Bend your left knee as you push your hips back Keep both feet flat on the floor throughout the lunge. Push off with your left leg to return to standing Do 10 lunges on the left side before switching to the right side. Running Pushups. Start in a plank position, elbows extended, and head in a neutral position looking at the floor Slowly descend to the floor until the upper arms are parallel or your chest touches the floor Push back to the starting point by extending the elbows and driving your palms into the floor.

Drive your knee towards your chest, slowly lower back to the starting position and do 10 reps before switching to the opposite side.

Bicycle Crunches. Lie flat on the floor with your lower back pressed to the ground Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground Straighten your right leg out to about a degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee Switch sides and do the same motion on the other side to complete one rep.

Do this movement for 30 seconds. Workout 3 - Build Your Muscular Endurance Looking to build more stamina? Plank to Pushup. Start in a plank position on your forearms with your feet shoulder-width apart and your lower back flat Press your body up to a push-up position and then lower yourself back down into a plank.

Do this plank to pushup 10 times. Switch-Step Lunges. Stand with your feet a lunge length apart with one foot in front of the other Bend both knees to 90 degrees and descend into a lunge Jump straight up into the air and switch the legs so that you land back down with your opposite foot forward Land softly, drop back down into a lunge, and repeat 10 times.

Stand with your feet shoulder-width apart and your arms at your sides Push your hips back, bend your knees, and lower your body into a deep squat Place your hands on the floor directly in front, just inside your feet.

Shift your weight onto your hands Jump your feet back to softly land on the balls of your feet in a plank position Your body should form a straight line from your head to heels.

Jump your feet back so that they land just outside of your hands Reach your arms over head and explosively jump up into the air. Land and immediately lower back into a squat. Do this 10 times. Workout 4 - Stretch Your Hamstrings This workout is great for stretching the hamstrings, quadriceps, and glutes.

Begin standing at the back of your mat. Hinge your body forward and walk your hands out in front of you along the floor, keeping your feet in place Continue walking your arms out past the plank position Your arms should be above your head and your feet should still be at the back of the mat Hold this position for seconds before walking your feet back towards your hands Continue inching your body up until your feet meet your palms.

Repeat this movement 10 times. Lunge with a Front Kick. Step back with your right foot and lower into a reverse lunge Squeeze your glutes as you push down through your left heel and kick your right leg in front of you as you straighten your left leg Do this movement 10 times, then repeat on the other side, kicking your left leg.

Glute Bridge. Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down Lift your hips off the ground until your knees, hips and shoulders form a straight line.

Do this movement 10 times. Get your resistance band now! References Ducharme, Jamie. This is the Best Time of Day to Work Out, According to Science. Increase Energy Levels and Cure Fatigue Through Exercise. Ace Fitness.

My Wish List. Last Added Items. A good rule of thumb is to eat a mixture of carbs and protein prior to exercise 1. A combination of carbs and protein is recommended for pre-workout meals. Which foods and how much you should eat can vary based on the type, duration, and intensity of your workout. Supplement use is common in sports.

These products may enhance performance, improve strength, increase lean body mass, and reduce fatigue. Creatine is probably the most commonly used sports supplement. It has been shown to increase muscle mass, muscle fiber size, muscle strength, and power, all while delaying fatigue 15 , Taking 3—5 g of creatine monohydrate per day is effective Among many other benefits, caffeine has been shown to improve performance, increase strength and power, help reduce feelings of fatigue, and stimulate fat burning 18 , Caffeine can be consumed in coffee, tea, and energy drinks, but it can also be found in pre-workout supplements and pills.

