I Tried the ‘Vampire Workout’ for 30 Days – Here’s How It Transformed My Fitness

You must constantly switch up your training routine to challenge your body and ensure consistent progress. I have been preaching this philosophy as a seasoned personal trainer with over six years of experience. However, upon closer examination of my own workouts, I realized I wasn’t pushing my boundaries enough.

With my gains slowly stagnating, I decided I needed to do something drastic to push my limits and shock my body into growing. Enter vampire workouts — a fitness routine that involves training late at night, typically between 10 p.m. and 4 a.m. 

Initially, I was drawn to the vampire workout out of sheer curiosity. However, I have been around long enough to know that the most intriguing things in this space usually turn out to be fads. 

But I was after something bigger. I wanted to find out if the timing of your workouts really matters and if they can unlock new gains. 

With these questions in my head, I took up nocturnal training as a 30-day challenge and tracked my workouts, sleep, nutrition, and mood. Spoiler alert: The results crushed all my expectations. In this article, I share everything you need to know about vampire workouts, including how this training approach could transform your fitness routine. So, sit tight and read on.

Science of Night Workouts — Nocturnal Training

Many people believe late night-early morning workouts are good for people trying to dodge the crowd. However, it is much more than that. Training during these odd hours can tap into your body’s natural rhythms. 

You’ve probably noticed that you feel energized at certain times during the day and sluggish at others. That’s mainly because of the circadian rhythm — a 24-hour cycle that dictates your body’s processes, from hormone production to metabolism. 

Circadian rhythm also plays a pivotal role in how your body responds to exercise. 

Role of Cortisol and Melatonin

Your body’s cortisol (stress hormone) levels typically peak in the morning to prepare you for the day. However, its level naturally declines as the evening approaches. On the flip side, melatonin (sleep hormone) levels rise, which helps your body wind down and relax. 

Research shows that nighttime exercise might boost melatonin production, promoting better sleep quality. This can improve muscle recovery and magnify results. (1)

Furthermore, exercising after a long day of work is an excellent way to let off steam, relax, and dampen the stress response. 

Metabolism and Muscle Growth

A study published in the Journal of Sports Medicine and Physical Fitness states that the body might burn more fat during evening workouts due to hormonal fluctuations and spontaneous dietary habit modification (2). However, more research is needed to quantify the results. 

Muscle protein synthesis is usually at its peak during sleep. Hence, training close to sleep and consuming a high-quality source of protein can prime your muscles to recover and grow bigger and stronger. (3)

Sleep Quality

Your muscles grow bigger and stronger while you’re asleep. Some people avoid training at night as they believe it might disrupt their sleep. While it is a valid concern, studies have shown that moderate-intensity nighttime exercise doesn’t negatively impact sleep quality or duration for most people. (4)

Designing a Personalized Vampire Workout Routine

My main objective while designing the vampire workout routine was to harness the unique advantages that nighttime offers. Since I am a proponent of a balanced training regime that boosts overall health and well-being, I designed a program around it. Here are all the details:

Quiet Strength Training (Apartment-Friendly)

These workout ideas are great for people who want to train in their apartments without disturbing the neighbors:

• Bodyweight Circuits: Push-ups, squats, lunges, planks, pull-ups, burpees.
• Resistance Bands: A versatile tool for added challenge without the clanking of metal weights.
• Dumbbell Variations: If you have them, lighter dumbbells (10-20 pounds) can be used for rows, shoulder presses, and bicep curls. However, ensure you are not throwing the weights to the floor after completing a set.

Cardio in the Open (Outdoor Options)

If you are someone who wants to experience the outdoors in its full glory, these workouts are for you:

• Brisk Walking or Jogging: The cooler air makes it easier to sustain the effort. Try intervals — walk for five minutes, jog for two, repeat.
• Cycling: Explore your neighborhood streets under the moonlight. The quiet roads are a cyclist’s dream.
• Stair Climbing: Find a well-lit outdoor staircase and conquer it. It’s a fantastic workout for your legs and heart. 

Flexibility (Mobility and Stretching)

I’ll let you choose the venue for this routine:

• Yoga Flow: A gentle yoga sequence in the evening can improve sleep quality and leave you feeling limber for the next day.
• Dynamic Stretches: Leg swings, arm circles, torso twists.
• Foam Rolling: Releases muscle tension and improves flexibility.

Gym Workouts

Many gyms offer 24/7 access and can be a boon for people who prefer late-night workouts. 

• Take advantage of emptier gyms at night. You’ll have your pick of machines and space and no budding influencers to interrupt your sets.
• If your gym has a pool, nighttime laps offer a unique workout experience.

The Vampire Twist (Optional, Fun Exercises)

Although these are not necessary, they can be a nice addition to your training routine:

• Bat Hangs: Hang onto a sturdy bar to boost grip strength. Begin with 30-second holds with the same amount of rest between sets.
• Coffin Push-ups: Elevate your feet on a chair or bench for added resistance.
• Shadow Boxing: This is one of the most underrated workouts and can help vent stress and get your heart pumping.

Remember, the best vampire workout routine for you is the one that fits your lifestyle and training objectives. Following a cookie-cutter training regime will lead to suboptimal results and can increase injury risk. 

