Workout Routine for Night Shift to Stay in Shape

A good night shift workout routine will not only help you lose unwanted body fat but also to live a healthier life.

By: Robert Eilers | NightOwl.FIT Community | July 17th 2017

I recently returned from a trip to Chicago and made the mistake of overeating and falling off my workout routine. In Chicago, there is a Starbucks every few blocks, amazing Italian places, and more hybrid food places than I could eat at in my lifetime. I knew the moment I returned I would have to jump back into a workout routine right away to fight off the excess weight. But coming off a vacation could be an article in itself because those first few nights are some of the roughest you can experience. It almost feels like you are starting Night Shift for the first time all over again. But it is easier to jump back into a workout routine when you know your why.

Whether you decide to workout when you get up or right after your shift is a personal choice. In reality, the best time to have a workout routine is the time you are willing to do it.If you want to follow the science though you have to look at studies that have been conducted on those that work day shift. I was unable to find one related to ours.

A Kansas State University study demonstrated that body fat was burned more efficiently when exercising in the fasted condition in the morning than when doing the same exercise later.Your metabolism slows down while you’re sleeping. So when you wake up, to switch gears and get the body’s fat burning engine revved up for the day, doing just a few minutes of exercise is can help with jump starting your metabolism, intelligently getting all of your blood owing throughout your brain and your body, and setting the pace for a highly productive day.

That said I typically follow my own workout routine right after my shift at 5:00 am because that is the only time I am actually able. However, in order to take full advantage of the fasted state workout, I have a workout routine I like to follow as soon as I wake up.

Time: 10 Minutes

Perform Each exercise for 60 seconds at max effort.

  • PushupsV-Ups
  • V-Ups
  • Burpees and Planks
  • Planks

Repeat Once, try to beat your numbers.

What is it that actually drives your body to burn more fat?

Your body’s fat burning “machinery” is the muscle tissue that you have, OR the lack thereof. Without using your body’s muscular potential, it will always be a struggle for you to achieve any significant fat loss. The more lean muscle you have, the more fat your body burns. Understand, you may lose some weight, but without lean muscle being developed, the weight will inevitably come back, and it will come back with a vengeance. It is as simple as adding to your body’s fat burning machinery to keeping the pounds AND the fat off for good. This is why any good night shift workout routine will include the use of weights and not hours on the elliptical.

Beginner Workout Routine

Supersets: Complete each two exercises (combined with a “+”) back-to-back with no rest in between. After completing each of the two exercises, rest for the instructed amount of time, then repeat the superset.

*Warm up

  • 3 Sets Total:
    12 Air Squats + 12 Incline Push Ups
    Rest for 90 seconds then repeat
  • 3 Sets Total:
    12 Seated or Standing Shoulder Press + 20 Lunges (10 each leg)
    Rest for 90 seconds then repeat
  • 3 Sets Total:
    Plank for 30 to 45 seconds
    Rest for 60 seconds then repeat

20 – 30 min of Low-Intensity Steady-State conditioning work.

Go for a nice walk. Also swimming, stair climbing, cycling, and conventional cardio machines (rower, treadmill, elliptical, stationary bike, stair master) are acceptable choices.

Supersets: Complete each two exercises (combined with a “+”) back-to-back with no rest in between. After completing each of the two exercises, rest for the instructed amount of time, then repeat the superset.

*Warm up

  • 3 Sets Total:
    12 Airplane Squats + 12 Seated Rows (or Bent-Over Rows)
    Rest for 90 seconds then repeat
  • 3 Sets Total:
    12 Airplane Squats + 12 Lateral Pulldowns (or Bent-Over Rows)
    Rest for 90 seconds then repeat
  • 3 Sets Total:
    Plank for 30 to 45 seconds
    Rest for 60 seconds then repeat

 

20 – 30 min of Low-Intensity Steady-State conditioning work.

Go for a nice walk. Also swimming, stair climbing, cycling, and conventional cardio machines (rower, treadmill, elliptical, stationary bike, stair master) are acceptable choices.

 

Active Recovery- This is a day to do something active that you enjoy. Play a sport you like, go to the park with your friends and/or your kids, work in your garden, etc. Whatever it may be for you, just make sure to get out and be active.

 

 

*Warm up

Complete the following fat loss circuit by doing each of the 4 exercises back to back with little to no rest in between. Perform 12 to 15 reps of each:

  • 12 Air Squats
  • 12 Incline Push Ups
  • 12 Seated Rows (or Bent-Over Rows)
  • 12 Squat Presses
    Rest for 2 minutes
    Repeat the circuit 2 more rounds for a total of 3 rounds.
  • 15 to 20 minutes of low-intensity cardio of choice (walking, stair master, etc.)

 

Rest

Workout Routine Rest Day

Remember any good night shift workout routine is the one you are willing to do. So if hitting the treadmill or elliptical is what you are willing to do for a workout routine then do that. Being active is key.

Summary
Workout Routine for Night Shift to Stay In Shape
Article Name
Workout Routine for Night Shift to Stay In Shape
Description
A good night shift workout routine will not only help you lose unwanted body fat but also to live a healthier life but what is the key ingredient to fat loss? It is muscle and most of us spend more time on the elliptical than we do use our muscles which are essential to fat loss.
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NightOwl.FIT
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By | 2017-10-03T20:10:38+00:00 July 17th, 2017|Fitness Tips|0 Comments

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