However, it has been shown to be effective even when ingested 15—60 minutes prior to exercise Studies have shown that taking BCAAs before workouts helps decrease muscle damage and increase muscle protein synthesis 20 , Most benefits of BCAAs have been observed in doses of at least 91 milligrams mg per pound lb.

of body weight, or mg per kilogram kg For a person that weighs lbs. Beta-alanine is an amino acid that increases your muscle stores of carnosine. It has been shown to be most effective for short and high intensity exercises. It does this by increasing exercise capacity and muscle endurance while reducing fatigue 23 , The recommended daily dose is 4—6 g, which should be taken for at least 2—4 weeks The combination of these ingredients may have synergistic effects and improve performance significantly Caffeine, creatine, beta-alanine, branched-chain amino acids, arginine, and B vitamins are among the most commonly used ingredients in these products 25 , These pre-workout supplements have been shown to increase work output, strength, endurance, anaerobic power, reaction time, focus, and alertness 25 , Creatine, caffeine, BCAAs, and beta-alanine are often recommended before a workout.

Multi-ingredient pre-workout supplements combine many different ingredients for optimal benefits. Your body needs water to function. Good hydration has been shown to sustain and even enhance performance, while dehydration has been linked to significant decreases in performance 27 , This will improve fluid balance 29 , The American College of Sports Medicine ACSM recommends drinking beverages slowly at least 4 hours before exercise.

Additionally, they recommend consuming a beverage or snack that contains sodium to help retain fluids Water is important for performance. Eating protein helps improve muscle protein synthesis, prevent muscle damage, and promote recovery. Pre-workout meals can be eaten 3 hours to 30 minutes before a workout.

However, choose foods that are easy to digest, especially if your workout starts in 1 hour or less. This will help you avoid stomach discomfort. At the end of the day, simple pre-workout nutrition practices can go a long way in helping you perform better and recover faster.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Eating the right foods after workouts is important for muscle gain, recovery, and performance.

Here is a guide to optimal post-workout nutrition. Exercise burns calories, but many people claim it doesn't help you lose weight. This article explores whether exercise really helps with weight loss.

When it comes to eating foods to fuel your exercise performance, it's not as simple as choosing vegetables over doughnuts. Learn how to choose foods…. Caffeine is a powerful substance that improves exercise performance.

Desperate times call for desperate measures! Caffeine can be your friend on days when your energy levels are in the gutter. Caffeine is a stimulant, so it naturally raises your heart rate and gives energy levels a boost. It increases the amount of adrenaline in your system, sending extra glucose and oxygen to your muscles.

This can give you a serious energy and performance boost during strength training sessions. Caffeine may give a boost in endurance, power and muscle recovery as well!

Studies show that caffeine may be helpful in delaying onset of muscle fatigue, releasing pain-reducing endorphins and reducing lactic acid build up. Instead, try to reserve caffeine for times when you really need it. On low energy days, shortly before your workout, have a quick shot of espresso or cup of green tea.

One of the biggest motivating factors for exercise is having a routine we really enjoy doing day after day. Athlean-XX for Women also has built in challenges to help you track your progress using your own physical strength and stamina.

We provide you with a tape measure so that you can take your measurements once per month rather than focusing on numbers on the scale.

Push off with your left leg to return to standing Do 10 lunges on the left side before switching to the right side. Running Pushups. Start in a plank position, elbows extended, and head in a neutral position looking at the floor Slowly descend to the floor until the upper arms are parallel or your chest touches the floor Push back to the starting point by extending the elbows and driving your palms into the floor.

Drive your knee towards your chest, slowly lower back to the starting position and do 10 reps before switching to the opposite side. Bicycle Crunches. Lie flat on the floor with your lower back pressed to the ground Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground Straighten your right leg out to about a degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee Switch sides and do the same motion on the other side to complete one rep.

Do this movement for 30 seconds. Workout 3 - Build Your Muscular Endurance Looking to build more stamina? Plank to Pushup. Start in a plank position on your forearms with your feet shoulder-width apart and your lower back flat Press your body up to a push-up position and then lower yourself back down into a plank.

Do this plank to pushup 10 times. Switch-Step Lunges. Stand with your feet a lunge length apart with one foot in front of the other Bend both knees to 90 degrees and descend into a lunge Jump straight up into the air and switch the legs so that you land back down with your opposite foot forward Land softly, drop back down into a lunge, and repeat 10 times.

