Are you mindful about your fitness at night? Dedication doesn’t take breaks. Read on to get the only night time workout you’ll ever need.
If you’re a late riser, your athletic performance doesn’t peak until 11 hours after waking up.
This means that you’re much more likely to have an intense workout at night rather than in the morning.
But the benefits of a night time workout don’t end there. Your joints are also 20% more flexible at night, which greatly reduces your risk of injury.
Keep reading to learn about a night time workout routine that will help you take advantage of these benefits!
Before the Night Time Workout
One of the most important things to consider prior to your night time workout is food.
Depending on what time you start your workout, you might want to eat part of your dinner first. You need to make sure you’re getting enough calories so you have plenty of energy once it comes time to workout. If you’re not ready for dinner just yet, eat a high protein snack with some fruit about 1-2 hours before your workout.
An hour or so after finishing your snack, you want to get some stretching in as well. Since this is a full body workout, spend about 5-10 minutes warming up all of your major muscle groups. If you need some ideas on some ways to stretch out/warm up, here are over 50 stretching exercises to help improve your flexibility.
Finally, get plenty of water before jumping into your workout. You don’t want to guzzle all of it right before, but you should hydrate throughout the day. The average woman needs 11.5 cups while the average man needs 15.5 cups.
The Night Time Workout Routine
Before beginning your workout, make some space on the floor so nothing gets in your way. You won’t need any equipment for this workout, as it involves only bodyweight exercises, but you may want to do a light warmup. Check out the image below for an example of a 2-minute warmup.
When you’re ready to start, do the following workout sequence:
- 25 pushups
- 25 squats
- 25 seconds of planks on each side
- 25 seconds of elbow planks
- 25 lunges
- 25 jump squats
When you finish doing one exercise, move straight into the next one with minimal rest. If it’s your first time, repeat the sequence twice. As your body becomes accustomed to the movements, you may need to do more reps of the sequence.
All in all, it should take you approximately 10-15 minutes to complete the sequence 3 times. If you need to repeat the sequence another 2-3 more times, you can expect another 20 minutes or so.
After the Workout
Take it slowly if you feel any joint pain following your workout. Fish oil fights against joint inflammation and stiffness, according to research. Wise Owl Remedies also recommends gelatin, as it’s proven to help those with osteoporosis.
Consider post-workout nutrition too. If you don’t provide your body with enough nutrients to repair damaged muscle, it won’t recover properly.
You want to eat 30 minutes to an hour following your training. If you choose to eat part of your dinner before the workout, eat the larger half once you finish.
A night time workout routine allows you to increase your intensity and enjoy longer workouts. Plus, if you visit the gym, you can skip the large crowds you typically find during the morning.
Getting in a good workout at night should also improve your quality of sleep. However, don’t sacrifice valuable sleep just to squeeze in a workout at night. Getting enough sleep is critical to your health, mood, and performance.
If you’re looking to get real results without expensive equipment, join my free 14-day fitness jumpstart today!
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