Jul 26, 2017

10 Minute Energy Booster Workout From The Anytime Fitness App

Feeling low and sluggish? One of the best things you can do to boost your energy is actually to get up and move!
It makes sense: we know the long-term benefits of regular exercise, including increased energy, but there are quick wins as well. Without getting into the specifics of mitochondria and their link to producing energy, let’s just say that the right kind of exercise naturally fights fatigue and builds energy.

Bonus: It helps your circulation and metabolism, too. And energy-boosting exercise doesn’t have to be rigorous or time-consuming. It’s actually best to stick to your low to moderate training option, so your heart rate doesn’t spike too much or deplete your body of energy.
So skip that nap or couch time (however tempting!), put down the coffee, and try this quick pick-me-up workout instead.

10-Minute Energy Booster Workout

These 10 bodyweight exercises can be performed anywhere, anytime. Repeat each exercise for 1 full minute, then move to the next, completing a circuit in 10 minutes. All you need is your bodyweight!

Lunge Twist














1 – Stand upright with your arms by your sides.

2 – Take a step forward, dropping your back towards the floor, and raise your arms up in front to shoulder height.
3 – Twist your head, shoulders, and torso to one side.

Incline Push-Up to T














1 – Support your body on your toes and hands with your elbows bent and your hands up on a step or bar.

2 – Push up to a straight arm position, then raise one hand to the ceiling while rotating your body to the same side.


Step-Up Balance














1 – Stand upright with one foot on a step or bench with your arms at your sides.

2 – Step up onto the bench by pushing down on your front foot and raise your other leg up with a 90-degree angle at the knee.


Star Side Bridge Knee In














1 – Support your body on your side on one knee and one forearm with your other leg straight out and the other arm straight up overhead.

2 – Bend your top knee towards your chest and bring your top elbow down to meet this knee.


Ice Skater














1 – Start in a semi-squat with one leg stretched out to the side.

2 – Push off your front leg, jumping to the other side and switching your other leg out to the side.


Standing Side Crunch














1 – Stand upright with one arm raised overhead and the same side foot out to the side.

2 – Lower your elbow as you also raise the same side knee up to meet in the middle.


Swimming Superman














1 – Lie face down on the floor with your legs straight and your arms overhead, palms down.

2 – Raise your upper body and legs together about 18 inches off the floor and swing your arms back by your sides, with palms up.


Four Part Crunch














1 – Lie on your back with your knees bent and your feet flat, hands at the sides of your head.

2 – Raise your feet off the floor, brining your knees in towards your chest.

3 – Lift your head and shoulders off the floor, bringing your elbows towards your knees.

4 – Lower your head and shoulders back to the floor.

5 – Lower your feet back to the floor.

Repeat the whole sequence.


Pike Push-Up














1 – Place your feet and hands on the floor with your elbows bent and your hips high up into the air.

2 – Push up to the start position with your arms straight.


Glutes Stretch














1 – Stand upright with your arms by your sides.

2 – Raise one knee up to your waist, rotating the ankle up to your opposite hip and placing one hand on your knee and one side on your ankle.

Perform on one side, then switch to the other side. Alternate sides with each rep.

Download & Print This Workout

Find more workouts and exercise instructions (including videos!) like this in the Anytime Workouts App. Available for members only.