Break a sweat with this quick and effective routine.

Updated: March 27, 2017

Ready for your best morning ever? Amp up your a.m. routine with a quick energy-boosting workout designed to start your day off right. All you need is 15 minutes to get a hit of cardio, strength training, and core work. The workout-courtesy of London-based trainer John Godfrey-will help you feel productive and energized almost instantly.

How it works: Grab an exercise mat (if you're on a hard floor) and a sturdy chair or stool. Follow along with Godfrey in the video, or work through the warm-up and moves below.


  • Head rolls (15 seconds each direction)
  • Shoulder rolls (15 seconds forward, 15 seconds backward)
  • Arm swings (15 seconds per arm, forward and backward)
  • Swimmers (Hinge at the hips, torso almost parallel with floor, flaring arms out, then across in front of chest; 30 seconds)
  • Hip circles (15 seconds each direction)
  • Knee circles (15 seconds each direction)

Mountain Climbers

A. Start in a high plank position.

B. Draw right knee in toward chest, tapping toe to the ground. Quickly switch, drawing left knee in toward chest, tapping toe to the ground.

C. Continue alternating quickly.

Do 10 reps on each side.

Air Squats

A. Start with feet shoulder-width apart.

B. Hinge at the hips and bend knees to lower into a squat until thighs are parallel to the ground, while raising straight arms forward.

C. Stand, lowering arms to starting position.

Do 10 reps.

Single-Leg Squats

A. Stand just in front of a chair or stool. Lift left foot forward and slightly off the ground, extending arms forward for balance.

B. Hinge at the hips and lower right knee to slowly sit on chair.

C. With left foot still lifted, press into the right foot to stand on right leg.

Do 12 reps on each side.

Side Crunches

A. Lie on the right side, right arm extended out onto the floor, and left arm extended over the right, using fingertips to balance.

B. Shift weight back slightly so core is engage. Keeping feet together and hovering off the floor, pulse legs up and down.

Do 10 reps on each side.

Side V-Ups

A. Lie on the right side, right arm extended out onto the floor, leaning back slightly to engage core.

B. Lift torso and legs at the same, reaching with left arm to try to touch toes.

C. Slowly lower back to starting position.

Do 10 reps on each side.

Cradle Rocks

A. Start in a reverse tabletop position (lying face-on the floor with knees lifted and shins parallel to the ground).

B. Reaching fingertips toward heels, rock forward so back comes off the floor, balancing momentarily on the tailbone.

C. Slowly lower back to start, keeping knees bent at a 90-degree angle throughout the movement.

Do 10 reps.


A. Lie faceup on the floor, arms extended overhead.

B. Lift arms and legs simultaneously to crunch up and balance on the tailbone in a "V" position, trying to touch fingers to legs or toes.

C. Slowly lower back to starting position.

Do 10 reps.


A. Quickly alternate driving knees up toward chest and pumping arms.

Continue for 20 seconds.

Jumping Jack Jumps

A. Stand with feet together and arms by sides.

B. Crouch down to touch fingers to the floor, then explode off the ground, jumping into the air while forming an "X" position with arms and legs.

C. Land softly with feet together and arms by sides, immediately lowering into crouch to begin the next rep.

Do 10 reps.

Multi-Plane Lunges

A. Stand with feet together.

B. Step forward with the right foot into a lunge, lowering until front knee forms a 90-degree angle. Press off right foot to return to starting position.

C. Step sideways with right foot into a lateral lunge. Push off right foot to return to starting position.

D. Repeat on the left side.

Do 10 reps on each side.


A. Crouch down to place palms flat on floor, then immediately jump feet back into high plank.

B. Lower chest down to touch the floor, then immediately press chest away and jump feet up to hands.

C. Stand and jump, reaching hands overhead, landing softly and immediately crouching down to begin the next rep.

Do 10 reps.

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