Back to knowledge base

Energy-boost exercises

These exercises are built to wake the body up fast: a short morning routine, a break between working hours, or light movement in the evening. Every move uses your own bodyweight, takes 5–10 minutes, and needs no equipment or preparation. Photo demonstrations show the starting and finishing position of each movement, so it's hard to get the technique wrong. In the app, the Energy boost track pairs with heartier meals to build plans for demanding days. The collection stands on its own, though: open any exercise, follow the step-by-step instructions, and add the movement to your routine — starting with the very first one on the list.

142 exercises

Illustration for the 90/90 Hamstring exercise

90/90 Hamstring

5 min · Level: Beginner

Illustration for the All Fours Quad Stretch exercise

All Fours Quad Stretch

5 min · Level: Beginner

Illustration for the Ankle On The Knee exercise

Ankle On The Knee

5 min · Level: Beginner

Illustration for the Arm Circles exercise

Arm Circles

5 min · Level: Beginner

Illustration for the Calf Stretch Elbows Against Wall exercise

Calf Stretch Elbows Against Wall

5 min · Level: Beginner

Illustration for the Calf Stretch Hands Against Wall exercise

Calf Stretch Hands Against Wall

5 min · Level: Beginner

Illustration for the Cat Stretch exercise

Cat Stretch

5 min · Level: Beginner

Illustration for the Cat-cow exercise

Cat-cow

5 min · Level: Beginner

Illustration for the Chair Leg Extended Stretch exercise

Chair Leg Extended Stretch

5 min · Level: Beginner

Illustration for the Chair Lower Back Stretch exercise

Chair Lower Back Stretch

5 min · Level: Beginner

Illustration for the Chair Upper Body Stretch exercise

Chair Upper Body Stretch

5 min · Level: Beginner

Illustration for the Child's Pose exercise

Child's Pose

5 min · Level: Beginner

Illustration for the Chin To Chest Stretch exercise

Chin To Chest Stretch

5 min · Level: Beginner

Illustration for the Dancer's Stretch exercise

Dancer's Stretch

5 min · Level: Beginner

Illustration for the Dynamic Back Stretch exercise

Dynamic Back Stretch

5 min · Level: Beginner

Illustration for the Dynamic Chest Stretch exercise

Dynamic Chest Stretch

5 min · Level: Beginner

Illustration for the Elbow Circles exercise

Elbow Circles

5 min · Level: Beginner

Illustration for the Elbows Back exercise

Elbows Back

5 min · Level: Beginner

Illustration for the Front Leg Raises exercise

Front Leg Raises

5 min · Level: Beginner

Illustration for the Front plank from knees exercise

Front plank from knees

5 min · Level: Beginner

Illustration for the Full plank (straight legs) exercise

Full plank (straight legs)

5 min · Level: Beginner

Illustration for the Glute bridge hold exercise

Glute bridge hold

5 min · Level: Beginner

Illustration for the Groin and Back Stretch exercise

Groin and Back Stretch

5 min · Level: Beginner

Illustration for the Heel digs exercise

Heel digs

5 min · Level: Beginner

Illustration for the Heel-to-toe walk (wall-assisted) exercise

Heel-to-toe walk (wall-assisted)

5 min · Level: Beginner

Illustration for the Hip Circles (prone) exercise

Hip Circles (prone)

5 min · Level: Beginner

Illustration for the Hollow-body hold (legs extended) exercise

Hollow-body hold (legs extended)

