How to Burn Calories in Bed?

How to Burn Calories in Bed: 25 Proven Ways to Lose Weight Without Getting Up

If you’ve ever wondered how to burn calories in bed, you’re not alone. In fact, searches for ways to lose weight without strenuous exercise have skyrocketed. Whether you’re dealing with joint pain, recovering from illness, working from home, or simply love the idea of effortless calorie-burning, there are real methods that increase energy expenditure—right from your mattress.

This comprehensive guide covers the science behind burning calories while lying down, bed-friendly exercises, breathing techniques, sleep optimization, and simple habits that boost calorie burn 24/7. By the end, you’ll know exactly how to transform your bed into a quiet calorie-burning machine.

Why Your Body Burns Calories Even in Bed

Your body is constantly using energy. Even when you’re asleep or lying down, you burn calories through:

• Basal Metabolic Rate (BMR): Energy used to keep your heart, lungs, brain, and organs functioning.

• Thermogenesis: Heat production and calorie burn from digesting food.

• Muscle maintenance: The more muscle you have, the more calories you burn while resting.

• Micro-movements: Tossing, turning, stretching—all count as calorie burners.

On average, the body burns 45–80 calories per hour while lying down. With the right hacks and techniques, you can elevate this number significantly.

25 Simple and Effective Ways to Burn Calories in Bed

Below are the most effective, scientifically backed techniques to burn calories without ever getting up.

1. Try Slow Bed Exercises (Low-Impact Movements)

If you want to learn how to burn calories in bed without intense workouts, start with low-impact stretches and movements. These small exercises activate your muscles, boost blood flow, and increase calorie burn.

Try:

• Leg lifts (10–20 reps each side)

• Glute squeezes (30–50 pulses)

• Pelvic tilts (15 reps)

• Knee-to-chest stretches

• Inner thigh squeezes using a pillow

These movements gently fire your core, legs, and glutes. Even 5–10 minutes daily adds up over time.

2. Do Bed Pilates for Toning and Fat Burning

Pilates is one of the best ways to burn calories while lying down. Many Pilates moves are actually done on a mat—so your bed works perfectly.

Try:

• The Hundred (modified)

• Toe taps

• Heel slides

• Dead bugs

• Single-leg circles

These exercises tighten your core, strengthen your hips, and improve posture—all while increasing energy expenditure.

3. Activate Your Core With Bed Crunch Variations

The soft mattress makes abdominal movements gentler on your spine.

Try:

• Slow crunches

• Toe reach crunches

• Pillow-supported sit-ups

• Side oblique crunches

The more muscle fiber you activate, the higher your calorie burn—even at rest.

4. Do Isometric Holds (Amazing for Passive Calorie Burn)

Isometrics involve holding a position without moving, which increases muscle tension and calorie use.

Bed-friendly options:

• Plank on your elbows (modified on knees)

• Glute bridge hold

• Abdominal bracing

• Wall pushes (if bed is near a wall)

• Leg raise hold

Isometrics can burn more calories than many slow, small movements.

5. Practice Deep Belly Breathing (Yes, It Burns Calories)

Breathing deeply from your diaphragm activates the core and increases oxygen flow, which enhances metabolism.

Try this:

1. Inhale deeply for 4 seconds.

2. Hold for 2 seconds.

3. Exhale for 6 seconds.

4. Repeat 10–15 times.

This simple “bed breathing workout” strengthens your abs and calms your nervous system—leading to better sleep and better calorie burn.

6. Try Bed Yoga for Mobility and Relaxation

Bed yoga increases calorie burn through stretching and muscle activation.

Top poses you can do lying down:

• Happy baby

• Reclined twist

• Bridge pose

• Supine butterfly

• Knee-to-chest pose

These movements increase blood flow, mobility, and reduce cortisol—a fat-storing hormone.

7. Engage in PNF Stretching

Proprioceptive Neuromuscular Facilitation involves tightening and relaxing muscles during stretches.

Example:

• Press your leg against your hand for 5 seconds

• Relax and stretch further for 10 seconds

This method builds strength and burns calories, even in bed.

8. Try Slow Bed Cycling (Air Cycling)

Lying on your back, lift your legs and mimic cycling.
Do this for 30–60 seconds at a time.

It raises your heart rate, activates your abs, and burns calories.

9. Tense and Release Your Muscles (PMR Technique)

Progressive muscle relaxation burns calories because you’re contracting multiple muscle groups.

Try:

1. Tighten your feet for 5 seconds → Release

2. Tighten your thighs → Release

3. Tighten your abs → Release

4. Tighten your shoulders → Release

You work nearly every muscle while staying relaxed in bed.

10. Improve Your Sleep Quality (It MASSIVELY Impacts Calorie Burn)

When you sleep better, your metabolism improves. Poor sleep increases ghrelin (hunger hormone) and slows fat burning.

Ways to improve sleep:

• Keep the room cool

• Avoid heavy meals before bed

• Use blackout curtains

• Reduce blue light 1 hour before sleep

Better sleep = better calorie burn.

11. Sleep in a Cooler Room to Increase Thermogenesis

A cool room forces your body to work harder to stay warm.

A room between 60–67°F (15–19°C) can increase calorie burn by 100–150 calories overnight due to thermogenesis.

