It’s 11:45 a.m. You’ve powered through that big report and the meeting to discuss it, which means you’ve been sitting most of the morning. And the lunch you prepped is already out on your desk (and will be mostly gone by noon). Now you need a  pick-me-up to get ahead of the afternoon blahs.

Instead of reaching for the caffeine, why not squeeze in a quick workout? We have just the moves for you to zip through a full-body workout. Perform each movement in the workout portion for 60 seconds, rest 60 seconds and proceed to the next movement. Complete the workout circuit twice to pack everything in under 30 minutes.

WARM-UP

  1. Ankle Rotation
  • Stand tall and shift your weight to your left leg as you bend your right knee to lift your right foot off the ground.
  • Gently rotate your foot for 30 seconds clockwise and 30 seconds counterclockwise.
  • Return to your starting position, shift your weight to your right leg and repeat on the other side.
  1. Arm Swings
  • Start standing tall, with your arms at your sides.
  • Swing your arms straight out and overhead, then down and behind you for 30 seconds.
  • Lift your arms to shoulder height in front of you, then gently swing them out to either side, bending your elbows to open your chest.
  • Tip: Swing to your full range of motion without exaggerating the mov

 WORKOUT

  1. Stair Climb
  • Place a step or 8-inch tall box on the floor and step onto it with your right foot, then your left foot.
  • Step back down with your left and then right foot.
  • Step up with your left and then right foot, and down with your right and then left foot.
  • Continue for 60 seconds.
  • Option 1: If you have access to a stairway, go up and down the stairs for 60 seconds.
  • Option 2: Instead of stairclimbing, perform a box run. Stand to the left of the box, step sideways onto the box with your right foot, then your left foot, and then step out and down with your right and then left foot. Repeat with your left and right foot to return to your starting position. Increase your speed for more cardiovascular challenge.
  • Tip: Don’t sacrifice form for speed.
  1. Jumping Jacks
  • Stand tall with your arms at your sides and feet hip-width apart.
  • Sweep your arms out and overhead as you jump your feet outside your hips.
  • Sweep your arms down to your sides as you jump your feet back to start.
  • Continue jumping for 60 seconds.
  1. Push-ups
  • Begin in a high plank position with your shoulders stacked over your wrists and elbows, engaging your core so that you form a strong, straight line from head to heels.
  • Bend your elbows, keeping them close to your sides, as you lower your body to hover off the ground.
  • Push through your hands to return to start. Continue for 60 seconds.
  1. Shuffle Change of Direction
  • Start in an athletic ready stance, feet hip-width apart, knees slightly bent.
  • Step out to your right and quickly bring your left foot to meet your right, repeating for about 5 yards.
  • Step out to your left and quickly bring your right foot to meet your left, repeating to return to your starting spot.
  • Continue for 60 seconds.
  • Tip: Crouch low as you shuffle for more cardiovascular challenge.
  1. Prone Leg Kicks
  • Begin in a high plank position with your shoulders stacked over your wrists and elbows, engaging your core so that you form a strong, straight line from head to heels.
  • Lift your right foot off the ground and kick it under your left leg as you lower your right hip to tap the ground.
  • Lift your right hip and bring your right leg back to your starting position.
  • Repeat with your left leg. Continue, alternating legs, for 60 seconds.
  1. Prisoner Squats
  • Stand with your feet hip-width apart or slightly wider. Raise your hands and bend your elbows to place your fingertips behind your ears or your head.
  • Keep your spine long and your back flat as you squat as low as you can without releasing your hands.
  • Press through your heels to return to your start.
  • Tip: Imagine you’re tearing a piece of paper apart with your feet as you stand up from your squat.
  • Continue squatting and standing for 60 seconds.

COOL-DOWN

  1. Standing Back Stretch
  • Start in a quarter- or half-squat position, placing your hands on your thighs.
  • Inhale and round your back like a cat.
  • Exhale, pressing your rib cage toward the floor like a cow.
  • Continue inhaling and exhaling and performing cat and cow, for 60 seconds.
  1. Standing Chest Opener—hands on lower back or clasped behind (open chest)
  • Stand tall and clasp your hands behind your glutes.
  • Roll your shoulders up and back to lift your chest to the ceiling.
  • Gently lift your clasped hands behind you to increase the stretch.

Model: Jennifer Nasab, 24 Hour Fitness
Photographer: Mark Kuroda, kurodastudios.com