No-Time Workouts: 11 Simple "Movement Snacks" to Boost Energy on Your Busiest Days

9. Arm Circles & Shoulder Rolls (1 Minute)

Feel tension creeping into your shoulders or neck? Try arm circles followed by shoulder rolls for a gentle, whole-upper-body refresher. Extend arms out to your sides, then create wide, slow circles forward for 30 seconds; reverse the direction for another 30 seconds. Next, relax your arms and roll your shoulders forward and back several times. These movements specifically counteract the forward-hunch posture common at desks, computer screens, or while driving. Circulating your joints and muscles sends fresh blood and oxygen to places that typically grow stiff, while encouraging deeper breathing and a quickened pulse. Bring in a little humor—make cartoons out of your arm motions—and notice how quickly the simple act of stretching and moving lifts mental and physical fog. This snack is the ideal sidekick to any long-focus session or tedious task.

10. Plank Hold (Up to 1 Minute)

Planks pack an impressive punch—activating your shoulders, chest, core, and even legs—for a total-body boost in just a minute or less. To try it, either get on the floor on hands and toes (or knees for a modification), making a straight line from head to heels, or plant your hands on a sturdy table for a less-intense version. Hold steady, focusing on bracing your midsection and breathing fully. Not only does a brief plank encourage posture and build heat, it leaves you with a satisfying sense of inner strength. If holding a full plank is too tough, drop your knees or come up onto your elbows. Aim to increase your hold time with practice, even if it’s just five seconds longer each day. Sprinkle these into transitions between work and home duties, after seated tasks, or whenever you want to recharge. The confidence you gain grows alongside your stamina one small win at a time.