Your best bet is to focus on workouts that will get your heart rate up as you work through a series of repetitions with minimal rest. HIIT and Tabatha workouts are ideal, as is something like skipping, sprints on your spin bike, or incorporating plyometric exercises like burpees of box jumps.
The link between sleep and exercise
Like in many walks of life, sometimes, less is more. We’re not meaning you can lie back on the sofa guilt-free while making your way through a second share bag of crisps and the new season of Black Mirror or another awkwardly-imagined sex scene in The Idol, but the relationship between good sleep and a good workout is watertight.
“Sleep is probably one of the biggest things. It is everything,” the NFL’s Efe Obada told GQ. “You can work out until your body’s mashed up and you think you need a whole year of rest – you have one good sleep, I’m telling you, it makes a huge difference.”
Forgoing a solid sleep can also have significant negative effects on your workout results, as you not only have less quality recovery time, but the chemical effect of sleep deprivation is widespread. “The lack of sleep can be a catabolic stressor, breaking down many of the hard-earned gains that you have created,” says fitness coach Martin Sharp.
Exercise can also help you to sleep better – as long as you do it at the right time. No two people are the same, but a rule of thumb is to taper off your workout intensity throughout the day, finishing with light stretches or yoga.
So, what is the best home workout?
Again, it depends on your body type, age, activity levels, goals, available space, equipment to hand and so on. A pretty safe bet, though, is the below workout from Dr Kianoush Missaghi, training specialist at Freeletics.
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