03 An Express Energy Boost

Exercise may be an energiser, but when you’re feeling burned out, overtaxing your body can be counterproductive. This 20-minute, full-body workout activates multiple muscle groups to boost bloodflow to your brain and kick your motivation up a gear. The steady pace moderates cortisol release, so you won’t feel depleted afterwards. In other words, it’s tailored for your WFH lunchbreaks.

THE FORMAT Start with 12 reps of each exercise back to back, then do 11, 10, and so on, down to one rep of each. “It’s a short, sharp blast that’s perfect if you’re low on time and inspiration,” says Hancock. “The descending format means there’s no chance you won’t finish; your competitive streak will kick in.” If it’s too easy, dial it up with our suggested progressions.

01/ Walkout

From standing, place your hands on the floor, then walk them out into a straight-arm plank position. Hold for a beat, keeping your hips up and core and glutes tensed. Walk back to standing. Ramp it up: When you reach the plank position, lift one hand at a time to tap each shoulder. Keep your hips square throughout, so you’re not wobbling.

02/ Squat

This is an essential movement pattern, but it’s not always easy to do well. Keep your chest up and knees pointing in the same direction as your feet. When your thighs are just past parallel, push back up to the top. Ramp it up: Sub in pistol squats. Balance on one leg, with the other extended in front of you. Squat slowly, as low as possible, then push back up.

03/ Press-Up

With your hands slightly wider than your shoulders and your arms and body straight, lower by bending your elbows. When your chest touches the ground, exhale as you push up. Ramp it up: As you lower your body, lift your right foot, swing your leg out and try to touch your knee to your elbow. Swap sides with each rep.