Rosie Lucchesini-Jack, 31, wrote to Cooking Light seeking a routine that would increase her energy level. "I want to feel like I have as much energy when I leave work at night as when I bound out of bed in the morning," she said.

To achieve that goal, Jason Bravo, director of fitness and nutrition at the Eastern Athletic Clubs in New York City, designed a 35-minute workout for her that moves quickly, with little rest in between exercises. It combines aerobic and strength training for a complete routine that Lucchesini-Jack can do in a short time—without wearing her out.

As she hoped, the benefits of having more energy are many: You can tackle your to-do list with greater ease, feel more alert, and enjoy favorite activities for a longer period of time. The key is a workout that makes you sweat, but doesn't leave you breathless, says Glenn Gaesser, Ph.D., an exercise physiologist at the University of Virginia. Finding the proper balance is important—if you work too hard, you'll feel tired. He notes that when you exercise at the right intensity, your body releases enough adrenaline to get your heart pumping without overdoing it. This prepares your muscles for action and provides you with a boost of vitality.

Click here to see Bravo's all-in-one workout. Did it do the trick? See how she fared below—and give the moves a try yourself.

Reader Reaction
Although she usually exercises after work, Rosie Lucchesini-Jack fit this routine into her lunch break—and returned to the office refreshed. "The workout energized me," she says. She also felt more productive. "I was sharper throughout the rest of the day, and able to work harder."

Lucchesini-Jack loved the 35-minute workout's brevity, since it allowed her to exercise on days when she had plans after work. She also liked how it hit all the major muscles in a shorter time. Her favorite move was the reverse lunge/biceps curl combination. "I hadn't done a backward lunge before—I felt like I was working my butt and legs in a different way. The biceps curl was an added bonus," she says. In the end, the workout was a welcome break from her normal routine—and a terrific midday energy boost.

Natalie Jordet Cascio is a freelance writer in Scarsdale, New York. She's written about health and fitness for Glamour, Fitness, More, and Latina.

To get the PDF version of this workout, click here.