A morning or mid-morning workout can boost energy, improve mental focus, and develop consistency—all benefits that extend beyond sweat sessions. Does exercising at night have similar benefits?

Working out at night has its fair share of benefits.That said, the exercise moves (and how much benefit you get from them) should depend on what you plan to do after the activity—whether that’s sleeping, working the night shift, or something else.

Here’s what you should know about working out at night, specifically which moves you should skip and which moves you should try:

Avoid cardio right before you go to bed.

Certain movements can help or hinder sleep patterns. For example, regular cardiovascular exercise appears to help people fall asleep and stay asleep—but timing matters.

Complete aerobic exercise at least four hours before bed because melatonin (a hormone produced by the brain to aid sleep) is released when core body temperature is lower. Exercise raises body temperature.

If you’re trying to sleep, you might also want to skip a HIIT workout.

Moderate or high-intensity interval training can energize you, and the endorphins released after exercise can make you feel refreshed. This might be great before a night out (remember those? ), but if you’re exercising right before bed, it might not be ideal.

That said, try one of the options above — or even just some burpees — if you need to stay awake.

If you need to work late or stay awake for other reasons, burpees can definitely boost your energy levels and prepare you physically and mentally for a long night shift.

To perform this move correctly, start squatting on the floor with your hands in front of you (you can modify this by using a bench). Kick your legs back into a push-up position, then return your feet to a squat position and jump as high as you can. That counts as one. If you’re a beginner, it’s recommended to start with three to five sets of 10 burpees, resting one minute between each set.

Strength training is a good option if you’re exercising closer to bedtime.

It’s best to do low-intensity exercise before bed. It is recommended to continue strength training in the evening.

When you finish lifting weights, which tax your central nervous system, you may feel a buzz and a calm, relaxed state. This is ideal if you plan on relaxing after your workout before going to bed.

Wind down with some yoga.

It is recommended to do light yoga before bed as it helps focus the mind and relax the body.

Stretching like Child’s Pose improves circulation and helps you sleep longer. To perform Child’s Pose correctly, kneel on the floor with your toes together and your knees hip-width apart.Place your palms on top of your thighs. On an exhale, lower your torso between your knees. Extend your arms along your torso, palms facing down. Relax your shoulders toward the ground. Rest in this position for as long as necessary.