Too tired to work out? Kickstart your day with this energy-boosting workout

Words: Lucy Miller | Images: Eddie Macdonald & Shutterstock

Feeling sluggish? It’s time to get up and go with this energy-boosting workout! By doing this sweat session as soon as you wake, you’ll not only clock
a workout before your day distracts you but you’ll also feel happier, more energised and mentally sharper all day. This is thanks to exercise increasing the levels of happy neurotransmitters, such as dopamine, noradrenaline and serotonin, triggering an all-round more positive feeling.

How to do it

Warm up by jogging in place for two minutes, then perform each move back to back for 30 seconds. When you’ve finished one exercise, move immediately onto the next one as quickly as possible. When you’ve completed all seven exercises, repeat once more for a total of two rounds.

Feet-Elevated Glute Bridge

Wakes up the glutes and hamstrings, and strengthens the lower back. Reps: 30 secs.

  • Lie on your back, a few feet in front of and facing a fit ball. Place your feet on top of the ball with your knees bent and heels pressing into it.
  • Keeping your back straight and your core engaged, squeeze your glutes and push into your heels to drive your hips towards the ceiling.
  • Pause at the top, squeeze your bottom again, then slowly lower your hips back to the floor.

Push-up to Inverted Shoulder Press

A great combo exercise to work your shoulders and chest, whilst stretching hamstrings and waking up your co-ordination. Reps: 30 secs.

  • Place your hands slightly wider than shoulder-width apart on the floor and extend your feet, so your body forms a straight line from your head to your heels.
  • Bend your elbows to do a push-up, lowering down until your chest nearly touches the floor. Next, push through your hands to straighten your arms and raise your hips, pressing through your heels.
  • From here, bend your elbows to lower your head until it almost touches the floor. Press through your hands to straighten your arms again, then return to the start position.
  • Perform as many reps as possible in 30 seconds.

Lateral side lunge to reach

Stretches and strengthens the inner thighs, whilst working the legs and bottom, plus loosens the lower back and shoulders. Reps: 30 secs.

  • Start standing with your feet wider than shoulder-width apart, hands at your sides.
  • Take a large step to the right, bend your right knee to 90 degrees and push your hips back and down. Simultaneously, reach your left hand down towards your right foot and reach your right arm overhead.
  • Press through your right heel to return to standing and immediately repeat on the other side. That’s one rep.

Plank diagonal reach

A great move to stretch the hamstrings and work your core, whilst testing your balance and co-ordination. Reps: 30 secs.

  • Start in a plank position with feet wider than hip-width apart, body in a straight line from head to toes.
  • Engage your abs and lift your hips to pull your body into an upside-down ‘V’.
  • Reach your left hand back to touch your right toes or ankle, keeping your heels high the whole time.
  • Slowly return to the starting position. Repeat on the opposite side. That’s one rep. 

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Squat Jump

Strengthens the entire lower body and gets your heart rate up and lungs working. Reps: 30 secs.

  • Start in a squat position with your feet under your shoulders, toes facing forward and your thighs parallel to floor. Your torso is upright and your hands are on your hips.
  • Press through your feet to straighten your legs and jump up off the floor.
  • Land back in a squat position, on soft legs, and immediately repeat.

Forearm Press-Up

This move will not only test your upper body strength but also work your core and biceps. Reps: 30 secs.

  • Begin in a high plank position, then walk your hands forward a couple of inches.
  • From here, keeping your gaze between your hands, bend your elbows and lower your body down until your forearms touch the ground.
  • Pause, then press back up to the start. Immediately repeat.

Dish Hold  

A core move that will target your entire abs and challenge your mental strength. Reps: 30 secs.

  • Start by lying on your back on the floor, with your arms and legs extended.
  • Raise your arms and legs, leaving just your mid and lower back on the mat.
  • Squeeze your abs and keep arms and legs lifted, so your body is shaped like a banana, and hold.

Clothing: New Balance Fresh Foam 880v11 GTX (£140, newbalance.co.uk); Twill Active Recycled Colour Block Body Fit Leggings, £35, and Seamless Sports Bra, £30 (twillactive.com); Simply Trainer Socks (£12, londonsockcompany.com)