5 min · Level: Beginner

Illustration for the Hug Knees To Chest exercise

Hug Knees To Chest

5 min · Level: Beginner

Illustration for the Intermediate Groin Stretch exercise

Intermediate Groin Stretch

5 min · Level: Beginner

Illustration for the Intermediate Hip Flexor and Quad Stretch exercise

Intermediate Hip Flexor and Quad Stretch

5 min · Level: Beginner

Illustration for the Isometric Chest Squeezes exercise

Isometric Chest Squeezes

5 min · Level: Beginner

Illustration for the Isometric Neck Exercise - Front And Back exercise

Isometric Neck Exercise - Front And Back

5 min · Level: Beginner

Illustration for the Isometric Neck Exercise - Sides exercise

Isometric Neck Exercise - Sides

5 min · Level: Beginner

Illustration for the Knee Across The Body exercise

Knee Across The Body

5 min · Level: Beginner

Illustration for the Knee Circles exercise

Knee Circles

5 min · Level: Beginner

Illustration for the Knee lifts exercise

Knee lifts

5 min · Level: Beginner

Illustration for the Kneeling Forearm Stretch exercise

Kneeling Forearm Stretch

5 min · Level: Beginner

Illustration for the Kneeling Hip Flexor exercise

Kneeling Hip Flexor

5 min · Level: Beginner

Illustration for the Leg-Up Hamstring Stretch exercise

Leg-Up Hamstring Stretch

5 min · Level: Beginner

Illustration for the Looking At Ceiling exercise

Looking At Ceiling

5 min · Level: Beginner

Illustration for the Lying knee rocks exercise

Lying knee rocks

5 min · Level: Beginner

Illustration for the Middle Back Stretch exercise

Middle Back Stretch

5 min · Level: Beginner

Illustration for the On Your Side Quad Stretch exercise

On Your Side Quad Stretch

5 min · Level: Beginner

Illustration for the One Arm Against Wall exercise

One Arm Against Wall

5 min · Level: Beginner

Illustration for the One Half Locust exercise

One Half Locust

5 min · Level: Beginner

Illustration for the One Knee To Chest exercise

One Knee To Chest

5 min · Level: Beginner

Illustration for the One-leg stand exercise

One-leg stand

5 min · Level: Beginner

Illustration for the Overhead Stretch exercise

Overhead Stretch

5 min · Level: Beginner

Illustration for the Pelvic tilts exercise

Pelvic tilts

5 min · Level: Beginner

Illustration for the Quad Stretch exercise

Quad Stretch

5 min · Level: Beginner

Illustration for the Rear Leg Raises exercise

Rear Leg Raises

5 min · Level: Beginner

Illustration for the Rhythmic scapular squeeze exercise

Rhythmic scapular squeeze

5 min · Level: Beginner

Illustration for the Runner's Stretch exercise

Runner's Stretch

5 min · Level: Beginner

Illustration for the Seated Calf Stretch exercise

Seated Calf Stretch

5 min · Level: Beginner

Illustration for the Seated Floor Hamstring Stretch exercise

Seated Floor Hamstring Stretch

5 min · Level: Beginner

Illustration for the Seated Hamstring and Calf Stretch exercise

Seated Hamstring and Calf Stretch

5 min · Level: Beginner

Illustration for the Seated hip march exercise

Seated hip march

5 min · Level: Beginner

Illustration for the Seated Overhead Stretch exercise

Seated Overhead Stretch

5 min · Level: Beginner

Illustration for the Seated side lean hold exercise

Seated side lean hold

5 min · Level: Beginner

Illustration for the Shoulder Circles exercise

Shoulder Circles

5 min · Level: Beginner

Illustration for the Shoulder Raise exercise

Shoulder Raise

5 min · Level: Beginner

Illustration for the Shoulder Stretch exercise

Shoulder Stretch

5 min · Level: Beginner

Illustration for the Side Leg Raises exercise

Side Leg Raises

5 min · Level: Beginner

Illustration for the Side Lying Groin Stretch exercise

Side Lying Groin Stretch

5 min · Level: Beginner

Illustration for the Side Neck Stretch exercise

Side Neck Stretch

5 min · Level: Beginner

Illustration for the Side plank (straight legs) exercise

Side plank (straight legs)

