Equipment-Free Exercise That Will Boost Your Energy
When your energy levels are low, exercise might be the last thing on your mind. You may feel exhausted and not have the energy to do what you need to do, yet we say you skip the extra cups of coffee and hours of Netflix binging and, instead, head to the gym. Here’s why.
Physical activity can boost your energy, even when you don’t feel like you’re up for it. This might sound a little strange, but it is indeed true that movement can supply you with more energy, using various mechanisms.
How to Get More Energy Fast
Although it could sound counterintuitive to some, researchers suggest exercise will help replenish your energy levels. Any kind of physical activity will increase the blood flow around your body, creating greater oxygen circulation.
Not only this boosts the mitochondria’s energy production (cells that produce energy, known as ATP), but, it also increases the production of crucial hormones such as endorphins, testosterone, human growth hormone, catecholamines, and dopamine, which lifts up your mood and makes you feel more energized.
Natural hormone chemicals such as endorphins trigger a euphoric feeling in the body that is released when we are performing any activity that requires a burst of energy. For example, the sentiment that follows after a run or a great workout. This feeling is also known as a “runner’s high”.
At Home Workout Plan Without Equipment
The following workout plan was constructed personally by me, Pat Chadwick, a veteran calisthenics coach and head instructor at Gymless Fitness. No equipment is needed for this awesome workout, and it can be done in the comfort of your own home.
Wherever you are in the world, whether in a hotel, a parking lot, a beach, or a local park, you can practice this workout routine. Complete three rounds of the following 4 exercises, with the focus on working for 30 seconds, followed by a 30-second rest interval for each exercise. Go at your own pace, rest when you need to—just don’t give up!
Jumping jacks, also known as star jump, is a beginner’s level exercise that is great for getting the body warm and increasing oxygen circulation around the body. They make a great addition to your home workout. You can learn more about the benefits and exercise variations in this jumping jacks tutorial.
- Stand tall with your feet hip-width apart and arms down by your sides. This is the starting position.
- Start by jumping, spreading your legs out wider than shoulder-width, whilst simultaneously raising your arms out to the side and above your head.
- Return to the starting position.
- Repeat this movement for 30 seconds.
The plank jack is a combination of cardio and core strengthening movement. This exercise can help you develop the muscles of both the upper and lower body. Adding these into your routine will sculpt your core, burn calories, and give you tons of energy!
- Start in a plank position with your arms extended shoulder-width apart and hands under your shoulders. Your feet are straight and together. Your body should be in a straight line. Engage your glutes and core.
- Exhale as you jump both feet out wide to each side at approximately shoulder-width apart.
- Inhale as you jump your feet back together to the starting position.
- Repeat this in and out motion for 30 seconds. For an additional challenge, you can perform plank jacks on your forearms.
The bodyweight squat is a compound exercise and strengthens your lower body muscles such as the glutes, quadriceps, hamstrings, and many other muscles. They keep your bones and joints healthy, along with improving your lower body mobility.
- Stand tall with your feet being shoulder-width apart. Point your toes slightly outwards and have your arms by your side. Engage your core.
- Inhale as you squat down as if you are going to sit on the chair. Lower down until your thighs are parallel to the ground. You can bring your hands together in front of your chest to counterbalance. Keep your core tight and your torso upright.
- Exhale as you push through the heels of your feet to drive back to the starting position.
- Repeat this movement for 30 seconds
This exercise will develop strength and endurance in the upper body muscles, especially the chest and triceps. You can make this exercise easier by doing knee push-ups. Remember to go at your own pace, and rest when you have to.
- Begin on all fours, placing your hands at shoulder-width apart, with your shoulders being stacked directly on top of your wrists. Your feet are together. Engage your glutes and core to ensure that your body is in a straight line.
- Inhale as you lower your body by bending the elbows. Lower down until your elbows are at a 90 degrees angle. Pause for a second.
- Exhale as you push yourself back up.
- Repeat this movement for 30 seconds.
How to Get Energy Fast Without Caffeine
As the day continues and hours pass by, when you feel your energy decline, like millions of other people, you would perhaps reach out for a good old cup of java. While that is a conventional route, however, being dependent on caffeine can lead to a lower return of energy with each additional drink.
Going overboard can have the opposite effect, this includes the feeling of anxiety, twitchy, and even unfocused. Moreover, it can lead to a higher heart rate and breathing rate. Below is a list of solutions that provide energy fast without caffeine.
Natural, At-Home Energy Boost Tips
Consume Energy-Boosting Foods
Eating whole grains, proteins, leafy greens, nuts, and seeds, along with magnesium-rich foods such as bananas, avocado, and almonds can be a great way to ramp up your energy as this is beneficial for breaking down glucose into energy.
Take a Power Nap
Finding a nice, comfortable place to have a short power napping for 15-30 minutes will revitalize your energy for the rest of the day. This will help us recover from sleep deprivation and give us bursts of alertness and energy. Even if you don’t actually fall asleep, you will still reap a psychological benefit simply from the lack of stimulation.
Crank Up the Tunes
Listening to your favorite song and singing along will not only boost your energy but also get you in a good mood. Music can work wonders on your energy level as your favorite melody can increase blood circulation, sending more oxygen, and nutrients around your body, therefore, raising your energy levels.
Practicing a brief session of meditation can be the best thing for you to feel refreshed. Take 5-10 minutes to do some deep breathing and focus on your breath. Inhale at a count of 3, followed by an exhale at a count of 3. If your mind wanders, just bring your attention back to your breath.
At-Home Equipment Free Workout
Getting to the gym every day isn’t always realistic. This could be down to lack of time due to work, lack of confidence or the gym being too busy. These are valid points, but you don’t need to rely on weights because you have a fantastic alternative: your body weight and the law of gravity.
Bodyweight training can help you build muscle, burn fat, and get shredded without the use of any pieces of equipment, which can be just as effective as training with free weights or weight machines.
Load these 10 bodyweight movements in your workout arsenal to catch a sweat, anytime, and anywhere. These are effective exercises that target the upper body, lower body, and core. Choose any 3-4 of these exercises and do them for 4 sets with about 30 to 45 seconds of rest between each set.
- Lunges – 10 reps
- Air squats – 10 reps
- Jump squats – 8 reps
- Lateral lunges – 10 reps
- Burpees – 8 reps
- Chair dips – 8 reps
- Knuckle push-ups – 8 reps
- Lying leg raises – 10 reps
- Flutter kicks – 20 seconds
- Mountain climbers – 20 seconds
Once each exercise round has been completed four times, you’re finished. Make sure you don’t select the same exercises the next time you work out in order to give fatigued body parts a break and to give other muscles a chance to develop. Before long, you’ll be well on your way to forging a fit, healthy body while also supplying yourself with natural, all-day energy.