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What exercises can you do at home to lose weight at night?

2025-10-18 10:06:33 female

What exercises to do at home at night to lose weight: 10 days of hot topics and a structured guide

Recently, discussions on home-based weight loss and nighttime exercise have soared across the Internet. The following is data and practical suggestions compiled based on hot topics in the past 10 days to help you burn fat efficiently at home.

1. Top 5 popular weight loss exercises on the Internet (data in the past 10 days)

What exercises can you do at home to lose weight at night?

Rankingexercise typeSearch volume increaseApplicable scenarios
1HIIT training+215%Small space/no equipment
2Yoga stretching+178%relax before bed
3jump rope+162%Living room/balcony
4aerobics+145%Follow training video
5core training+132%mat exercise

2. Golden timetable for evening exercise

time periodRecommended sportsCalories burned (reference value)
19:00-20:30high intensity interval training400-600 kcal/hour
20:30-21:30Medium to low intensity shaping200-300 kcal/hour
21:30-22:30soothing yoga150-200 kcal/hour

3. Recommended popular training videos

According to Douyin/Bilibili/YouTube statistics, the following courses have seen a significant increase in playback volume recently:

platformCourse namedurationFeatures
Station B"Pamela" night fat burning collection30 minutesNo jump version
Tik Tok"Liu Genghong" stretching exercises before going to bed20 minutesimprove posture
Keep"Sleep Yoga" sleep aid series45 minutesdeep relaxation

4. Scientific exercise suggestions

1.Diet coordination:Supplement protein (such as eggs/milk) after exercise and avoid high-sugar foods

2.Environment preparation:It is recommended to prepare yoga mats, exercise bracelets and a space of more than 1.5㎡

3.Effect monitoring:Recent data from popular fitness apps show that exercising at night for 2 weeks can lead to an average weight loss of 1.5-3kg.

5. Things to note

Risk typePrecautions
knee injuryChoose cushioning/wear sneakers
Affect sleepThe end time is no later than 23:00
Effect stagnatesChange 2 training modes every week

According to a recent social media survey, 83% of users said that it is easier to persist in exercising at night. It is recommended to start with 20 minutes a day and use it with popular music playlists (the topic "Sports BGM" has been played more than 200 million times recently) to make the weight loss process easier and more lasting.

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