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The 20-Minute Energizing Morning Workout That’s Better Than Caffeine

It theres one thing we could all use more of, its that bam-zing-POW invigorated feeling you get after a night of perfect sleep or-lets be honest-an espresso shot. But those arent the only ways to put more pep in your step. It may seem counterintuitive, but expending energy with a good sweat can actually rev you up. Exercise releases the neurotransmitters dopamine, norepinephrine, and serotonin, as well as histamine, all of which are linked to feeling more energized, says Patrick OConnor, PhD, a professor of kinesiology at the University of Georgia.

Score An Energy Boost With This Morning Workout

Not buying it? Tons of research has found that exercise is energizing. In an analysis of 70 studies, 90 percent found that sedentary people who completed a regular exercise routine improved their energy levels, whether they were healthy or had chronic illnesses. In some cases, exercise was a better treatment for fatigue than narcolepsy drugs, and one study found that walking raised energy more quickly than caffeine.

Sweat and a little superpower go hand in hand, clearly, so meet your most revitalizing workout ever.

Time: 12 minutes

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Equipment: 15-pound dumbbells

Good for: Total-body strength and cardio

Instructions: These three moves will leave you bright-eyed and ready to take on the day. They were developed by trainer Laura Miranda, DPT, to hit all your major muscle groups. Grab a pair of dumbbells and get going.

Switch-step lunge

How to:

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Stand and jump right foot forward and left foot back; jump again, switching feet. With right leg back, lower into a lunge. Pause for 2 seconds. Jump up to stand, repeat two fast switch steps, leading with left foot. Lower into a lunge with left foot back. Repeat.

Fuel properly:

Youll get more of a boost if you start your workout with some food in the tank. If youre training early a.m., look for a carb thats easily digestible and low in fat and fiber. Half a banana can give you energy without causing GI issues before exercise, says WH advisor Amanda Baker Lemein, RD. Post-workout, recover with something like an RxBar, which has a combo of carbs, protein, and fiber to help repair muscles and replenish energy stores. That way youll walk away feeling refreshed and strong, not depleted.

Drink up:

Athletic performance takes a big hit when youre dehydrated by even 2 percent, says Lemein, who recommends drinking three liters of water a day to stay in peak mode. To keep levels high, bring a 16-ounce water bottle to your workout and try to drink the whole thing in an hour. After, drink until your pee is straw-colored or clear.

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Create good vibes:

Taking your workout outside, or at least to a well-lit part of your house or gym, will give you a jolt of alertness, says OConnor. And turn on the tunes: Fast, high-energy music has been shown to increase endurance and power, possibly by acting as a happy distraction and fatigue delayer.

Pick the right intensity for you:

Moderate-intensity exercise is the best energy lifter because it doesnt leave you completely wiped, says research. But high-intensity sessions still work-you just may feel the surge later. If youre doing a tough workout, sweat early enough that you have some extra recovery time before, say, a big meeting.

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