Skip the coffee — this 7-move Pilates workout will give you all-day energy in just 20 minutes

When you wake up early you’re more than likely to feel tired, right? Right. You’re also more than likely to have some spare time on your hands to scroll and reach for one of the best coffee makers, right? Right.

So what if you could use just 20 minutes of that valuable time to boost your energy and mood for the day ahead? Wouldn’t that be amazing? It is. So grab yourself a bottle of water, one of the best yoga mats and use this Pilates routine designed by Personal Trainer and Pilates Instructor, Annabel Luke to build strength and flexibility so you can walk into a new day feeling calmer, stronger and more balanced.

This morning workout include low-impact Pilates movements encouraging focused breathing and muscle engagement. “Unlike high-intensity workouts that can sometimes leave you feeling drained, this Pilates routine uses controlled movements that help build strength and flexibility without overexerting the body,” explains Annabel.

“When you breathe deeply and move consciously, you’ll also encourage your body to release endorphins, those feel-good hormones that boost your mood and energy levels naturally.

"All in all — this combination of movement and conscious breathing helps fight fatigue and increases mental clarity, both of which will contribute to higher energy levels throughout the day.”

There are seven moves in Annabel’s routine, and you’ll do each exercise for 10-12 reps before taking a small break and then starting on the next move. The aim is to not rush and instead focus on your form to get the most out of each and every movement.

You’ll also want to focus on connecting your breath to each movement, which promotes better oxygenation around the body, and therefore more energy to work with. “Not only that but it will help you to create a sense of inner balance and relaxation,” adds Annabel.

The whole thing should take only 20 minutes but transform your entire day. It’s time to shine.

The Benefits: Gets the blood pumping through your body, while also targeting the inner thighs and glutes. Alongside strengthening, sumo squats also help with hip flexibility, core stability and overall balance.

How to Do It: Stand with your feet wide and toes turned out. Lower into a sumo squat by bending your knees and sitting your glutes down, keeping your chest open and core engaged. Return to standing by pressing through your heels and squeezing your glutes at the top. Repeat for 12 reps.

The Benefits: This classic exercise helps with lower body strength and hip flexibility, as well as core and shoulder mobility.

How to Do It: Start by stepping one foot out into a lunge, keeping your legs hip distance apart. As you lunge, pull both hands down towards your shoulders. Then, as you lift up out of your lunge by extending through both legs, reach both arms overhead into a shoulder press. Engage your core to maintain balance throughout the movement. Repeat for 12 reps on one side before switching to the other side.

The Benefits: Wakes up the abs and is effective for developing a strong core, which is essential for functional movement.

How to Do It: Lie on your back with your knees bent and feet flat on the floor, lengthening your arms above your head. Lift your head, shoulders and upper back off the floor, lengthening your arms until they are parallel with the mat, while engaging your core and keeping your lower back in a neutral position. Hold the top position briefly, then lower back down with control. Repeat for 12 reps.

The Benefits: Strengthens the obliques, shoulders and glutes while enhancing core stability and balance.

How to Do It: Start in a modified side plank position, with your bottom leg bent, top leg lengthened, bottom forearm on the mat and top arm resting on your top leg. Lift your hips into a side bend, drawing your top arm over your head, creating a rainbow shape from your top hand to hip to foot. Hold at the top, then draw the top elbow and knee towards one another into a crunch, before lengthening them back out to a side bend. Lower your hips to return back to the start position with control. Repeat for 12 reps on one side before switching to the other side.