Sweat Before You Snooze

5 Best Quick Evening Before-Bed Workouts

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What’s your favorite quick workout before bed? For those of you with their minds in the gutter, we’re talkin’ about the fast, simple exercises you can do before bed to help you sleep better, burn more calories during rest, and let you skip those sleepy early morning workouts. We already know that people sleep more soundly if they’ve worked out that day, but there are a number of studies that show that doing a quick workout before going to bed is incredible for relaxing your muscles and getting you nice and tuckered out. So the answer to the question “Is it bad to workout close to bedtime?” can definitely be “No”. Just do it right.

So, if you’re ready to hit the gym before you hit the hay, we’ve got 5 different mini workouts you can try every single night before bed so you can destress, unwind, and reset.

Sweet TRX Dreams

Counting Sheep? Please—let’s count reps with the super versatile, full-body workout magic that is TRX. And because TRX equipment just involves a simple series of straps you can hang on your bedroom door, this powerful workout is a pack-rat’s dream. And don’t let the simple setup fool you—TRX can help you sculpt and stretch your arms, legs, and core with a full range of motion.

If you need some guidance on how to get a quick workout before bed, just pick up some inexpensive TRX equipment, and check out our TRX Class for Small Spaces. At a short but sweet 40 minutes, it’s perfect for last-minute sculpting and a cardio blast before bed!

Unwind with Vinyasa

What usually keeps you awake? Usually tension in your muscles and ligaments. Give yourself a chance to relax and unwind with Vinyasa, a classic series of yoga moves that hits almost every part of your body in a nice, smooth sequence. And, it teaches you to control your breathing, which is not bad if you need some techniques on how to let go of the stresses of the day!

Want to awaken your inner eye with a great before-bed workout? Watch this soothing, easy-to-follow Vinyasa Flow Yoga Class that’ll walk you through the whole sequence!

Reflect Then Rest

Meditation is one of the best things you can do to help you sleep. Meditation is crucial in teaching us mindfulness, so you’re focused on the present rather than lying in bed stressing out about the day! Try to find a way to incorporate meditation into your evening exercise before you sleep—like with this Meditation & Flow Yoga Class.

Let’s Roll on Out

It’s the simplest tools that work the best—take, for example, the trusty foam roller. These soft, simple cylinders can be used every-which way to help you stretch out the most tired limbs and work out those hard-to-reach sore spots. It’s also a form of myofascial release, which is just a fancy way of saying it stretches out your tissues really well and improves blood circulation!

Want the ultimate foam roller mini workout before bed? Get as loosey-goosey as possible before you say goodnight with this helpful Pre-or-Post Workout Lower Body Foam Rolling Session.

Pilates Mat to Nap

Pilates is the next hottest fat-burning workout in the fitness world, but it’s versatile enough to offer a number of soothing, stretching workouts designed to work your back through flexion, extension, rotation, lateral flexion, and releasing tension—all the essential “-ions”!

This Tension-Free Mat Pilates Class is the perfect workout before bed because it’ll get you from the Pilates mat to a nice long nap in no time.


And we admit—working out before you go to sleep isn’t for everyone; exercise increases your cortisol levels, your body temperature, and your heart rate—all conditions that keep you awake at night. But, if you limit your workouts to low-impact training and make sure to cool down at the end, then you’ve got the recipe for something so much more awesome than Sleepytime Tea!

But that’s just for those take-it-easy nights. For the days where you want to go all out, check out the rest of our massive library of the hottest online workouts with our 7-Day Free Trial. With hundreds of different classes you can stream anywhere, on any device, Studio SWEAT onDemand can get you shredded, day or night.

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