4 Workouts Designed To Give You More Energy—No Matter How Tired You Are Right Now
(Photo: Getty Images)
To the poor soul who is truly wiped, the idea of working out feels basically akin to climbing Everest—barefoot. Ironic, since it’s often the very thing that will get your motor running again. We asked celebrity trainer Joel Harper, author of Mind Your Body, to come up with a four-pronged plan that will take you in baby steps from flat on the floor (literally) to lacing up for some (gasp!) cardio.
Each of these 5- to 10-minute mini routines—even the ones that don’t involve huffing and puffing—is guaranteed to get your energy up. Choose one based on how much va-vroom you have, try a couple in a row, or even do all four back-to-back-to-back-to-back for the ultimate energizing routine.
If You Only Have Energy For Lying On The Floor…
Try these 3 foam-rolling moves. They’ll wake up your body and make you feel more limber and less achy, all with minimal effort.
1. Hammock
(Photo: Chris Philpot)
With right ankle resting above left knee as shown, shift weight onto right glute and gently roll back and forth 1–2" on foam roller. That’s 1 rep. Do 25, then hold roller against tightest spot and relax for 15 seconds. Repeat on opposite side. Do 2 sets on each side. (Get in the best shape of your life—with just 10-minute daily workouts!—with our new Fit in 10 DVD.)
Pro tip: Keep your arms slightly bent.
2. Upper Back
(Photo: Chris Philpot)
Use feet to move roller up and down along spine between mid- and upper back. That’s 1 rep. Do 2 sets of 20.
Pro tip: Stop when the roller reaches the tops of your shoulder blades; do not roll onto your neck.
Related: 9 Proven Ways To Lose Stubborn Belly Fat
3. Lower Back
(Photo: Chris Philpot)
Keeping abs tight, use feet to shift tailbone back and forth, moving roller 1–2" along 1 side of lower back. That’s 1 rep. Do 20 reps, then repeat on opposite side. Do 2 sets on each side.
Pro tip: Keeping one hand on your belly reminds you to keep your abs engaged.
If You’re Up For A Reach—But Not Beyond Your Toes…
Try these 3 simple stretches to get blood flowing. They’ll open up tight areas (like your hamstrings) and release the muscle tension that can zap energy. (Try one of these stretches to ease sciatic pain.)
1. Hippie
(Photo: Chris Philpot)
Hinge forward at waist with bent knees and let body melt down, releasing tension. Hold at least 10 seconds. Then, for a deeper stretch, release arms, placing hands on floor if possible. Alternately bend 1 knee, then the other, keeping heels on floor. Continue for 30 seconds.
Pro tip: Does the floor feel miles away? Place your hands on yoga blocks or a stack of books.
2. Knee Drop
(Photo: Chris Philpot)
Lie on back and gently lower knees to 1 side. Take 5 deep breaths, then return to center. Repeat on opposite side.
Pro tip: Keep your upper body still; only your lower body should move.
3. Yo-Yo
(Photo: Chris Philpot)
Keeping lower body stationary and feet slightly wider than hip-width apart, twist upper body from side to side. That’s 1 rep. Do 10.
Pro tip: Lead with your elbows and keep your head in line with your torso.
Related: 5 Ways To Drink Green Tea For Weight Loss
If You’ve Got a Little Juice To Work With…
Try these 3 functional training moves that’ll increase your strength, mobility, and stamina—and give you an awesome pick-me-up in the process.
1. Super Reach
(Photo: Chris Philpot)
Lie facedown and extend arms and legs as shown. Flutter-kick legs up and down, simultaneously reaching arms toward feet, then back overhead. That’s 1 rep. Do 2 or 3 sets of 10.
Pro tip: Bend your elbows to bring your hands by your shoulders before reaching your arms forward and back.
2. Goblet Squat With Twist
(Photo: Chris Philpot)
Hold 1 weight vertically; lower hips, bringing elbows inside knees. Return to standing and twist torso to the right. That’s 1 rep. Alternate sides with each rep. Do 2 or 3 sets of 10.
Pro tip: Keep your knees over your ankles as you squat.
3. Single-Leg Hinge
(Photo: Chris Philpot)
Hinge at hips, lowering torso as right leg lifts. Working balance, try to touch fingertips to floor, then come back to start. That’s 1 rep. Do 2 or 3 sets of 10 on each side.
Pro tip: If this is too hard, bring your hands only halfway down and don’t lift your back leg as high.
Related: 6 Simple Eating Rules For All-Day Energy
If You’re Nearly Ready To Go All The Way…
Try one or more of these 5-minute intervals to turn your energy from middling to max. Fitness types love intervals because the speeding up and slowing down makes your body work extra hard, explains exercise physiologist Michele Olson. (Here are 6 ways to firm up faster and double your results.) Sounds fun, huh? No, but really, all the gear-shifting causes adrenaline to flow at higher levels in your bloodstream. And guess what more adrenaline means? You got it—more energy. If you’re feeling good after a brief (or was it eternal?) cycle, do another! And a third!
Pro tip: Decide your rate of perceived exertion (RPE) with this rough guide: 1 is sitting on the couch, and 10 is your fastest sprint.
5-Minute Interval Workout
(Photo: Getty Images)
Warm Up
0:00-0:30
Walk or run at an easy pace.
RPE 3-4
Interval A
0:30-1:00
Walk or run at a brisk pace.
RPE 5-6
Interval B
1:00-1:30
Walk or run at a fast pace.
RPE 8-9
Repeat Intervals
1:30-4:30
Alternate between A and B 3 times.
Cool Down
4:30-5:00
Walk at an easy pace.
RPE 3-4
By Stephanie Eckelkamp
This article ’4 Workouts Designed To Give You More Energy—No Matter How Tired You Are Right Now’ originally ran on Prevention.com
