Sometimes, when you are truly exhausted, it can be impossible to get your head around the idea of working out. And the sad part about that is that it may be the one thing that will help you get your energy back.
asked celebrity trainer Joel Harper, author of Mind Your Body
, for a 4 step plan that will take you from lying on the floor to hitting up some cardio.
Each one of these 5-10 minute routines are guaranteed to pump up your energy levels. Choose one based on how much gas you have in the tank, or do two back to back. Better yet, do all 4 to get max energy results.
Here's what Harper says will do the trick:
If you only have energy enough to lie on the floor...
With right ankle resting above left knee, shift weight onto right glute and gently roll back and forth 1–2" on foam roller. That's 1 rep. Do 25, then hold roller against tightest spot and relax for 15 seconds. Repeat on opposite side. Do 2 sets on each side.
Keep your arms slightly bent.
2. Upper Back
Use feet to move roller up and down along spine between mid - and upper back. That's 1 rep. Do 2 sets of 20.
Stop when the roller reaches the tops of your shoulder blades; do not roll onto your neck.
3. Lower Back
Keeping abs tight, use feet to shift tailbone back and forth, moving roller 1–2" along 1 side of lower back. That's 1 rep. Do 20 reps, then repeat on opposite side. Do 2 sets on each side.
Keeping one hand on your belly reminds you to keep your abs engaged.
If you feel up for more of a reach but not too far...
Hinge forward at waist with bent knees and let body melt down, releasing tension. Hold at least 10 seconds. Then, for a deeper stretch, release arms, placing hands on floor if possible. Alternately bend 1 knee, then the other, keeping heels on floor. Continue for 30 seconds.
Does the floor feel miles away? Place your hands on yoga blocks or a stack of books.
2. Knee Drop
Lie on back and gently lower knees to 1 side. Take 5 deep breaths, then return to center. Repeat on opposite side.
Keep your upper body still; only your lower body should move.
Keeping lower body stationary and feet slightly wider than hip-width apart, twist upper body from side to side. That's 1 rep. Do 10.
Lead with your elbows and keep your head in line with your torso.
If you have a little bit more energy...
1. Super Reach
Lie facedown and extend arms and legs as shown. Flutter-kick legs up and down, simultaneously reaching arms toward feet, then back overhead. That's 1 rep. Do 2 or 3 sets of 10.
Bend your elbows to bring your hands by your shoulders before reaching your arms forward and back.
2. Goblet Squat With Twist
Hold 1 weight
vertically; lower hips, bringing elbows inside knees. Return to standing and twist torso to the right. That's 1 rep. Alternate sides with each rep. Do 2 or 3 sets of 10.
Keep your knees over your ankles as you squat
3. Single-Leg Hinge
Hinge at hips, lowering torso as right leg lifts. Working balance, try to touch fingertips to floor, then come back to start. That's 1 rep. Do 2 or 3 sets of 10 on each side.
If this is too hard, bring your hands only halfway down and don't lift your back leg as high.
If you have a little energy to spare...
Try this 5 minute interval workout!
Walk or run at an easy pace.
Walk or run at a brisk pace.
Walk or run at a fast pace.
Alternate between A and B 3 times.
Walk at an easy pace.
Those sound easy enough to me. Being knackered is no longer an excuse to not move. Even just a little.
How do you keep yourself motivated to workout when you're feeling tired?
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