Embracing the Darkness: Adjusting to Nighttime Workouts

To be honest, switching and adjusting to the nocturnal workout program wasn’t easy. Here’s a lowdown on my experience and the challenges I faced:

The Initial Shock

Have you ever experienced a jetlag? That’s pretty much what the first week of vampire training feels like. My brain was ready to shut off when I entered the gym to hit the weights, and I had trouble falling asleep for the first few days. 

I also realized the impact of this shift on my social life, especially on the weekends. I also had to carefully plan my family time to ensure an optimal work-life balance. 

My Adaptation Game Plan

After the first few days, I knew I had to make changes to last the 30 days. I transformed my bedroom into a sleep-inducing fortress and installed blackout curtains and a white noise machine.

I tweaked my nutrition to avoid heavy meals close to bedtime. That said, I ate most of the carbs early in the day to ensure a consistent energy supply. Pre-workout supps and caffeine had no place in my new routine. 

Unexpected Perks

My nighttime workout routine kicked my brain into the top gear. The quiet helped me reflect and focus, and I felt sharper. It also helps that there is no one to disturb you during your workout, and you don’t have to wait for machines or dumbbells. 

Benefits of Vampire Workouts

While adopting the graveyard workout shift is challenging, below are the pros of making the switch:

Improved Strength and Endurance

Studies suggest that physical performance peaks in the evening hours, which can maximize your performance and results. (5)

Reduced Stress and Better Sleep

Training at night after work lowers the stress hormone levels and boosts melatonin production, which can help you relax and get a restful sleep. 

Enhanced Recovery and Muscle Growth

As explained above, nighttime exercise can be optimal for the muscle repair and rebuilding process, resulting in enhanced hypertrophy and strength gains. 

Flexible Schedule

Late-night workouts are excellent for people with busy or unpredictable schedules who cannot make the time to train during the day. 

Results of the 30-Day Vampire Workout Challenge 

So, are vampire workouts really effective, or are they just a dud? Let’s find out:

Body Composition Changes

I combined this 30-day workout challenge with a calorie deficit to shed body fat. At the end of the 30 days, my body fat was down from 17.5 to 15.6 percent. Although the scale didn’t budge much, my physique was noticeably more defined and my vascularity improved. 

Performance Improvements

Once I adjusted to the new training regime, it felt like I had broken through a plateau. I was consistently adding weights to my lifts, and I saw an improvement in my one-rep max (1RM) in squats, deadlifts, and bench presses. 

Also, my muscular and cardiovascular endurance improved, and I could push through longer workouts without hitting a wall. 

Unexpected Perks

Before I started this 30-day challenge, I had anticipated feeling drained after the workouts and during the day. However, these effects were minimal. Instead, my mood was elevated, and I had consistent energy throughout the day. I also experienced an uptick in my mental focus.

Lifestyle Impact

Since I was training late at night, it forced me to be more disciplined with my schedule and get everything done on time so that I could maintain a healthy work-life balance. However, there is no workaround when it comes to the impact of vampire workouts on social life, as it will keep you from going out with friends and family after work. 

Practical Tips To Adopt The Vampire Workout Routine

Here are a few tips from me if you’re looking to try this 30-day challenge:

• Start Slow: You don’t have to dive headfirst into vampire workouts as a 30-day challenge. Try it for a few days and ease into the program. 
• Prioritize Sleep Hygiene: Establish a sleep ritual and stick to it. If you cannot sleep well due to this program, there is no point in trying it. 
• Eat Right: Proper nutrition is key to success in this challenge. Experiment with different pre-and post-workout meals and check how your body responds to them. 
• Be Safe: Training late at night can be dangerous. Pick your training routine and location carefully. 
• Listen To Your Body: Pay close attention to how you feel after your workout. Adjust your schedule accordingly to maximize results and limit injury risk. 

Conclusion

Are vampire workouts right for you? It ultimately depends on your individual preferences, schedules, and goals. I highly recommend it for people who struggle with morning workouts and have jam-packed days. In this case, the night nocturnal training approach can be a game changer. 

Remember, irrespective of your training time, consistency is key when it comes to achieving your fitness objectives. Learn to listen to your body and experiment with different workout times to find out what works best for you. 

If you have any questions about the vampire workout, drop them in the comments below, and I’ll be happy to help!

References:

1. Buxton, O. M., L’Hermite-Balériaux, M., Hirschfeld, U., & Cauter, E. (1997). Acute and delayed effects of exercise on human melatonin secretion. Journal of biological rhythms, 12(6), 568–574. https://doi.org/10.1177/074873049701200611
2. Di Blasio, A., Di Donato, F., Mastrodicasa, M., Fabrizio, N., Di Renzo, D., Napolitano, G., Petrella, V., Gallina, S., & Ripari, P. (2010). Effects of the time of day of walking on dietary behaviour, body composition and aerobic fitness in post-menopausal women. The Journal of sports medicine and physical fitness, 50(2), 196–201.
3. Trommelen J, van Loon LJ. Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training. Nutrients. 2016;8(12):763. Published 2016 Nov 28. doi:10.3390/nu8120763
4. Burgess VN, Antonio J, Bland HW, Wagner R, Tartar JL, Melton BF. The Effect of Timing and Type of Exercise on the Quality of Sleep in Trained Individuals. Int J Exerc Sci. 2020;13(7):837-858. Published 2020 Aug 1.
5. Atkinson, G., & Reilly, T. (1996). Circadian variation in sports performance. Sports medicine (Auckland, N.Z.), 21(4), 292–312. https://doi.org/10.2165/00007256-199621040-00005

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