When you feel low on energy, exercising is probably not the first activity that comes to mind, but we’d argue that rattling through a quick workout like the one below will get you firing on all cylinders again far more effectively than downing another coffee.
The workout has been put together by personal trainer Cecilia Harris, co-founder of fitness platform Results Wellness Lifestyle. You don’t need any equipment to do it, and completing the entire thing will take less than ten minutes. After which you’ll feel ready to take on the world.
Complete two rounds of the following three exercises, aiming to keep the pace high and the rest between moves short.
Jump squat hold
Lower into a squat with your thighs at least parallel to the ground, then jump as high as you can before landing softly and going straight back into the squat position. Hold it for five seconds, then jump again.
“I clap to count the seconds,” says Harris. “Not only does it cheer me on, but it also makes it easy to count the hold time.”
Reps 10 each side
For this exercise you’ll want to have your feet closer together than you would for a normal squat. Lower into a squat, then drive back up and kick out in front of you, alternating legs with each rep.
“Keep a fast pace,” says Harris. “Raising your heartbeat will keep you energised – and it’s easier to keep going when you’re moving quickly!”
- A Nine-Minute Bodyweight Workout For Everyone From Olympic Gymnast Nile Wilson
- Do This Accessible Nine-Minute Bodyweight Workout With A Friend
- Five-Minute Bodyweight Pyramid Workout Challenge
Reps 10 each side
Start in a high plank position, with your arms extended and your hands under your shoulders. Your body should form a straight line from your head to your feet. Bring one arm out to punch straight in front of you, parallel with your body. Alternate arms with each punch.
“I love this exercise because anything involving punching really boosts your energy,” says Harris. “It makes you feel like you’re conquering the workout!”
Get the Coach Newsletter
Sign up for workout ideas, training advice, reviews of the latest gear and more.
Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.