A Quick 8 Minute Evening Workout Before Bed - If you want to lose weight, then you have to work hard for it even if it's a quick workout before bed. Working out is essential for losing weight, and it doesn't matter if you do it before bed or early morning.
While losing is weight is one major perk of exercising, it is not the only benefit you will have from working out. Fitness is a very important element in a human body, I just don't only makes you look better, it helps you stay healthy and active.
Keeping fit also influence charm and charisma into your personality and who doesn’t want it.
Living in this chaotic and hectic lifestyle, we understand how difficult it gets to take long hours out and workout. Therefore, for the same reasons, we decided to come to your rescue and help you with the need.
Although, it is great if you can take out 50-70 minutes each day for exercising but it is fine if you cannot. We have made an 8-minute, high-intensity workout plan for you to satisfy your workout needs.
The 8-minute workout plan will help the people who are busy with their schedule and do not have time to go to the gym. People say that working out before bed doesn't make you fall asleep at night, but this 8-minute workout before bed will give you sound sleep and also help you in losing weight.
Try the workout and decided for yourself if it is any benefit for you or not. It has worked out for many and the results are good too. Rather finding an alternate, take the workout and star with the high-intensity routine.
If you want the detail about this workout then keep reading?
A Quick 8 Minute Evening Workout Before Bed
There are several exercises you need to do in 8-10 minutes. All these exercises will work on different areas and parts of your body. The important thing to keep in mind is that the routine is of 8 minutes thus you cannot take rest in between the exercises for more than 30 seconds. The different kinds of exercises are:
#01 - Lunge
Lunges are a simple exercise which strengthens and builds your muscles. Stand straight with your feet hip-width apart and flat on the ground. Then take a step forward and flex your knees until the other knee touches the floor. After sometime bring your body back up and do the same with another leg. Do ten repeats of the same and the impact of the exercise will be more. Lunges are great as they do not put much pressure on the spine and that is why there is no strain on the body and the back.
Lunges can basically be classified into 2 different types, stationary lunges, and walking lunges. As the name suggests, the stationary lunges are the one performed staying in one place and the walking lunges are performed while walking.
Both the lunges have great impacts on the body. Lunges give great stability to the body. Lunges are a unilateral exercise and thus provide support for balance and coordination improvement in the body. Walking lunges helps in toning the muscles and it focuses on those muscles that are forgotten by other exercises. Lunges also improve core muscles and provide better hip flexibility to the body.
#02 - Leg Raises
Leg raising is a straightforward exercise which helps you in losing weight. You need to lie down on your back and put your hands under your hips. Then slowly raise your feet from the ground. Once you do this, then you need to start elevating one leg up while keeping the rest of the body still. Then hold the leg up for few second puts in down slowly and start doing it with the other leg. Keep doing this for a few times.
This exercise is a great way to lose the stored fat on your belly. The exercise targets the fat stored on the abdominal side of your belly. A great amount of strength is used in the exercise, which in turn helps you to build more strength. If you keep it regular, you will feel less fatigue in your daily life as well as while you perform physical tasks.
The exercise directly affects the abdominal area of the body and is a great way to work if you wish to get abs. The force on the spine also helps in reducing the spinal problems and helps in improving the posture of the body. It's also burning a good amount of calories as 10 repeats of the same can burn 25-30 calories, which is a great amount.
#03 - Plank Pose
Start this exercise with facing downwards on the ground then bring your elbows and rest your forearms and knees on the floor. Then slowly start pushing yourself up from the floor by raising your knees on your toes and elbows for the upper body. Stay still with your back straight for a few minutes and then do this exercise regularly for a few times and you will notice the change coming in your body.
The exercise is a high-intensity exercise and has great results. The gravity pull on the body makes the exercise effective and a little difficult to hold. The pose works on all the core muscles of the body. It targets chest, the lower part of the back and the abdominal muscle.
The pose challenges the balance of the body and the strength of different parts like arms and ankles. Plank helps increase strength in fragile parts of the body like wrist, arms, shoulder, and ankles. Plank is one of the best exercises if you have trouble with your spine. It gives a better posture to the body and spine. Practicing plank for over a minute daily can be a great way to improve your bodily strength, endurance, and stamina. The pose is also a part of yoga practice.