Stand with your feet shoulder-width apart and your arms at your sides Push your hips back, bend your knees, and lower your body into a deep squat Place your hands on the floor directly in front, just inside your feet.

Shift your weight onto your hands Jump your feet back to softly land on the balls of your feet in a plank position Your body should form a straight line from your head to heels.

Jump your feet back so that they land just outside of your hands Reach your arms over head and explosively jump up into the air.

Land and immediately lower back into a squat. Do this 10 times. Workout 4 - Stretch Your Hamstrings This workout is great for stretching the hamstrings, quadriceps, and glutes.

Begin standing at the back of your mat. Hinge your body forward and walk your hands out in front of you along the floor, keeping your feet in place Continue walking your arms out past the plank position Your arms should be above your head and your feet should still be at the back of the mat Hold this position for seconds before walking your feet back towards your hands Continue inching your body up until your feet meet your palms.

Repeat this movement 10 times. Lunge with a Front Kick. Step back with your right foot and lower into a reverse lunge Squeeze your glutes as you push down through your left heel and kick your right leg in front of you as you straighten your left leg Do this movement 10 times, then repeat on the other side, kicking your left leg.

Glute Bridge. Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down Lift your hips off the ground until your knees, hips and shoulders form a straight line. Do this movement 10 times.

Get your resistance band now! References Ducharme, Jamie. This is the Best Time of Day to Work Out, According to Science. Increase Energy Levels and Cure Fatigue Through Exercise. Ace Fitness. My Wish List. Last Added Items.

Add to Cart Add to Cart. Unauthorized use prohibited. Download a PDF of this infographic. Home Healthy Living Fitness Staying Motivated Power Up to Move More Infographic. Power Up to Move More Do you have trouble staying energized for your post-workday workout?

Hydrate: Drink water throughout the day and especially before, during and after physical activity. Fuel up: Snack on healthy carbs, such as vegetables, fruits and whole grains, when your energy is starting to lag.

Fight fatigue: Alternate sitting and standing during the day. Wear comfy shoes you can easily walk in to keep your legs and feet feeling fine. But, the key here is moderation. Too much can lead to jitters, anxiety, and disrupted sleep patterns. The post-coffee crash can have a negative impact on brain function.

Aim for about to milligrams of caffeine, roughly the amount in a ounce cup. And, ensure you consume it at least 30 minutes before your workout for optimal impact.

Common ingredients include nitrates, branched chain amino acids, β-alanine, and L-arginine—which are all big performance boosters. The problem with pre-workout? Many are cheap, poorly made—and contain way too much caffeine. This will prevent you from getting enough sleep and lead to stomach issues and slumps in energy later in the day.

Protein powder isn't just for post-workout muscle recovery. It can also play a role in your pre-workout routine. Adding protein to your pre-workout snack will help give you a steady release of energy. Protein takes longer to digest than carbohydrates, which means it provides sustained energy throughout your workout.

Our shakes give you extra fuel and help you stay energized throughout the day. When it comes to making sure you have enough energy for your workouts, there's no one-size-fits-all solution.

It's about understanding your body, experimenting with different strategies—and finding what works best for you. A balanced diet rich in complex carbohydrates and protein underpins everything you do—so pay attention to your pre-workout foods.

Also, drink water throughout the day and get plenty of sleep. Remember, it's not just about that immediate jolt of energy. Instead, focus on looking after your health so that you have plenty of energy throughout the day.

But if you do need an extra boost of energy, make sure you choose a high-quality supplement such as Crazy Nutrition Pre-Train Formula.

Supplements Nutrition Training Wellbeing Search. Supplements Nutrition Training Wellbeing. How to get energy before your workout 7 min read. Blood pumping pre-workout? Yes, please What effect does protein powder have on your energy?

More energy for your workout: final thoughts Some days, you arrive at the gym bursting with energy, ready to attack the dumbbells and smash through your PBs.

On that same note, it may help to do a quick warm up to get your blood pumping, too. Try torso twists, dynamic stretches, or jumping jacks before your workout. Taylor, K. Adult Dehydration. StatPearls Publishing; Jan. Kari Pearce , fitness trainer and founder of PHIIT.

