Boost Your Energy: A Workout You Can Do Without Even Getting Up
Feeling too tired for a full workout? Try this simple 3-minute routine that revitalizes your body and mind without requiring much effort.
Quick and easy 3-minute workout.
Any movement is better than none. When your energy is low, this brief exercise sequence can help you feel refreshed and more awake.
How to Perform This Workout
Set a timer and do each move for 30 seconds:
- Glute bridge with abdominal twists.
- Side plank with rocking on the right arm.
- Side plank with rocking on the left arm.
- Superman pulls lying on your stomach.
- Leg circles while lying on your back.
- Child’s pose stretch.
If you feel stronger and more energized during the routine, repeat the circuit two more times.
Exercise Instructions
Glute Bridge with Abdominal Twist
Bend your knees and bring your feet together. Bend your elbows and keep your forearms perpendicular to the floor. Lift your hips off the ground, forming a straight line from your knees to your shoulder blades, and squeeze your glutes. Lower back down, engage your abs, and sit up.
Place your left hand on your feet and rotate your torso to the right so your chest faces the wall on your right. Look over your right shoulder and hold for a few seconds. Return to the center and lie back down.
Repeat the movement, this time twisting to the left at the top.
Side Plank with Rocking
Lie on your left side, supporting yourself on your left forearm, with your right arm bent beside your shoulder. Lift your hips and torso off the floor into a side plank position, balancing on your forearm and feet.
Extend your right arm overhead, reaching toward the wall. Return to the starting position and repeat. Perform 30 seconds on each side.
Superman Pulls
Lie face down with your legs straight and together. Extend your arms forward and slightly out to the sides, forming a “Y” shape. Engage your legs and glutes, lifting your shoulders and chest as high as possible.
Bend your elbows, pulling your arms toward your sides while lifting your chest higher. Keep your legs active. Return your arms to the “Y” position and lower your chest to the floor. Repeat.
Leg Circles Lying on Your Back
Lie on your back with your arms stretched out to the sides, palms down. Straighten and join your legs. Lift your feet off the floor, bend your knees, and bring them as close as possible to your right shoulder.
Return to the starting position and repeat on the left side. Keep your heels off the ground throughout the interval. Engage your core and avoid lifting your lower back off the floor when your legs are straight.
Child’s Pose
Kneel down, bring your big toes together, and spread your knees slightly apart. Sit back onto your heels and lower your torso forward. Extend your arms ahead, rest your forehead on the mat, and relax fully.
Feeling more energized now?
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