#04 - Reverse Plank
The reverse plank exercise starts with you sitting on the ground straight and then facing your heels in front of you. Then keep your hands under your shoulder and then slowing raise yourself up with the help of your heels and palm touching the ground. Your whole upper body and hip will rise, and you need to keep that still for a few seconds. Then bring it down slowly and repeat it five times. Read Our Spin Bike Review
As the name suggests, the reverse plank is a variation of the regular plan and has similar effects. The exercise put emphasize on all the parts as plank pose but it pays more attention to the lower side of the back. If you do the exercise, right then you will feel sensations happening in your abs.
If you suffer from backache problems in the lower part then this exercise can be your cure. Do it right and you will start feeling less and no pain within a few days. But if you feel pain in the neck and the back while you are exercising, it could mean that either you are not doing the exercise right or your body is not yet ready for this one. Start with the basic pose i.e. the plank first and then simultaneously move to higher levels.
#05 - Push Ups
Push-ups are the most common and most effective workout exercise for people who want to lose belly fat. You have to lie down facing towards the ground and then with the help of your heels and just the pressure on the palm you need to push yourself up and continuously keep doing it 20 times. It will help you in losing the belly fat quickly and will also strengthen your muscles.
The push-up exercise is a great way to target all the muscles in the body. The advantage this exercise gives over others is that it not just only improves endurance an strength but it does much more.
As you lower down your body depending on your arms, you feel the burning sensation. Well, this burning sensation comes out as all the major muscles in your body are being used at the same time. No one acknowledges the stretch it gives to the muscles for better functions and growth.
It is a great cardiovascular exercise as it includes working of various muscles that force the heart to work harder and fulfill the requirement of blood in each tissue. This hard work keeps the heart healthier and burns the extra calories faster.
#06 - Russian Twists
Russian twist is a very easy and effective workout exercise, which will help you in losing weight. You need to sit down on the floor and then help your legs and hands in front of you. Then you need to start doing torso to the right side with your arms being parallel to the floor. Hold each movement for a few seconds and then turn to a different side. Repeat this exercise for a few times as it will help you in losing your hands and belly fat.
The exercise has great effects on the stomach and the abdomen. It is a great way to tone your belly and bring up those abs you always wanted. It just not only does wonders for the burning of fat and forming abs, but it also involves all the abdominal muscles.
The exercise also helps in reducing the risk of cardiovascular disease and strokes.
#07 - Reclining Angle Pose
The reclining angle pose will start with you lying down on a pillow. The pillow should be supporting your middle and upper back with your head resting on a folded blanket. The press your whole feet together and make the knees fall apart on both the sides. Then you need to pull your shoulder gently inwards and relax your arm with your palms facing up. Hold this position for some second and then keep repeating it.
The exercise works best in relaxing the body. This relaxation of the body proves best in fighting against the symptoms and presence of stress in the human body and mind. It is also a great way to cure a mild level of depression and anxiety issues.
The exercise helps in stretching the stressed muscles like the inner part of the thighs, knees, and groins. It also helps with the problems in the menstrual cycle and helps the body to deal with the situation of menopause.
The position of the exercise helps in improving the blood flow in the body and that indeed promotes a healthy heart.
#08 - Barbell Glute Bridge
The bridge position exercise will start with you sitting on the floor and placing your barbell over your legs, for that you can watch some youtube video as well. Then roll the equipment and while lying on the floor start driving through your heels and keep extending your hips vertically to the ball. Extend as much as you can and then reverse the position. Then start again and repeat this exercise for 5-10 times.
This workout will help you to improvise your body posture. Continues and long hours in a sitting job can give you some serious problems with your spine an posture. This exercise can help you with both. The main strength that is utilized in the exercise is the core strength and this is why the core muscles receive a great impact from the exercise.
The main muscle used in the pose is the glute muscle, working on glute muscles will tone your butt and will give it a great shape. If someone suffers from knee pain, then the bridge can help them overcome their pain by kicking it out of the body.
So this was our 8-minute efficient workout plan. If you read it completely then you must now know how beneficial it is other then fat loss. Although all the exercises included in the workout are great to lose weight, they also help in various other ways and this is why this workout plan is a great one.
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