It may sound counterintuitive but expending energy through exercise can actually give you more energy. Studies have consistently found that working out boosts energy levels and mood, and can even help combat insomnia

But when you’re feeling sluggish, jumping straight into HIIT intervals or strength training may feel daunting. That’s where this series of energizing moves comes in. “I like to follow the 10-minute rule,” says Mike Simone, CPT, founder of humanfitproject, who created this routine.  

“Give yourself 10 minutes to warm up. If you still feel fatigued after that, go ahead and take the day off. But most of the time, all it takes is 10 minutes to get the blood flowing and your tendons, muscles, and joints ready to go.” 

Simone chose the following four moves because they collectively work every muscle group and start slow, before ramping up your heart rate at the end. To strengthen the mind-muscle connection, he suggests focusing on the areas of the body you feel working as you go through each exercise. 

This routine will energize your body from the outside in. Energy Mab Sticks will energize you from the inside out. Try them before your next routine to double down on the fatigue-fighting effects. 

The Energizing Warm-Up Routine: 

Directions: Move through the following moves one after the next. Complete up to three rounds before beginning any workout. 

Walk-Outs

Why: Going from a standing position to crouching down to walking forward activates muscles in your legs, core, arms, and even fingers. Holding a plank at the end continues to wake up the core. Do five or 10 of these and you’ll instantly feel more alert, Simone assures. 

How: Stand tall with feet slightly wider than shoulder-width apart. Hinge at the hips and bring your hands just in front of your feet with a slight bend in the knees. Brace your core and slowly walk one hand out in front of the other until you’re in a high plank position. Pause, then reverse the movement to return to start. That’s one rep. Do five to 10 reps. 

World’s Greatest Stretch

Why: From the walk-outs you can transition right into this one which opens your hips, stretches your hamstrings, and improves your thoracic mobility, or the rotation of your spine.

How: From a high plank position, bring your right foot just outside your right hand. Lift your right arm off the ground slowly rotating through your spine and raising your hand towards the sky. Reverse the movement to return to start. That’s one rep. Repeat on the other side. Do five on each side. 

Isometric Split Squat

Why: When you do an isometric (meaning, you’re holding a set position), you’re forcing your muscles to stay activated the entire time. Simone calls this move an instant muscle waker-upper!

How: Stand tall with feet shoulder-width apart. Step your left leg back into a lunge with the left knee hovering just above the ground. You should have a 90-degree angle with your right knee and right ankle. Hold for 10 to 20 seconds. That’s one rep. Repeat on the other side. Do five reps on each side.

Squat Thrust

Why: Now it’s time to get your heart rate up while using all the muscles you activated in the previous exercises. 

How: Stand tall with feet shoulder-width apart. Place your hands on the ground in front of you, then jump your feet back into a high plank position. Immediately jump your feet back towards your hands. Stand up, then repeat. Do five to 10 reps.