10-Minute Energy Booster Workout from The Anytime Fitness App

bench push-up

If you’re feeling low, and sluggish, one of the best things you can do to boost your energy is actually 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

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.

  • Twist back to the center and push off your front foot to return to the start position.
  • Perform one rep on one side, then switch to the other side. Alternate sides with each rep.

Incline Push-Up to T

Incline to 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.

  • Lower your body back to the start position and repeat reaching up to the opposite side.
  • Alternate sides with each rep.

Step-Up Balance

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.

  • Step down off the bench onto the back foot and repeat.
  • Complete all reps on one side before switching to the other side.

Star Side Bridge Knee In

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.

  • Maintain your balance on other knee and forearm.
  • Complete all reps on one side before switching to the other side.

Ice Skater

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.

  • Use arms in a swinging motion.
  • Alternate sides with each rep.

Standing Side Crunch

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.

  • Complete all reps on one side before switching to the other side.

Swimming Superman

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, eith palms up.

  • Hold this position briefly, then lower yourself back to the start position and repeat.

Four Part Crunch

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

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.

  • Bend at the elbows, lowering your head and repeat.

Glutes Stretch

Glutes

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 instruction (including video!) like this in the Anytime Fitness App. Available for members only. 

 

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Ranked #1 on Entrepreneur magazine’s prestigious "Top Global Franchise" list and #2 in the “Franchise 500” list, Anytime Fitness is the fastest-growing fitness club franchise in the world, with more than 2.5 million members and 3,000 clubs worldwide. Open 24 hours a day, 365 days a year, Anytime Fitness prides itself on providing our members with surprisingly personable service in convenient and well-maintained facilities which feature top-quality exercise equipment. Clubs are now open in all 50 states, Canada, Mexico, Australia, New Zealand, England, Scotland, Ireland, Spain, Grand Cayman, Poland, Belgium, the Netherlands, Qatar, Chile, India, Singapore, Malaysia, Japan, Hong Kong, Philippines, Taiwan, and China. Join one club and use them all. Franchised clubs are individually owned and operated. Members also enjoy free access to AnytimeHealth.com, the most comprehensive wellness website available.