This is one of the easiest ways to burn calories in bed without even trying.

12. Use Weighted Blankets

Weighted blankets add resistance—forcing your muscles to work slightly harder.

They also:

• Reduce anxiety

• Improve deep sleep

• Increase calorie burn from micro-movements

Even mild resistance boosts energy use.

13. Drink Green Tea or Herbal Metabolism Boosters Before Bed

Certain drinks gently increase calorie burn without stimulants.

Try:

• Chamomile tea

• Lemon water (warm)

• Ginger tea

• Hibiscus tea

• Peppermint tea

Avoid caffeine after mid-afternoon.

14. Improve Your Gut Health Before Sleep

A healthier gut improves digestion and calorie processing.

Consume:

• Probiotics

• Prebiotics

• Fiber-rich snacks

• Greek yogurt

• Kefir

Your body will burn more calories even while sleeping.

15. Build More Lean Muscle (Burns Calories in Bed for Life)

Muscle burns 3x more calories than fat—even during sleep.

Create a simple daily routine:

• 2–3 minutes of glute bridges

• Light resistance band work before getting into bed

• Short core activation sessions

The more toned you become, the more calories you burn lying still.

16. Hydrate Before Bed (Not Too Much!)

Dehydration slows metabolic function.

Drink a small glass of water or herbal tea before bed.
Just don’t overdo it to avoid waking up often.

17. Practice “Brown Fat Activation” Techniques

Brown fat burns calories to generate heat.

Ways to activate it:

• Cooler temperatures

• Regular exposure to cold air

• Light shivering response

• Cool showers before bed

Brown fat helps you burn calories while sleeping.

18. Do Slow Bed-Based Cardio Movements

Yes—there are “cardio” moves you can do in bed.

Try:

• Lying down cross jacks

• Alternating crunch + leg extension

• Pillow knee pull-ins

• Lying side kicks

These slightly elevate your heart rate and burn additional calories.

19. Add Resistance Bands to Your Bed Routine

Light resistance bands allow for strength training lying down.

Try:

• Band hamstring curls

• Band chest pulls

• Band ab presses

• Band leg extensions

Strength training boosts resting calorie burn significantly.

20. Use a Bed Wedge to Perform Incline Movements

Incline movements burn more calories.

A wedge pillow helps you:

• Perform easier crunches

• Elevate legs for exercises

• Improve circulation

Great for calorie burn, especially for beginners.

21. Do Bed Stretching Before Sleep

Stretching burns calories too—even gentle stretching.

Try a 5-minute nightly routine:

• Hip flexor stretch

• Hamstring stretch

• Chest opener

• Side body stretch

This also improves sleep quality—doubling calorie burn overnight.

22. Use Aromatherapy to Stimulate Metabolism

Certain scents may support calorie burn and appetite control.

Try:

• Peppermint

• Grapefruit

• Lemon

• Cinnamon

• Lavender (for better sleep)

These scents help your metabolism function optimally.

23. Try Gentle Bed Massage or Self-Massage

Massage increases circulation and may boost lymphatic flow.

Benefits include:

• More calorie burn during sleep

• Reduced inflammation

• Reduced water retention

You can use your hands or a handheld massager.

24. Laughing in Bed Burns Calories

Yes—laughing burns 10–20% more calories than resting still.

Watch something funny before sleep to burn more calories while relaxing.

**25. Practice “Bed Fidgeting”

Micro-movements add up.

Examples:

• Foot twitches

• Light stretching

• Small leg movements

• Rolling side to side

• Fidgeting fingers

If you move your body a little more, you automatically burn more.

How Many Calories Can You Burn in Bed with These Methods?

Depending on your habits, you can burn anywhere from:

• 400–700 calories per night sleeping

• 50–150 calories doing light bed exercises

• 100–200 extra calories from cool temperatures

• 20–100 calories from isometric holds

• 30–80 calories from deep breathing

Combined, you can burn an additional 200–500 calories daily—without leaving your bed.

Best Time of Day to Burn Calories in Bed

If your goal is weight loss, the best times are:

1. Before bed

Light bed exercises trigger fat burning overnight.

2. Upon waking

Your metabolism is slow in the morning—movement helps switch it on.

3. During rest periods

Any time you rest, you can incorporate mini bed workouts.

Can You Actually Lose Weight by Burning Calories in Bed?

Yes—as long as you combine these techniques with decent nutrition.
These methods help you:

• Burn extra calories safely

• Improve metabolic health

• Reduce stress

• Sleep better (which directly reduces fat storage)

• Increase muscle tone with minimal effort

Many people underestimate how powerful passive calorie burn can be.

Final Thoughts: How to Burn Calories in Bed and See Real Results

Learning how to burn calories in bed is easier than most people think.
You don’t need a gym membership, heavy equipment, or intense workouts. Instead, you can increase calorie burn through:

• Light bed exercises

• Bed yoga and Pilates

• Deep breathing

• Cooler room temperature

• Muscle activation

• Better sleep hygiene

• Nighttime metabolism boosters

By adding even 5–10 minutes of bed-friendly activity nightly, you can create a sustainable routine that supports long-term weight loss and better overall health