Christina Jax, MS, RDN, LDN, CLT, RYT , registered dietician. Amanda Lane, MS, RD, CDCES , registered dietician and founder of Healthful Lane Nutrition.

Patricia Kolesa, RDN , registered dietician. Dana Ellis Hunnes, PhD, MPH, RD , senior clinical dietitian at UCLA Medical Center. Alayna Curry , AFAA-certified fitness and founder of Workout With Mom.

by Carolyn Steber. How To Get Energy Before A Workout. SEARCH CLOSE. See All Celebrity Beauty Hair Skin Nails Makeup. See All Health Relationships Self. See All Astrology Tech Food Travel.

Newsletter About DMCA Advertise Terms Privacy Masthead Editorial Standards Your Privacy Options. They contain "substantial quantities" of carbohydrates as well as minerals, vitamins and antioxidants, the study said.

Pretzel crackers can also provide the carbohydrate boost you need before a workout. They can also be eaten to supplement your energy during exercise. Those who do more than an hour of "intense aerobic exercise" will need to fuel their bodies with extra carbohydrates while working out.

Two to three handfuls of pretzels or even five to 10 ounces of a sports drink every 15 to 20 minutes can meet this need. The body's quickest source of energy comes from grain foods such as bread, pasta, oatmeal and cereals, explains the HHS. So a fruit and grain bar makes a perfect pre-workout snack, said Ehsani, supplying you with the benefits of both fruit and grains.

You should be sure that at least half of your grain food choices are wholegrain foods such as wholewheat bread or pasta and brown rice, the HHS says.

A granola bar without nuts since nuts are high in fiber and take longer to digest is another good pre-workout energy booster.

MedlinePlus says around a half cup to two-thirds cup of low-fat granola can also help provide extra fuel during a workout if you're doing over an hour of intense aerobic activity. Ehsani explained that before a workout, you should avoid consuming foods that are high in fat such as fried foods, cheese, nuts, seeds, avocados, oils and nut butters.

These take much longer for your body to digest and won't provide you with the quick energy you need. Any foods high in protein, which also will take too long to digest, should be avoided. These may include meat, fish, seafood, chicken, eggs, beans, lentils and tofu, the dietitian nutritionist noted.

The body can use protein as a source of energy, but only after its carbohydrate stores have been depleted. As mentioned earlier, any foods high in dietary fiber should be avoided before exercise since such foods "move slowly throughout the digestive tract," Ehsani explained.

Some high fiber foods to avoid before working out include vegetables, nuts, seeds, beans and lentils. Newsweek is committed to challenging conventional wisdom and finding connections in the search for common ground.

Soo Kim is a Newsweek reporter based in London, U. She covers various lifestyle stories, specializing in travel and health. Soo covered the COVID pandemic from to , including interviews with chief medical advisor to the president, Dr.

Anthony Fauci. Soo has reported on various major events, including the Black Lives Matter movement , the U.

and Canadian elections , and the Tokyo Olympics. Before Newsweek, Soo was a travel reporter and commissioning editor for the award-winning travel section of the Daily Telegraph a leading U. national newspaper for nearly a decade from , reporting on the latest in the travel industry, from travel news, consumer travel and aviation issues to major new openings and emerging destinations.

Soo is also a South Korea expert, from the latest K-dramas including Squid Game , Korean films and K-pop news to interviews with the biggest Korean actors. Soo is the author of the book How to Live Korean , which is available in 11 languages, and co-author of the book Hello, South Korea: Meet the Country Behind Hallyu.

Soo is a graduate of Binghamton University in New York and the journalism school of City University in London, where she earned a Masters in international journalism.

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Follow her on Instagram at miss. kim or X, formerly Twitter, at MissSooKim Soo Kim is a Newsweek reporter based in London, U. To read how Newsweek uses AI as a newsroom tool, Click here. Your daily briefing of everything you need to know. You may unsubscribe at any time.

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