Getting a mini before bed workout is the perfect way to start your evening, especially for guys.
If you have trouble falling asleep or suffer from insomnia, exercise before bed might be just the thing you need.
An ab workout before bed, arm workout, or squats before bed might be exactly the exercises you need to help you fall fast asleep.
Exercise Before Bed Benefits
Luckily, getting a workout in before bed has many benefits.
1. Relieves stress and tension
2. Helps you fall sleep
3. Improves mood
4. Helps you sleep more deeply
5. Improves sleep quality
6. Increases blood flow
You only need 8 minutes to produce a high-quality workout. You would think doing a quick, mini before bed workout would get you wired and keep you up, but one study claims the opposite. It showed that exercising before bed didn’t make sleep worse, but improved the duration and quality of your shuteye.
Study participants who did a workout within four hours of bed spent an average of 21.2% of the night in a deep sleep. Those who didn’t workout only spent an average of 19.9% of the night in a deep sleep. This gives your body a better opportunity to achieve R.E.M. (Rapid Eye Movement) sleep to get you adequate rest and recovery.
R.E.M. sleep is the time when your brain and body become energized and dreaming occurs. R.E.M. is thought to be involved in the process of repairing, storing memories, learning, and balancing your mood.
Are you tired of taking pills to help you sleep?
If this is you, you might be in luck. An additional study found that participation in exercise training had a moderate effect on sleep quality and reduced the need for sleep enhancing medication in middle aged adults with insomnia. Any time you can naturally improve the quality of your health and sleep, the better.
So, without further ado, here is:
7 Mini Before Bed Workouts for Guys
Fit Test
- Safely do as many reps as you can within the time period. Record your results.
| Round 1 | Warmup – Run in Place | Goal | How Many Did You Get? |
| Wall Sit | 30 sec | ||
| Kneeling Push Up | 30 sec | ||
| Body Weight Squat | 30 sec | ||
| Ab Crunch | 30 sec |
Workout Day #1 – Bodyweight
| Round 1 – Twice Through | Warmup – Run in Place |
| Jumping Jacks | 30 sec |
| Kneeling Push Up | 30 sec |
| Bird Dog Left leg, Right Arm | 30 sec |
| Elbow Plank | 30 sec |
| Round 2 – Twice Through | Drink Break |
| Squat and Punch | 30 sec |
| Bird Dog Right leg, Left Arm | 30 sec |
| Bicycle Crunch | 30 sec |
| Jumping Jacks | 30 sec |
Workout Day #2 – Ab Workout Before Bed
| Round 1 – Twice Through | Warmup – Jumping Jacks |
| Ab Crunch | 30 sec |
| Left Side Plank | 30 sec |
| Right Side Plank | 30 sec |
| Glute Bridge | 30 sec |
| Round 2 – Twice Through | Drink Break |
| Alternating Plank Punches | 30 sec |
| Right Leg Glute Bridge | 30 sec |
| Left Leg Glute Bridge | 30 sec |
| Plank Hip Twist | 30 sec |
Workout Day #3 – Bodyweight
| Round 1 – Twice Through | Warmup – Run in Place |
| Jumping Jacks | 30 sec |
| Downward Dog Shoulder Press | 30 sec |
| Superman | 30 sec |
| Prisoner Squat | 30 sec |
| Round 2 – Twice Through | Drink Break |
| Wall Sit | 30 sec |
| Right Leg Glute Bridge | 30 sec |
| Left Leg Glute Bridge | 30 sec |
| Bench or Chair Dip | 30 sec |
Workout Day #4 – Endurance
| Round 1 – Twice Through | |
| Jumping Jacks | 60 sec |
| Plank | 60 sec |
| Wall Sit | 60 sec |
| Kneeling Pushups | 60 sec |
Workout Day #5 – Dumbbells
| Round 1 – Twice Through | Warmup – Jumping Jacks |
| Dumbbell Squat | 30 sec |
| Dumbbell Left Arm Bent Over Row | 30 sec |
| Dumbbell Right Arm Bent Over Row | 30 sec |
| Inchworm Walk | 30 sec |
| Round 2 – Twice Through | Drink Break |
| Dumbbell Straight Leg Deadlift | 30 sec |
| Dumbbell Standing Shoulder Press | 30 sec |
| Weighted Feet Up Crunch | 30 sec |
| Jumping Jack | 30 sec |
Workout Day #6 – Abs
| Round 1 – Twice Through | Warmup – Jumping Jacks |
| Ab Crunch | 30 sec |
| Side to Side Heel Taps | 30 sec |
| Straight Leg Kickback | 30 sec |
| Alternating Single Leg Plank | 30 sec |
| Round 2 – Twice Through | Drink Break |
| Left Oblique Crunch | 30 sec |
| Right Oblique Crunch | 30 sec |
| Left Side Lying Clam | 30 sec |
| Right Side Lying Clam | 30 sec |
Workout Day #7 – Dumbbells
| Round 1 – Twice Through | Warmup – Jumping Jacks |
| Dumbbell Sumo Squat | 30 sec |
| Piked Push Up | 30 sec |
| Dumbbell Hammer Bicep Curl | 30 sec |
| Dumbbell Standing Back Fly | 30 sec |
| Round 2 – Twice Through | Drink Break |
| Body Weight Left Leg Reverse Lunge | 30 sec |
| Body Weight Right Leg Reverse Lunge | 30 sec |
| Dumbbell Overhead Tricep Extension | 30 sec |
| Dumbbell Squat and Curl | 30 sec |
Challenge:
| Round 1 | Warmup – Run in Place | Goal | How Many Did You Get? |
| Wall Sit | 30 sec | ||
| Kneeling Push Up | 30 sec | ||
| Body Weight Squat | 30 sec | ||
| Ab Crunch | 30 sec |
Download the FREE PRINTABLE PDF version of this workout here:
Missing any of the equipment you need for the workouts above?
Check out my article ->> Top 20 of the BEST Pieces of Functional Fitness Equipment to find the best functional fitness equipment options to complete your workout.
Summary: 7 Mini Before Bed Workouts (for Guys)
Mini workouts before bed and sleep, if done consistently, can prove to be a match made in heaven. I hope you pushed through and made it through this week of mini evening workouts before bed. Exercise is great for sleep and for the body, no matter what time of day it is done, and even if you’re only opportunity to get it in is right before bed.
Did you improve on your goals? Did your sleep improve by the end of the week? I hope the answers to these questions are yes. Don’t fret if you don’t see immediate results. It typically takes about 16 weeks to see the full extent of your workouts.
I hope this program can be used as a springboard to help you continue to set goals and progress in your exercise and fitness journey.
What level of exerciser are you, beginner, intermediate, or advanced? What time of day do you like get your workout in? Let me know below!!
