Workout of the Week: A Quick Energy Booster

May 11, 2014 5:33 am Last Updated: December 14, 2015 1:56 pm

Workout sessions don’t have to be long and grueling. Keeping things short and simple can be a great way to make sure fitness is a regular part of your life, something that gives you energy, and something you look forward to.

Do this sequence two or three times for a great burst of energy and improvement in your cardiovascular fitness and overall body strength. 

After doing these moves once, your heart rate should be a little elevated and your energy lifted. The second time through should have you breathing deeply and feeling your muscles start to activate. Three times through and you should start breaking a light sweat and feel like you have accomplished a short but effective workout.

This sequence does not require any equipment or a lot of time, so without any excuses left, start moving your way to a fitter, healthier, and happier you. 

Side Tap


(Willis Lim/Photographer Brisbane Australia)

This is a good warm-up move. It will get your hips and shoulders—two major joint areas of the body—mobile and warm. 

1. Start with your feet hip width apart, arms by your side.

2. Step your right foot out to the right side, keeping your weight on your left leg and bending your left knee. As you step, make a fist and punch your right hand out in front of your body. Then step the right foot back to the start position and repeat with the left side.

3. Keep swapping sides, stepping your legs out as far as you can each time and stretching your arms long as you punch.

4. You can stay with a stepping motion or—to increase the intensity—do a little jump with both feet as you step out and back.

5. Keep the tempo fast and do the movement for 30 seconds to one minute. 

Star Jumps

Willis Lim/Photographer Brisbane Australia

This is one of the easiest ways to get your heart rate up, get your body burning fat, and tone your legs. I suggest doing 20 star jumps whenever you feel your energy in a slump. If this sounds crazy, try it this afternoon when your energy is waning. Getting your body moving is key to increasing your energy levels, and if there’s not time for a walk around the block, all you need is to find a very small room where you can burst out a set of star jumps. 

1. Start with your feet together, arms at your sides. 

2. Jump your feet apart as you raise your arms out the side and grab them together above your head.

3. As you jump out, land with your knees slightly bent to avoid jarring them.

4. Jump straight back to the start position. This is one star jump.

5. Do 20 star jumps and build up to 100.

6. To make it more challenging, speed up your pace. Time yourself to see how long it takes to do 100, and make it your goal to beat your time on the next set.

Knee Repeater

(Willis Lim/Photographer Brisbane Australia)

This movement is good for increasing your cardio fitness and is a big workout for the legs and abdominal area. 

1. Step one foot back about a yard behind your front foot and extend both arms out in front of your shoulders and head.

2. To return, bend your knee and bring it toward your torso as you bring your hands back toward your body.

3. Repeat this movement 16 times on each leg.

4. The lower you go on the supporting leg (the one that isn’t moving), the greater the workout thighs and buttocks will get.

Mountain Climber

(Willis Lim/Photographer Brisbane Australia)

This movement is an allover workout. You will strengthen your shoulders, back, and chest by holding the plank pose; your abdominals will get a fantastic toning session as you bring your knees to your chest; and your thighs will get a good cardio workout from all the mountain climbing action.

1. Start in a plank position with your hands on the floor directly under your shoulders, your back straight and lower abdominals engaged.

2. Holding the plank position, bring one knee toward your chest as far as you can then release it back and repeat with the other leg.

3. Aim for 30 seconds to start and build up to one minute.

Emma-Kate Stampton certifies Pilates instructors and is a certified personal trainer. With 10 years of industry experience, she is passionate about sharing the gift of health and well-being. Emma-Kate is based in Brisbane, Australia.