Need a Pick-Me-Up? This 10-Minute Workout Will Boost Your Energy

Updated on 8/13/2017 at 8:45 PM

POPSUGAR Photography | Ericka McConnell

Groggy morning? Need a pick-me-up? CEO and cofounder of Burn Boot Camp Devan Kline (NASM and NCCPT) created this energy-boosting workout for POPSUGAR so you can kick the fatigue. There's no equipment required in this bodyweight circuit, so you can do this anywhere, even your office!

You'll repeat this five-move circuit twice to get your blood flowing and energy up. And it takes just 10 minutes.

"Exercise is one of the best ways to beat fatigue and boost energy levels," Devan told POPSUGAR. "When you perform burst training [like with this workout], you're strengthening your cardiovascular and muscular systems simultaneously; This results in increased metabolism and energy levels. For those who are on-the-go, in school, or in an office, I recommend incorporating this quick burst training style into a daily routine in order to beat a midday slump, stay alert, and reach their maximum potential."

Rapid Fire Punches: 30 Seconds

Stand with your abs tight and your back flat in a quarter isolated squat. Guard your face with your fists, and keep a soft bend in your knees.
Keeping the weight in your right foot, pivot your left foot, rotating your abdomen toward the right as you throw your left punch across your body.
Return to center, and repeat on the opposite side, maintaining a tight and stable core throughout.
Continue for 30 seconds as fast as you can, and then rest for 30 seconds.

Jump Squats

Stand with your feet shoulder-width apart.
Start by doing a regular squat, then engage your core and jump up explosively.
When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
Continue for 30 seconds, then rest for 30 seconds.
Modification 1: try a squat hop.
Modification 2: squat in place as many times as you can for 30 seconds for a low-impact exercise.

Burpees

Lower into a crouching squat with your hands on the floor.
Do a squat thrust by jumping your feet back into a plank position.
Do one basic push-up, bending the elbows and then straightening back to plank.
Jump the feet forward to the hands, and come into a squat.
Do an explosive jump straight up, getting as much height as you can.
Continue for 30 seconds, then rest for 30 seconds.
Modification: Skip the jump and/or push-up.
Challenge: Devan suggests a pistol burpee, with alternating single-leg burpees.

Mountain Climbers

Start in a traditional plank, shoulders over hands and weight on just your toes.
With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
Continue "running" in your plank for 30 seconds, then rest for 30 seconds.
Challenge: add a push-up after every two "climbs" (right and left).

Sprinters

For the last exercise, Devan says to "sprint in place as hard as you can." Continue for 30 seconds, then rest for 30 seconds, then repeat the entire circuit a second time!