Energy · 2½ min

Quick Energy Boost

Break up a sluggish afternoon with arm circles, hip circles, lunges and high knees. About three minutes of active movement to help you feel more awake.

2½ min
5 exercises
No equipment needed

Do this routine in the Prep app

Get Quick Energy Boost as a guided, timed session — with every move demonstrated and adjustable to how you feel.

Download on iOS

Scan to download

1
Arm Circles
30s
Make big controlled circles with the arms forward then back.
How to do it
1. Stand tall with feet about shoulder-width apart. Extend both arms out to the sides at shoulder height, with elbows straight and hands relaxed.
2. Begin smooth forward circles from the shoulders: move your hands forward and down, then continue around. Start small and gradually make the circles larger within a comfortable range; keep your torso steady.
3. Continue the same circle by sweeping the arms back and up, then around to the front again. Reverse direction when comfortable. Keep moving smoothly, with a relaxed neck.
Why it matters
Move your shoulders through controlled circles before upper-body activity.
How it should feel
Smooth shoulder movement with gentle work in the arms and a relaxed neck.
Make it easier or harder
EasierCircle one arm. Keep the circle small and the shoulder relaxed.
2
Standing Hip Circles
30s
Lift one knee and trace a slow, controlled circle from the hip.
How to do it
1. Stand tall with your hands on your hips and shift your weight onto your right foot. Use a wall or sturdy support if needed.
2. Lift your left knee in front of you, keeping it bent and your torso upright. Raise it only as high as you can without rounding your back or hiking your pelvis.
3. Slowly move your left knee out to the side from the hip. Keep your pelvis facing forward and your standing leg steady; make the circle smaller if you start to lean.
4. Keeping the left knee bent, rotate the hip so the foot moves behind you, then guide the knee gently backward. Stay within a range that lets your back and pelvis remain steady.
5. Bring your left leg back beneath you to complete the circle. Repeat slowly in the reverse direction, then change to your right leg when ready, or follow the routine’s side cue.
Why it matters
Explore several directions of hip movement with a slow bent-knee circle.
How it should feel
Controlled movement around the lifted hip, with the standing side keeping you steady.
Make it easier or harder
EasierHold a stable support. Make a smaller circle at a comfortable knee height.
HarderSlow the circle. Use the same range and less momentum.
3
Reverse Lunge with Rotation
30s
Step back into a lunge, then rotate the torso over the front leg.
How to do it
1. Stand tall with feet hip-width apart and hands clasped in front of your chest.
2. Step your right foot back and bend both knees into a comfortable lunge. Keep your left foot flat, your right heel lifted and your back knee above the floor.
3. Keep your legs steady and gently turn your chest and clasped hands toward your left side, over the front leg. Keep your torso tall and avoid forcing the turn.
4. Turn back to centre, press through your left foot and bring the right foot forward to stand. Step the left foot back and turn toward your right front leg. Keep alternating slowly.
Why it matters
Combine a backward lunge with a controlled turn through the chest.
How it should feel
Work in the front thigh and buttock, with a comfortable turn through the trunk.
Make it easier or harder
EasierUse a shallow lunge. Keep your hands close and make the turn smaller.
HarderReach slightly farther. Move your clasped hands away only while balanced.
4
Lateral Lunges
30s
Step wide to one side and sit the hips back over that foot.
How to do it
1. Stand tall with feet hip-width apart and pointing forward. Clasp your hands comfortably in front of your chest.
2. Step your right foot to the side, plant it fully and bend the right knee as you send your hips back. Keep the left leg long, both heels down and the right knee aligned with the foot.
3. Press through your right foot to return to standing. Step left and repeat on the other side. Continue alternating with control.
Why it matters
Practise loading one leg from a sideways step while the other leg stays long.
How it should feel
Work in the bent leg and hip, with a gentle stretch along the inner thigh of the long leg.
Make it easier or harder
EasierShorten the step. Use a shallower lunge and a stable support if needed.
HarderPause at the side. Stay steady briefly before pressing back to stand.
When to stop
Stop if this causes groin or knee pain; do not force a wider step or deeper lunge.
5
High Knees
30s
March or jog in place, lifting alternate knees to a comfortable height.
How to do it
1. Stand tall with feet hip-width apart. Bend your elbows and keep your hands relaxed.
2. Lift your left knee to a comfortable height, up to hip height, as your right arm swings forward. Keep your chest stacked over your hips and your right foot grounded.
3. Lower your left foot, then lift your right knee as your left arm swings forward. Continue alternating. Start with a march and build to a light jog only if comfortable.
Why it matters
Practise alternating knee lifts with the opposite arm as part of an active warm-up.
How it should feel
A steady marching or light jogging rhythm, with the hips lifting each knee.
Make it easier or harder
EasierMarch lower. Use slower steps and a comfortable knee height.
HarderBuild to a light jog. Keep the same tall posture and relaxed arms.