15-Min Workout Routine You Can Do Before Bedtime
Table of Contents
- Is It Good To Do A Workout Before Bed?
- Wait… There’s a Catch
- Your 15-Minute Bedtime Workout Plan
- Tips for Success
- Wrap Up Your Day the Right Way
How many times have you been warned against late-night workouts, claiming they’d wreck your sleep and leave you tossing and turning all night?
Funny thing is, science says otherwise.
In fact, if done right, a quick 15-minute workout before bedtime could be the secret to not just staying active but also improving your sleep quality.
This isn’t about high-intensity, heart-pounding exercise that wires your system.
It’s about thoughtfully designed moves that relax your mind, ease tension in your body, and set you up for deep, restorative rest.
Let’s transform your evenings with a bedtime workout routine that will help you unwind, boost your fitness, and sleep like never before.
Is It Good To Do A Workout Before Bed?
The idea that exercising at night ruins your sleep has been around for years, but it’s time to debunk that myth.
If done correctly, a pre-bedtime workout can actually work wonders for your sleep quality.
According to recent studies, including a review published in Sports Medicine, engaging in moderate, low-intensity evening workouts doesn’t disrupt sleep—it enhances it.
Gentle movement can reduce cortisol (a stress hormone), release relaxing endorphins, and lower body temperature post-exercise—all signals that it’s time for bed.
Let’s explore why the right kind of movement before bed might be the secret to sleeping better and feeling more refreshed.
Fall Asleep Faster
One of the most frustrating aspects of poor sleep is lying awake, unable to turn off your racing thoughts.
Moderate, low-intensity exercise before bed can help with this by lowering cortisol levels.
Cortisol, the stress hormone, is often to blame for keeping your mind alert and overactive at night.
Gentle movement such as stretching or light bodyweight exercises naturally reduces cortisol, allowing your mind to quiet and your body to relax.
The result? You fall asleep faster and with greater ease.
Enjoy Deeper, More Restorative Sleep
Not only can a pre-bedtime workout help you fall asleep faster, but it can also improve the quality of your sleep.
Post-exercise, your body releases endorphins—nature’s feel-good chemicals—that promote a sense of calm and relaxation.
Additionally, the slight drop in body temperature that occurs after light exercise signals to your brain that it’s time for rest.
This combination primes your body for deeper, more restorative sleep cycles, so you wake up feeling refreshed instead of groggy.
Release Built-Up Tension
Throughout the day, physical and emotional stress can cause your muscles to tighten, leaving you feeling tense and restless by bedtime.
Low-impact exercises such as yoga or gentle cardio help release that built-up tension, easing muscle stiffness and promoting flexibility.
Stretching in particular encourages blood flow to tired muscles, soothing aches and helping your body fully unwind.
This relaxation sets the stage for a peaceful transition from wakefulness to sleep.
Wait… There’s a Catch
While a bedtime workout can enhance your sleep, the type of exercise you choose is critical.
High-intensity workouts like HIIT, Tabata, sprint intervals, or competitive sports should be avoided close to bedtime.
These activities can spike adrenaline, elevate your heart rate, and stimulate your nervous system—all of which can make it much harder to fall asleep.
Save these high-energy workouts for earlier in the day when your body can better handle the adrenaline rush.
For your evening routine, stick to calming, low-impact activities.
Bodyweight exercises, slow rhythmic cardio, and swimming are all excellent options. Yoga is another exceptional activity, beneficial before bedtime. Check out Yoga-Go, a yoga app, to explore a variety of beginner-friendly yoga routines.
These movements provide the perfect mix of light activity and relaxation, helping you enjoy the benefits of exercise while preparing your mind and body for a good night’s sleep.
Ready to get started?
This quick 15-minute workout is designed to help you unwind, strengthen, and stretch in just the right way.
Your 15-Minute Bedtime Workout Plan
Follow these exercises in sequence for a full-body routine that combines strength, stability, and relaxation.
Each move includes a suggested time or number of repetitions to fit within the 15-minute window.
Table Top (1 Minute)
The Table Top exercise is a simple yet effective core-strengthening move that also promotes stability and relaxation, making it an ideal addition to your bedtime routine.
How to Do It:
- Sit on the floor with your knees bent and feet hip-width apart, flat on the ground. Place your hands 10–12 inches behind you, fingers pointing toward your body.
- Inhale and lift your hips upward, forming a straight line from your shoulders to your knees. This is your tabletop position.
- Stay in this pose for 3 to 5 breaths, then, on exhale, lower your hips, swinging them slightly back between your arms as you straighten your legs. Keep your arms straight and press firmly into your hands.
- Inhale and return to the tabletop position. Repeat this sequence three times.
Pro Tip: Move slowly and with control to maximize the stretch and strength-building benefits. Avoid letting your hips sag when lifting into the tabletop position.
Elevated Lunges (2 Minutes)
Elevated lunges are a low-impact exercise that strengthens your legs and improves balance, perfect for winding down while building stability.
How to Do It:
- Stand with your back to a bench or sturdy surface, about two feet away. Place the top of your left foot on the bench behind you. Alternatively, use a wall for support.
- With your right foot firmly on the ground, ensure your front knee is aligned over your ankle.
- Lower your body by bending your right knee until your thigh is parallel to the floor. Your left knee should hover just above the ground.
- Push through your right heel to return to the starting position.
- Complete 8–10 reps, then switch legs.
