stability and adequate shock absorption.

Why you need a fitness mat

  • The cushioning will protect your knees, elbows, and joints during a workout
  • They help with balance and posture
  • They are good for floor grip and traction during your routines
  • They keep your carpets clean

Exercise Ball

These are also known as fit balls, Swiss balls, or physioballs. They are large and sturdy balls that add challenge and thrill to a regular apartment workout. Fitness balls are ideal for improving core stamina and stability.

You can similarly use a fit ball as a chair. They say that sitting for long is not good for your health, but sitting on a fit ball works out your core and straightens your posture. There is no better way to passively workout as you meet deadlines at your home office or as you watch television.

Benefits of exercise balls

  • They stabilize posture
  • They increase lower back mobility
  • They improve core strength
  • They enhance balance and stability.

Exercise In Bed Before Sleeping

When we think about working out we assume we have to go to the gym, but you can perform light but effective exercises at home — and even better, in your very own bed.

Bright Side has selected a few great exercises that when combined with a balanced diet prove to be incredibly effective.

1. Bent leg side raises

Stay on your knees keeping your back straight. Lift one leg as high as you can, keeping it at a 90° angle. Lower it back to the starting position and repeat 10 times. Then repeat with the other leg.

2. Plank with leg lift

Get into a push up position, then raise your right leg and hold for 1 second. Lower your right leg and raise your left leg.

3. Glute bridge

12 Light Fat-Burning Exercises You Can Do Right in Bed

Lay on your back and raise the buttocks. Stay in this position and slowly go to the tightest you can. To increase intensity, you may lift one leg and repeat with the other leg.

4. Lateral side-lying leg raises

Lay on your side with your hips exactly above each other, and raise the top leg up and slowly return it to the initial position. Repeat 10 times and then do the same exercise with another leg.

5. Russian twist

12 Light Fat-Burning Exercises You Can Do Right in Bed

Start seated with your knees bent, slightly lean back and lift the feet. Slowly twist the torso to one side, get back to the initial position, and then slowly twist to the other side.

6. Plank

12 Light Fat-Burning Exercises You Can Do Right in Bed

Plank is a very simple, but highly effective exercise. Bend your elbows making sure that they are directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can. Keep you back straight.

7. Push-up hold

12 Light Fat-Burning Exercises You Can Do Right in Bed

Get in a plank position, place your hands underneath your shoulders with elbows extended. Keep your abs engaged and back straight. Lower your chest to the floor and hold as long as you can. Get back to the initial position.

8. Bicycle crunches

Lie flat with your hands behind your head, then bring your knees in towards your chest. Straighten one leg while turning your upper body to the opposite side, bringing your elbow towards the opposite knee. Repeat with opposite leg and elbow.

9. Crisscross

12 Light Fat-Burning Exercises You Can Do Right in Bed

Lie on your back and lift your legs up while keeping them straight. Bring one ankle over the other and switch in a crisscross motion down to the diagonal.

10. Full body crunch

12 Light Fat-Burning Exercises You Can Do Right in Bed

Lie on your back. Lift your feet up off the ground and tuck your knees in toward your chest as you crunch your upper body up. Crunch both your lower and upper body together then let your upper body back down. Keep your feet off the ground until you finish repetitions.

11. Reverse crunches

12 Light Fat-Burning Exercises You Can Do Right in Bed

Reverse crunches are one of the most effective ab exercises. Lie on your back with your knees together and your legs bent to 90 degrees. Slowly crunch your knees lifting your hips off the floor. Pause at the top for a moment, then lower back down.

12. Superman

Lie on your stomach and extend both of your arms out in front of you. Stretch your arms as far out as you can while still keeping your elbows slightly straight. Lift your legs and arms off the ground, pause, and get back to the initial position. Repeat.

If you want to transform your body or just keep it toned, this set of exercises will certainly help. Just do them a few times a week or even every day and the results will amaze you. Remember, consistency is the key to success!

12 Light Fat-Burning Exercises You Can Do Right in Bed

Did we we forget to mention something? Or maybe you have your own favorite exercise that’s super effective? Share it with us in the comments.

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