Energy workout

A cardio workout that gets you feeling vibrant, fit and strong.

This is a high-energy, athletic workout designed to burn calories and fat. Fun and fast paced, it alternates between cardio, plyometric (jump-training) and bodyweight strength exercises.

Why it’s good for you

This workout will get your heart pumping, improve your fitness, and help strengthen and tone. It will put a smile on your face and leave you feeling energised for the rest of the day.

Who should try it?

Anyone looking to have fun and work up a sweat. This workout is beginner-friendly and will help anyone to improve their energy and fitness levels, as well as helping towards any weight loss goals.


Make sure you are fuelled and hydrated to ensure you have sufficient energy. Wear comfortable workout gear that lets you move freely and do the exercises correctly.

The workout

Complete short, fast bursts of the following moves. Try for 20 seconds of each, with a 10-second rest in between, and repeat the circuit 8 times.

  • Jumping jacks
  • Jump squats
  • Knee repeaters
  • High knees run in place
  • Mountain climbers
  • Plank to push up
  • Lunge jumps
  • Burpees
  • Punches
  • Sprinter sit ups

Keep scrolling to see how each move is done!

1. Jumping jacks 

  • Start by standing with your feet together.

  • In one motion, jump your feet out to the side and raise your arms above your head.
  • Immediately reverse the motion by jumping back to the starting position.

2. Jump squats 

  • With your legs hip-width apart, bend down into a regular squat.

  • Engage your core and jump up explosively.
  • When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

3. Knee repeater 

  • Set up in a lunge position, with your weight in your left heel and your right leg extended back.
  • Bring your right knee up high towards your chest, and bring your arms down towards your knee at the same time. Stay low in the lunge, pushing the weight through the front heel.
  • Continue to repeat quickly but maintaining a tight core. Switch legs.

4. High knees run in place 

  • Run on the spot, making sure you bring your knees up as high as you can. Stand tall, keep your core strong and use your arms to draw your knees up even higher.

5. Mountain climbers

  • Begin in a push up position, with your weight supported by your hands and toes.

  • Flexing the knee and hip, bring one leg forward until the knee is approximately under the hip.
  • Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.
  • Repeat in an alternating fashion.

6. Plank to push up 

  • Begin in a plank position with your forearms on the ground.

  • Lift into a push up position one hand at a time and quickly move back down into the plank position.
  • Remember to alternate arms each time and hold your body in a strong plank throughout.

7. Lunge jumps 

  • Start standing in a lunge position, bending the knee about 90 degrees.

  • Jump straight up. While in the air, switch legs so that you land in a lunge with the other foot forward.

  • Repeat.

8. Burpees 

  • Place your hands on the floor and kick your legs back, so you end up with your stomach and thighs on the floor. Your elbows should be bent.

  • From this position, press up like you’re doing a push up and push your hips up.

  • Jump your feet under your hips and stand.

  • Finish the movement by jumping in the air and bringing your hands over your head. Repeat.

9. Punches 

  • Start with your feet shoulder width apart, and place your dominant foot forward slightly. Bend your knees, and hold your hands up near the top of your chest.
  • Starting with your dominant arm first, punch your arm forward, slightly rotating your shoulder, and twisting at the torso. The target of your punch should be straight in front of you and at shoulder height.
  • As you retract your dominant arm by pulling your elbow back to your side, extend your other arm forward, again rotating at the shoulder and torso. Make sure to keep your core engaged.

10. Sprinter sit up

  • Lie on your back with your arms at your sides and legs extended.

  • Sit up with an explosive movement, simultaneously bringing the right knee to your chest and swinging the left arm forward as if running.
  • Fully extend the right leg and return the left arm to the starting position.

  • Sit up again, this time bringing the left knee in to the chest as you swing the right arm forward. Repeat, alternating arm and leg movements as though sprinting.

This energy workout was provided by Lucy Quinn from Pure Health Clubs, with moves demonstrated by Marina Perry. 

Exercise safelySee your doctor for advice before starting any new exercise program, especially if you have any existing health concerns or you are just starting out. Find out more about exercise safety from the Better Health Channel.


Recommended reading - Your Melbourne guide for getting active


8 breathtaking hiking trails around Australia

Discover your love for the great outdoors with this list of stunning hiking trails.

Read more

Meet the joggers and walkers of Melbourne’s Tan track

The Tan track is a jogger's Mecca, with runners and walkers pounding the pavement morning and night.

Read more

Top training runs in Melbourne

With lush parks, mountains and coastline, the Melbourne area offers some great training runs.

Read more

Memorable fun runs

We ask Medibank members and Olympic athletes about their most memorable fun runs.

Read more

7 unconventional fun runs

These unique fitness events put a twist in the running experience.

Read more

Exploring at dawn

We’ve discovered three cities where the contrast between daytime and dawn is especially strong.

Read more

The Great Ocean Road Marathon

Run from Lorne to Apollo Bay in one of Australia’s most visually spectacular marathons.

Read more

Electric Run Melbourne

It’s a dazzling electric wonderland and fitness event at once – and it’s coming to Melbourne.

Read more
In Brief

Cadel Evans Great Ocean Road Race

Embrace a passionate, two-day cycling course along Victoria's scenic coastline.

Read more

For full functionality of this site it is necessary to enable JavaScript. Here are instructions on how to enable JavaScript in your web browser.