Pro tip: Keep your torso upright and engage your core for stability. If balancing is challenging, start with a lower bench or hold onto a nearby surface for support.
Bird-Dog (2 Minutes)
The bird-dog exercise enhances core strength, improves posture, and promotes a sense of calm through slow, controlled movements.
How to Do It:
- Start on all fours, extending your right arm and left leg simultaneously.
- Hold for 2–3 seconds, then return to the starting position.
- Alternate sides, completing 10 reps total.
Pro Tip: Focus on moving slowly and with control to maintain stability. Engage your core by drawing your belly button toward your spine and avoid letting your lower back arch.
Kneeling Cat-Cow Stretch (1 Minute)
The kneeling cat-cow stretch is a gentle flow that releases tension in your spine and helps you transition into a relaxed, restful state.
How to Do It:
- Begin sitting on your knees or all fours.
- Inhale as you arch your back, lifting your head and tailbone (Cow Pose).
- Exhale as you round your back, tucking your chin to your chest (Cat Pose).
- Repeat this movement for 5–6 deep breaths.
Pro Tip: Synchronize your breath with each movement for maximum relaxation. Move slowly and mindfully, focusing on releasing tension in each segment of your spine.
Glute Bridge (2 Minutes)
The glute bridge activates your lower body and relieves back tension, doubling as a stretch and strengthener for ultimate pre-sleep relaxation.
How to Do It:
- Lie on your back with your knees bent and feet flat on the floor.
- Push through your heels to lift your hips, forming a straight line from your shoulders to your knees.
- Lower back down slowly.
- Complete 10–15 reps.
Pro Tip: Press firmly through your heels to maximize glute engagement and prevent overusing your lower back. At the top of the movement, focus on squeezing your glutes and keeping your core engaged to maintain a straight line from your shoulders to your knees. Avoid pushing too high, as this can cause your back to arch and reduce the effectiveness of the exercise.
Child’s Pose (1 Minute)
Child’s Pose is a restorative stretch that gently relaxes the hips, back, and shoulders, providing a calming release before bedtime.
How to Do It:
- Kneel on the floor, with your knees slightly apart and feet together.
- Fold forward, extending your arms in front of you with palms flat on the floor.
- Rest your forehead on the mat and breathe deeply for 30–60 seconds.
Pro Tip: To deepen the stretch and enhance relaxation, focus on slow, steady breathing while extending your arms forward and sinking your hips toward your heels.
Legs Up the Wall (2 Minutes)
This restorative pose is a great way to wrap up a workout and ease into a more relaxed state, which is beneficial before bed.
How to Do It:
- Sit sideways next to a wall and swing your legs up while lying on your back.
- Rest your arms at your sides and relax for 2 minutes, focusing on your breath.
Pro Tip: For extra comfort and support, place a folded blanket or pillow under your hips to slightly elevate them, which can help further ease tension and improve circulation.
Tips for Success
Creating a bedtime workout routine requires more than just performing the exercises—it’s about integrating them into a calming, sleep-friendly ritual.
Here are some specific tips to make your routine more effective for better sleep.
Time It Strategically
Perform your workout 30–60 minutes before heading to bed.
This window gives your body time to normalize its heart rate and temperature post-exercise, ensuring you feel calm and relaxed rather than overly energized.
Avoid working out too close to bedtime, as the adrenaline boost from physical activity might keep you awake longer than planned.
If your schedule is tight, experiment with starting your workout earlier in the evening to find the sweet spot that best aligns with your body’s natural rhythm.
Dim the Lights
Lighting plays a crucial role in signaling your brain that it’s time to wind down.
Bright lights can suppress melatonin, the hormone responsible for sleep, so create a calming atmosphere by dimming the lights in your workout area.
Use warm-toned bulbs, fairy lights, or even candles to enhance the relaxing vibe.
Consider pairing dim lighting with calming scents like lavender or chamomile to amplify the soothing environment.
Keep the Room Cool
A cool workout space not only makes exercising more comfortable but also helps your body maintain the natural temperature drop it needs for optimal sleep.
Aim for a room temperature between 60–67°F (15–19°C) and ensure proper ventilation for fresh airflow.
If cooling the entire room isn’t possible, use a fan or place a damp, cool towel around your neck during stretches to regulate your body temperature.
Hydrate Moderately
Staying hydrated is important, but overhydrating close to bedtime can lead to multiple bathroom trips that disrupt your sleep.
Sip a small amount of water before and after your workout, just enough to feel refreshed without going overboard.
If you’re prone to dehydration, try drinking water earlier in the evening to prehydrate and limit fluid intake during your bedtime routine.
End with Stillness
The way you end your routine matters just as much as the exercises themselves.
Dedicate the last few minutes to complete stillness, whether seated or lying down, to help your body fully transition into relaxation mode.
Focus on your breathing, engage in a short mindfulness practice, or simply let your mind drift peacefully.
For an extra calming effect, play soft, ambient music or use a guided meditation app to accompany this final moment of stillness.
Wrap Up Your Day the Right Way
Transform your nights with this simple yet powerful 15-minute bedtime workout.
It’s not just about staying active—it’s about creating a ritual that calms your mind, relaxes your body, and sets the stage for deep, restorative sleep.
With just a small investment of time, you’ll wake up stronger, refreshed, and ready to own the day ahead.
Why wait?
Start tonight and discover how this easy routine can make a big difference in your sleep and overall well-being.
