The end of the holidays can often bring on a feeling of sadness and lethargy. All that fun and indulgence is over and it’s back to reality. But don’t let post-holiday blues get the better of you.

A quick workout can lift your mood, increase your energy and help you ease back into your normal routine. And the best part? This workout only takes five minutes to complete.

Warmup

Start with a quick warmup to get your blood pumping and prepare your muscles for the workout ahead. You can do this by jogging on the spot for 30 seconds or doing some jumping jacks.

Alternatively, you can simply march on the spot or do some dynamic stretches such as high knees or butt kicks.

Bodyweight squats

Squats are a great exercise for working your lower body. They target your glutes, quads, and hamstrings, as well as your core. To do a bodyweight squat:.

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Keep your chest up and your core engaged.
Bend your knees and lower your body down as if you’re sitting back into a chair.
Make sure your knees don’t go past your toes.
Pause for a moment at the bottom, then push yourself back up to the starting position.
Repeat for 10-15 reps.

Pushups

Pushups are a classic exercise that work your chest, shoulders, and triceps. They also require core stability, which makes them a great full-body exercise. To do a pushup:.

Start in a plank position with your hands shoulder-width apart and your toes on the ground.
Keep your body in a straight line from your head to your heels.
Bend your elbows and lower your body down to the ground.
Push yourself back up to the starting position.
Repeat for 10-15 reps.

Bicycle crunches

Bicycle crunches are a great exercise for working your abs and obliques. They also improve your coordination and balance. To do a bicycle crunch:.

Start by lying on your back with your hands behind your head and your knees bent.
Bring your right elbow and left knee towards each other, while simultaneously straightening your right leg.
Reverse the motion, bringing your left elbow and right knee towards each other while straightening your left leg.
That’s one rep. Repeat for 20-30 reps.

Jumping jacks

Jumping jacks are a great exercise for getting your heart rate up and working your whole body. To do a jumping jack:.

Start standing with your feet together and your arms by your sides.
Jump your feet out wide and raise your arms above your head.
Jump your feet back together and lower your arms to your sides.
That’s one rep. Repeat for 20-30 reps.

Cool down

After you’ve completed all the exercises, take a few minutes to cool down and stretch your muscles.

You can do this by walking around and slowly lowering your heart rate, or by performing some static stretches like the hamstring stretch or the quad stretch.

Conclusion

Just five minutes of exercise can be enough to give you a burst of energy and improve your mood. Next time you’re feeling a bit down after the holidays, try this quick workout.

It’ll help you beat the blues and get back to your normal routine feeling refreshed and energized.