Hungover? This Is The Workout You Should Be Doing

The morning after the night before will often begin with the famous “Never Again” speech. Feeling motivated to simply move from one room to another can seem like such a monumental accomplishment, let alone working out. But, it can be done! However, there are also some important things to check before making the call on whether to workout while hungover.


Things to consider

Dehydration – It goes without saying that alcohol is a diuretic, which means your body produces more urine, leading to dehydration and that awful heavy/dry feeling the following day. Without properly rectifying the after-effects of last night, exercising when you’re not topped up with your hydration levels will make you feel worse.

Also read: How Much Water Should You Really Be Drinking Each Day?

Focus – Feeling fuzzy the next day can impair your sharpness, so it’s important to make sure that you tackle something that you can complete properly, without complicated moves to avoid any risk of injury.

 Lack of coordination – With the impaired judgment and foggy brain, this can affect our performance and technique when it comes to exercise, so now is not the time to be aiming for a new style of training or pushing for a personal best. 

Top tips

  • If you do decide to train, make sure to eat something light and nutrient-rich beforehand and stay well hydrated throughout the day.
  • Be mindful that exercising will cause more sweating, so it’s important to drink plenty of water ahead of your workout and top up with regular intake afterwards to replenish stores following your session.
  • If you simply can’t handle anything too strenuous, something gentle like a stretch sequence or yoga can be great. But let me tell you that getting the blood moving and heart rate up can be ace for blasting away the worst of the hangover blues!

Here’s our Hangover Workout

Warm up:

Leg swings forward – 30 seconds | 

Leg swings sideways – 30 seconds |

Ladder runs – 1 minute |

Knee Hops – 2 minutes |

Arm circles forwards – 30 seconds |

Arm circles backwards – 30 seconds | 


Lunge Kick Left – 10 reps | 

Lunge Kick Right – 10 reps |

Push Ups – 10 reps | 

Squats – 10 reps |

Air Punches – 30 seconds |

Low Steps Fast – 30 seconds |

Tricep Push Up Knees – 10 reps |

 Core Rotations – 10 reps each side |

Bicep Curls – 10 reps |

Seated Dish Hold – 30 seconds |

Spend 5-10 minutes cooling down and perform a full body stretch to end your session!

Louise McDonald, Cert III & Cert IV Fitness
Louise has been a Trainer and Wellness Coach for almost 20 years and is one of our experienced Support Crew members in Fitness, as our Lean and Strong Captain! Louise has worked passionately with all levels of fitness over the years across both Australia and the UK, where she has specialised in competition training with athletes for the last decade. She has worked closely with top level competitors and even our own 12WBT peeps to bring home a National Trophy! She lives, breathes, eats and sleeps weight training and is super passionate about teaching others how to reach their full potential.

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