Feel stronger, sharper, and more energised — no matter how packed your day is.

Let’s be honest: some days are non-stop. Whether you’re juggling work, parenting, uni, or just trying to stay afloat, carving out time for a full workout can feel impossible.

But here’s the truth: you don’t need a full hour to recharge your body and boost your energy. You just need the right 20 minutes.

At Freyja Fit, we believe movement should support your lifestyle, not complicate it. So we’ve designed these three energy-boosting mini workouts to wake up your body, clear your mind, and help you feel more you — fast.

1. Power 10 Circuit (10 minutes, full body, no equipment)

Short, sharp, and effective — this circuit gets your heart pumping and your muscles firing.

Repeat twice:

• 40s Squats → 20s rest

• 40s Push-ups (on knees or toes) → 20s rest

• 40s Glute bridges → 20s rest

• 40s Mountain climbers → 20s rest

• 40s Plank hold → 20s rest

  
  

Why it works: A mix of strength and cardio that raises your heart rate, builds heat, and leaves you feeling powerful in minutes.

2. The Reset Flow (15 minutes, low-impact mobility & core activation)

Perfect for those sluggish mornings, post-lunch crashes, or screen-heavy days when your body just needs to move and breathe.

Repeat the sequence 3x:

• 30s Standing arm circles (forward + backward)

• 30s Windmill toe taps (opposite hand to foot)

• 30s Standing knee lifts with overhead reach

• 30s Standing cat-cow (rounded spine to extended spine)

• 30s Seated twist (on floor or chair)

• 30s Slow bird-dogs (on all fours, opposite arm/leg reach)

• 30s Seated or floor deep belly breathing

  
  

Why it works: Gently opens your hips, shoulders, and spine while engaging your core and calming your nervous system — ideal for grounding and energising without breaking a sweat.

3. Resistance Band Burner (18 minutes, glutes + core focus)

Grab your Freyja Fit resistance band and prepare to feel the burn in all the right places.

Three rounds:

• 30s Banded squats

• 30s Standing kickbacks (each leg)

• 30s Side-steps

• 30s Banded glute bridges

• 30s Banded crunches

• 30s Rest between round

  
  

Why it works: Targets key muscle groups for tone and strength, while giving your metabolism and mood a solid lift.

Quick Tips to Maximise Your Mini Workout:

• Turn up a feel-good playlist. Music changes your energy fast.

• Move with intention. Focus on form and breath, not perfection.

• Remind yourself: it counts. 10 minutes is enough. Consistency is power.

  
  

You don’t need more time. You need intentional movement.