3 workouts to beat the midday slump 

woman working out at home

The dreaded afternoon slump is something we all know well. In part, because it’s built into our internal clocks. Most people will experience an energy dip between 1-3 PM as the result of natural hormone fluctuations. And as annoying as it is to start feeling those blahs in the middle of a workday, it can be the perfect time to step away from your computer and boost your energy with a quick workout. Here’s 3 we recommend.  

What’s the deal with the midday slump?  

Let’s talk more about your internal clock aka circadian rhythm. It’s most well-known for controlling when you sleep and wake up, but your sleep-wake cycle isn’t the only thing that’s hard wired.  

Your appetite, metabolism, body temperature and hormones also fluctuate based on a 24-hour cycle. And while the mid-afternoon slump is a result of normal hormone changes, there are some other factors that can make that energy dip feel more intense. Stress, lack of sleep, poor diet, lack of physical activity can all play a role. The good news is we don’t have to accept our sleepy fate.  

Can exercise really boost energy?  

Expend energy to feel more energized? It sounds counter-intuitive, but we promise- it’s not a trick! Exercise helps energize you in a few different ways:

  • Increased oxygen: Exercise increases the amount of oxygen that your muscles need, and your cells respond by producing more of it. Plus, the benefits aren’t just temporary. When you stick to a regular training program, your body actually gets better and more efficient at using energy. The result? Better stamina. 
  • Boosted blood flow: No matter what exercise you choose, moving your body gets your blood circulating faster. More blood to your brain, means more oxygen to your tissues and better focus and concentration.    
  • Elevated hormones: You’ve probably heard of “runners high.” It’s the result of hormones called endorphins that are triggered by exercise. Endorphins can boost your mood and make you feel more energized. You don’t need to go running to get an endorphin boost. Just 30 minutes of moderate activity will do the trick. 

3 energy boosting workouts 

Now that you’re fully sold on the benefits of exercise. Let’s get moving. Here are 3 workouts that are sure to fire you up.  

1. Pilates

A little core work with a hit of cardio to warm up and finish? Sounds like the perfect sweat sesh. Because it is. Here’s your routine: 

Total workout time: 25 minutes  

1 round  

  • 15 jumping jacks  
  • 15 squats or squat jumps  
  • 15 skaters  

4 rounds  

  • 16 dead bugs (alternating sides) 
  • 15 claim shells (each side) 
  • 15 donkey kicks (each side) 
  • 30 second side plank (each side)  

3 rounds 

  • 15 jumping jacks  
  • 15 squats or squat jumps  
  • 15 skaters 

2. Walking 

Mom was right. Fresh air solves almost anything. Fresh air, natural light AND exercise? The ultimate energy boost. Here’s your routine: 

Total workout time: 20 minutes  

  • 5 minutes warm up 

3 rounds  

  • 3 minutes brisk pace  
  • 1 minute fast pace  
  • 1 minute slow 

3. Weight training  

You don’t need ultra-heavy weights to get the benefits of weight training. If you’re training at home and all you have is a set of light dumbbells, just increase your reps. Your muscles should feel slightly fatigued at the end of each set.  

Total workout time: 20-30 minutes  

4 sets of each  

  • 12 x weighted squats  
  • 20 x walking lunges 
  • 12 x overhead press  
  • 12x bent over row  
  • 20x dead bugs  

For healthy breakfasts for lasting energy, read A nutritionist’s favorite 4 energy-boosting breakfasts

About Allie

Allie has a master’s in nutrition science from Framingham State University. She has worked as a Health Educator and Personal Trainer, and has a passion for helping people lead happier, healthier lives. 

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       



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