Quick home workouts for when you’re too tired to work out.
- Katie Bateman
- Jul 22
- 9 min read
Updated: Aug 29
These are the best low-energy workouts to boost your mood and move your body gently.
By Katie B. — Airline Pilot, Wellness Enthusiast & Creator of The Wellness Glow-Up
We all need these quick home workouts in our wellness toolkit.
We all know that movement is life-giving. Our bodies need it — not just to stay strong, but to support digestion, improve circulation, boost mental health, and so much more. But let’s be honest… we all have those days where even putting on workout gear feels like a workout.
For me, it’s usually after an early shift at work. My body feels fine, but my brain is fried. All I want to do is sit on the couch in my undies, binge TV, and snuggle my cats. And honestly? Sometimes I do exactly that — guilt-free.
But other days, I want to move... I just can’t be bothered. It’s not my body holding me back, it’s that “getting started” hump that feels massive. If you’ve been there, you’re in the right place.
I’ve learned the hard way that building in more rejuvenating, low-effort movement days is actually an essential part of a well-rounded, healthy lifestyle — and definitely not something to beat yourself up over.
There are so many factors that affect what kind of workout your body needs: sleep, hormones, injury, pregnancy, your current fitness level — and these things fluctuate daily. Your body is always changing. That’s why it’s so important to listen in and know when to rest, when to push, and when to simply move gently.
And let’s be real — sometimes your body feels totally fine, but you’re either mentally drained or short on time. That’s perfectly normal too.
This post is all about fitting in quick home workouts that are designed to give you a little energy lift and a hit of those endorphins we all crave. So many of us get stuck in the all-or-nothing mindset — like, “If I’m not doing an hour at the gym, what’s the point?” But that thinking isn’t helpful or sustainable if you want to actually thrive.
So let’s flip the script. Here are five of my favourite quick workouts that boost energy — perfect for those low-energy days when you still want to move your body, just without the overwhelm.
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How to Tell If It’s a Rest Day You Need
1. Physical Signs of Overload
Persistent soreness or muscle fatigue that doesn’t improve—even after adequate rest—signals your body needs a break.
Elevated resting heart rate, slower recovery during workouts, or chronic illness susceptibility are major red flags Reduced performance even on routine workouts—what felt easy is now hard—often points to overtraining.
2. Mental & Emotional Fatigue
Mood changes like irritability, anxiety, or depression can indicate you’re over-stressed
Dread or lack of desire toward your workouts—not the usual mental resistance—often suggests you genuinely need rest
Poor sleep quality—difficulty falling or staying asleep—is tightly linked to overtraining and stress.
3. Behavioural & Physiological Clues
Loss of appetite or reliance on caffeine and sugar for energy can reflect nervous system fatigue.
Catching more colds or feeling run down frequently = immune system under strain
How to tell if it’s Just Motivation Lacking
These are subtle cues your body can handle movement—it’s your mind that needs coaxing:
You’re physically fine—no soreness, no increased heart rate, no performance dip—but the thought of exercising feels heavy.
It's a mental block—you’re tired of starting, or it feels like a chore, not your body protesting.
Boredom or emotional fatigue, rather than soreness—your motivation may be hiding behind more emotional/mental stagnation.
Quick Self-Check Questions to Ask Yourself Before you Workout
Am I sore, struggling to sleep, or performing worse?
→ Rest.
Am I physically OK but mentally dragging?
→ Likely a motivation hurdle—try a short movement.
Did I sleep enough last night?
→ Under 7 hours? Try a nap first.
Is my resting heart rate elevated?
→ Rest or active recovery.
Is my mind resisting vs. my body feeling achy?
→ Mind resistance = motivation fix; body discomfort = real rest needed.
Your body will tell you when it needs rest—through soreness, mood, sleep, and performance changes. If none of those are present but you’re still dragging, it’s likely motivation, not injury or burnout. Use the self-check questions above to figure out whether a recovery session or a little motivation nudge is what you need today.
The 5 Best Workouts for Low Energy Days (No Equipment Needed)
These puppies are 5–15 minutes, beginner-friendly, and easily done at home.
Gentle Yoga or Stretch Flow
Focus: breath + movement
Benefits: releases tension, lowers stress
My absolute fave Free online Yoga that you can do anywhere is from Yoga with Kassandra. Follow her on you tube and when you’re feeling like you need a restorative or energising stretch infused with some relaxing mindfulness go to her channel and search a time frame that suits what your vibing for the day.
Walking Workout (In Place or Outside)
Add light arm swings, a weighted back back or or hold small weights for a extra bone density and muscle health wins.
Great for a quick energy boost
Walking is a low-risk, high-reward workout: it’s gentle on the joints, powerful enough to support heart and metabolic health, and it gives your mental wellbeing a much-needed lift — all with minimal gear or planning. That’s why it’s such a standout when it comes to quick workouts that boost energy, especially on those low-energy days when you still want to move but need something simple and effective.
The key to adding walking into your tired-day workout repertoire is ditching the rules around time and step count. If you’re anything like me, it’s easy to get caught in the mindset of “if it’s not a certain distance or duration, it doesn’t count.” Let’s leave that thinking at the door. Even a walk around the block is good for your mood, your heart, and your overall wellness.
So, just pop your shoes on and see where you end up. You might surprise yourself — or at the very least, make yourself proud for doing something small, simple, and really good for you.
I recently earned a Walking pad from an incentive with Shaklee and it has been a game changer for cold wintery nights. I’ll grab it out, pop on some garbage reality TV and walk while I watch!