5 min · Level: Beginner

Illustration for the Side plank from knees exercise

Side plank from knees

5 min · Level: Beginner

Illustration for the Side Wrist Pull exercise

Side Wrist Pull

5 min · Level: Beginner

Illustration for the Side-Lying Floor Stretch exercise

Side-Lying Floor Stretch

5 min · Level: Beginner

Illustration for the Spinal Stretch exercise

Spinal Stretch

5 min · Level: Beginner

Illustration for the Standing anti-rotation wall press exercise

Standing anti-rotation wall press

5 min · Level: Beginner

Illustration for the Standing Biceps Stretch exercise

Standing Biceps Stretch

5 min · Level: Beginner

Illustration for the Standing Elevated Quad Stretch exercise

Standing Elevated Quad Stretch

5 min · Level: Beginner

Illustration for the Standing Gastrocnemius Calf Stretch exercise

Standing Gastrocnemius Calf Stretch

5 min · Level: Beginner

Illustration for the Standing Hamstring and Calf Stretch exercise

Standing Hamstring and Calf Stretch

5 min · Level: Beginner

Illustration for the Standing Hip Circles exercise

Standing Hip Circles

5 min · Level: Beginner

Illustration for the Standing Hip Flexors exercise

Standing Hip Flexors

5 min · Level: Beginner

Illustration for the Standing Lateral Stretch exercise

Standing Lateral Stretch

5 min · Level: Beginner

Illustration for the Standing leg extension exercise

Standing leg extension

5 min · Level: Beginner

Illustration for the Standing overhead reach and hold exercise

Standing overhead reach and hold

5 min · Level: Beginner

Illustration for the Standing Pelvic Tilt exercise

Standing Pelvic Tilt

5 min · Level: Beginner

Illustration for the Standing side leg lift (chair-assisted) exercise

Standing side leg lift (chair-assisted)

5 min · Level: Beginner

Illustration for the Standing Soleus And Achilles Stretch exercise

Standing Soleus And Achilles Stretch

5 min · Level: Beginner

Illustration for the Standing Toe Touches exercise

Standing Toe Touches

5 min · Level: Beginner

Illustration for the Superman exercise

Superman

5 min · Level: Beginner

Illustration for the Superman back extension exercise

Superman back extension

5 min · Level: Beginner

Illustration for the The Straddle exercise

The Straddle

5 min · Level: Beginner

Illustration for the Tricep Side Stretch exercise

Tricep Side Stretch

5 min · Level: Beginner

Illustration for the Triceps Stretch exercise

Triceps Stretch

5 min · Level: Beginner

Illustration for the Upper Back Stretch exercise

Upper Back Stretch

5 min · Level: Beginner

Illustration for the Upper Back-Leg Grab exercise

Upper Back-Leg Grab

5 min · Level: Beginner

Illustration for the Upward Stretch exercise

Upward Stretch

5 min · Level: Beginner

Illustration for the V-sit hold (tuck) exercise

V-sit hold (tuck)

5 min · Level: Beginner

Illustration for the World's Greatest Stretch exercise

World's Greatest Stretch

5 min · Level: Beginner

Illustration for the Bird dog exercise

Bird dog

6 min · Level: Beginner

Illustration for the Dead bug exercise

Dead bug

6 min · Level: Beginner

Illustration for the Dead bug (slow hold) exercise

Dead bug (slow hold)

6 min · Level: Beginner

Illustration for the Flutter kicks exercise

Flutter kicks

6 min · Level: Beginner

Illustration for the Glute bridge march exercise

Glute bridge march

6 min · Level: Beginner

Illustration for the Glute bridge with knee opens exercise

Glute bridge with knee opens

6 min · Level: Beginner

Illustration for the Grapevine step exercise

Grapevine step

6 min · Level: Beginner

Illustration for the Heel-to-toe walk (without support) exercise

Heel-to-toe walk (without support)

6 min · Level: Beginner

Illustration for the Hollow-body hold (knees bent) exercise

Hollow-body hold (knees bent)

