Today I am going to give you a 30-day bedtime workout challenge. These workouts have been proven to boost your metabolism and help you have a restful sleep. If we could just keep up a fast metabolism all day and night, we’d have hit the fitness lottery, right? Yesterday I did a post about bedtime workouts and If they are bad. I recommend you read that one before this one here Is the link so you can check It out Here
After all, there’s nothing like a good a.m. sweat session to set the tone for your day—your post-workout high leaves you ready to take on the work day and revs up your metabolism. That’s because when we exercise, we subsequently build muscle that aids In speeding up our basal metabolic rate (BMR), or how much energy we expend while at rest. The faster our BMR, the more energy we burn.
And while you can reap benefits from your workout long after you’ve stopped sweating—something called ‘afterburn‘…The benefits don’t have to stop there, Sleep Is the time where our bodies undergo repair and detoxification. A protein hormone called HGH (human growth hormone) Is released In our bodies as we sleep, which promotes growth and maintenance of muscles and bones. During sleep, muscles and tissues grow back stronger and our Immune systems strengthen, helping us thrive from day to day.
So how do you make sure that you carry the benefits of your hard work through the night, without sacrificing zzz’s? With this no-gym, no-equipment-needed, no-sweat-Involved sequence: start with this five-minute workout then target specific muscle groups to help you rewind and relax with a sequence from together, these moves will keep your metabolism firing long after lights out.
No Sweat Workout
This workout Is exactly what It says no sweat. Now everybody sweats differently. For me depends on the workout some I sweat less some I sweat more. When I did this workout I didn’t sweat so you have been warned just In case If you do sweat no matter what you do.
The Workout: This Is a 5-minute workout that you repeat twice. If you are a beginner than It might take you more like 10 minutes to complete the circuit and If you do x2 (which I recommend) then you are looking at 20 minutes.
.20 seconds of elbow plank
.20 seconds of right side plank
.20 seconds of left side plank
.20 alternating lunges
.20 jump squats or 20-second wall sit
Bedtime Toning Program
This Is a quick program that you can do right before bed and with this one you will feel the burn and you might sweat a little. You can do this an hour before bed and while you sleep you will still feel the burn when you wake up. Most of the muscle gain and toning happens while we are asleep.
25 stationary lunges on the right leg
25 stationary lunges on the left leg
25 lying glute lifts (Lie on the floor on your back, lift and squeeze your butt)
15 side leg lifts with right leg
15 side leg lifts with left leg
30-second right side plank
30 second left side plank
These workouts can be done 20-1 hour before bed. You will sweat but then again everyone sweats differently. Also If you’re the person that gets the feel-good endorphins after working out then working out right before bed Isn’t good for you. For me, I am the person that gets tired after working out so for me I can work out right before bed and be able to sleep but then again If you read yesterday’s post I mentioned how I am a night owl so working out late works out better for me than working out during the day.
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