You can buy reasonably affordable ones these days.
Low-Impact Pilates Core Burner
Short + slow doesn’t mean ineffective
Engages core and posture muscles
You’ll feel energised and stronger straight away.
A low-impact Pilates core burner is the perfect short workout when you want something gentle yet incredibly effective. It focuses on deep core activation — which doesn’t just mean your abs, but also includes the muscles that support your posture, lower back, and pelvic floor. The beauty of Pilates is that it strengthens from the inside out, helping to improve balance, stability, and body awareness without putting stress on your joints. Even just 10 minutes can help reduce lower back pain, support better digestion (thanks to engaging those inner core muscles), and boost your overall energy by reconnecting you to your breath and body. It’s one of those sneaky little workouts that leaves you feeling stronger, taller, and more centred — without breaking a sweat or needing fancy equipment.
I love Lilly Sabri for a quick Pilates workout that you know will deliver results.
When you want to work on to workout but don’t want to leave the floor. Head to her page, browse her workouts and find something that matches your energy.
Bonus Tip - Save the ones you love and do them on repeat. You’ll become addicted to the feeling and results.
5-Minute Dance Party (Yes, Really)
Just press play and move however you feel
Boosts dopamine and energy fast
Never underestimate the power of a good old-fashioned at-home dance party. It’s one of the most joyful ways to sneak in movement — no structure, no rules, just you, your favourite tunes, and the freedom to move however you like. Dancing boosts endorphins, improves coordination, gets your heart rate up, and helps shake off mental fog or low mood in minutes. Plus, it’s an amazing stress reliever. Whether you go full Beyoncé in the lounge or just bop around while making dinner, dancing gets your blood flowing and shifts your energy in the best way. No choreography needed — just hit play on your go-to playlist and let your body do the rest. It’s fun, freeing, and totally counts as a workout. Bonus points if your pets or kids join in!
Bonus Tip - Create a Dance party playlist so you can easily crank the tunes you love and get your energy up super quick.
Bodyweight Circuit (3 Moves x 2 Rounds)
Things like wall push-ups, air squats, marching in place. Don't over complicate it and
customise for how you’re feeling.
A simple bodyweight circuit is a great way to get your blood pumping without overcomplicating things. Just pick three moves — think squats, wall push-ups, and marching in place — and run through them for two quick rounds. It’s efficient, equipment-free, and you can scale the intensity up or down depending on how you feel. This kind of short, structured movement boosts circulation, activates major muscle groups, and leaves you feeling accomplished in under 10 minutes.
Not sure where to starts? Here are some of my fave combos:
Increase or decrease the repetitions depending on your energy.
Combo 1
20 x Tricep dips using a coffee table or dining room chair
20 x Squat jumps (Or just squats if jumping is not a goer today)
20 x Bicycle crunches
Repeat one more time and then give yourself a fist bump.
Combo 2
20 x Pushups (Knees or toes)
20 x Clam shells on each leg
20 x Jack knifes
Repeat one more time and then give yourself a fist bump.
Combo 3
20 x Sit ups
20 x Lunges on each leg
1 minute plank hands or elbows.
Repeat one more time and then give yourself a fist bump.
These workouts are short, sweet and punchy.
Pick one right now and give it a try — even just 3 minutes will make you feel fab!
Tips to Motivate Yourself When You’re Not Feeling It
We all have those days where motivation is hiding under a blanket somewhere. The trick is to make movement as easy and inviting as possible. Keep your workout clothes somewhere visible (bonus points if they make you feel like a badass), press play on an energising playlist, or set a timer for just seven minutes — sometimes that’s all it takes to get going. Pair your movement with something you enjoy, like your morning coffee, a podcast, or a bit of sunshine. Most importantly, shift your focus away from how you feel right now and think about how you want to feel after. A little movement can change your whole mood. Trust me, movement is medicine even in small doses.
Need extra cheer leading and support? Click here join the Wellness Glow-Up Facebook group A safe space for you to learn about wellness, and receive support from a group of legends.
When Rest Is the Best Workout
Sometimes the healthiest thing you can do is nothing at all — and that’s not lazy, it’s smart. Rest is just as important as movement when it comes to your overall wellbeing. It’s time to normalise choosing rest over hustle, especially when your body is clearly asking for it. Learning to honour those signals — like deep fatigue, irritability, or lingering soreness — is a form of self-respect. On those days, try a gentle alternative like legs-up-the-wall pose, foam rolling, or even stretching in bed. These small acts still support circulation and recovery without draining your energy. Remember, rest is part of the workout — it’s what allows you to come back stronger.
I also love to use days like this to have a sauna, ice bath, magnesium bath or get a massage. A pick and mix of self care that helps recover and reset.
Gentle Workouts, Big Wins
The biggest takeaway? Even five minutes of movement can completely shift your energy. You don’t need to crush an intense workout to feel good — sometimes, the simplest sessions are the most powerful. Consistency beats intensity every time, especially when it comes to building sustainable habits that honour your body and lifestyle. So the next time you’re feeling drained but still want to do something kind for yourself, come back to one of these gentle, energising workouts.
Save this post for your next tired day — and revisit it anytime you need a boost. You’ve got this!
Want to join a group of women thriving together with daily lifestyle, holistic wellness and self-care?
Join the Wellness Glow-Up Facebook community. Your daily Self-care pit stop to Elevate your Holistic Wellness journey. Find inner peace and everything you need to Glow from the Inside Out. This is Your personal sanctuary for nourishing Body, Mind, and Soul.
This blog is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making lifestyle changes.
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