6 min · Level: Beginner

Illustration for the Inchworm exercise

Inchworm

6 min · Level: Beginner

Illustration for the Lying knee drops exercise

Lying knee drops

6 min · Level: Beginner

Illustration for the Lying single-knee tuck exercise

Lying single-knee tuck

6 min · Level: Beginner

Illustration for the Lying straight-leg raise exercise

Lying straight-leg raise

6 min · Level: Beginner

Illustration for the Mini squat exercise

Mini squat

6 min · Level: Beginner

Illustration for the Overhead pull-down with a slow count exercise

Overhead pull-down with a slow count

6 min · Level: Beginner

Illustration for the Plank shoulder taps exercise

Plank shoulder taps

6 min · Level: Beginner

Illustration for the Plank shoulder taps (kneeling) exercise

Plank shoulder taps (kneeling)

6 min · Level: Beginner

Illustration for the Plank walkout exercise

Plank walkout

6 min · Level: Beginner

Illustration for the Prone swimmers (continuous flutter) exercise

Prone swimmers (continuous flutter)

6 min · Level: Beginner

Illustration for the Scapular squeeze with side arm raise exercise

Scapular squeeze with side arm raise

6 min · Level: Beginner

Illustration for the Seated knee lifts (chair) exercise

Seated knee lifts (chair)

6 min · Level: Beginner

Illustration for the Seated reverse tabletop hold exercise

Seated reverse tabletop hold

6 min · Level: Beginner

Illustration for the Seated twist and reach exercise

Seated twist and reach

6 min · Level: Beginner

Illustration for the Side plank hip dips exercise

Side plank hip dips

6 min · Level: Beginner

Illustration for the Side-lying clamshell exercise

Side-lying clamshell

6 min · Level: Beginner

Illustration for the Sideways step walk exercise

Sideways step walk

6 min · Level: Beginner

Illustration for the Sit-to-stand exercise

Sit-to-stand

6 min · Level: Beginner

Illustration for the Slow bicycle crunch exercise

Slow bicycle crunch

6 min · Level: Beginner

Illustration for the Standing knee-to-elbow crunch exercise

Standing knee-to-elbow crunch

6 min · Level: Beginner

Illustration for the Standing side leg lift (without support) exercise

Standing side leg lift (without support)

6 min · Level: Beginner

Illustration for the Standing trunk rotation (crossed arms) exercise

Standing trunk rotation (crossed arms)

6 min · Level: Beginner

Illustration for the Standing wall lean press exercise

Standing wall lean press

6 min · Level: Beginner

Illustration for the Supine heel slides exercise

Supine heel slides

6 min · Level: Beginner

Illustration for the Supine toe taps exercise

Supine toe taps

6 min · Level: Beginner

Illustration for the Windshield wipers (knees bent) exercise

Windshield wipers (knees bent)

6 min · Level: Beginner

Illustration for the Pulsing seated towel row exercise

Pulsing seated towel row

7 min · Level: Beginner

Illustration for the Side plank hip dips (kneeling) exercise

Side plank hip dips (kneeling)

7 min · Level: Beginner

Illustration for the Side-lying leg lift exercise

Side-lying leg lift

7 min · Level: Beginner

Illustration for the Slow-count wall push-up exercise

Slow-count wall push-up

7 min · Level: Beginner

Illustration for the Wall push-up with a hold exercise

Wall push-up with a hold

7 min · Level: Beginner

Illustration for the Chair incline push-up exercise

Chair incline push-up

8 min · Level: Beginner

Illustration for the Chair incline push-up with a pulse exercise

Chair incline push-up with a pulse

8 min · Level: Beginner

Illustration for the Kneeling push-up with a steady count exercise

Kneeling push-up with a steady count

8 min · Level: Beginner

Illustration for the Step-up balance exercise

Step-up balance

8 min · Level: Beginner

Illustration for the Tempo towel row on a chair anchor exercise

Tempo towel row on a chair anchor

8 min · Level: Beginner

Illustration for the Wide-grip standing towel row exercise

Wide-grip standing towel row

8 min · Level: Beginner

Illustration for the Slow-lowering incline push-up on a step exercise

Slow-lowering incline push-up on a step

9 min · Level: Beginner

Illustration for the March on the spot exercise

March on the spot

10 min · Level: Beginner

More collections