We already know that exercise reduces the effects of stress and anxiety. Cardio especially has been shown to positively impact stress levels. I specifically like HIIT workouts for this reason. You'll be moving as fast as possible for 30 seconds at a time, so you won't have the opportunity to let your mind wander. Clear your mind. Hustle hard.
30 Second HIIIT
30 seconds each, go straight through without stopping, rest 1 min after each round, 6 rounds total
- Mountain Climbers
- Sprinter Situps
- Jump Squats
3 by 3
3 Rounds of:
50 Jumping Jacks
3 Rounds of:
50 Jump Rope
15 Pike Pushups
3 Rounds of:
50 Mountain Climbers
30 Speed Skater
How about a truly frightening workout for Halloween Eve!
Death. By. Burpees.
This is an Every Minute On The Minute workout. Start with 5 Burpees the first minute. Rest the remainder of the minute. Then do 6 Burpees the next minute. Rest with whatever time is left. Then 7, 8, 9.... Keep going until you can't finish the Burpees in the minute. When that happens, rest the next full minute, then try to complete the reps you weren't able to finish. If you complete them, move on. If not, rest another minute and try again. How far can you get in 20 minutes??
Don't like burpees? Try this one with Squats, or Sprints, or Pushups. Pick any full body exercise you like and give it a shot.
18 Minute Ladder
Start with 5 reps of each, then 10, 15, 20, etc, going up by 5 each time.
Strength and Power
10 Lunges each leg
10 Squat Jumps
10 Jumping Lunges each leg
- rest 1 minute -
Then, finish with this core circuit:
1 Minute of Plank
1 Minute of Situps
45 Seconds of Plank
45 Second of Leg Raises
30 Seconds of Plank
30 Seconds of V-Ups
Tabata is 20 seconds of work, 10 seconds of rest, repeated for 4 rounds. With this version, we're gonna hit smaller muscle groups for a more targeted workout. Start with circuit 1. Do 20 on, 10 off for 4 minutes, then rest 1 min and move to the next one.
1. Chair Dips - working your triceps
2. Lateral Raises - working your shoulders (use light dumbbells or 2 water bottles)
3. Donkey Kicks - working your glutes (alternate R and L every 20 seconds)
4. Standing Side Kicks - working your lateral hip stabilizers (alternate R and L every 20 seconds)
5. Seated Knee Tucks - working your abs and hip flexors
300 Pushup Challenge
This is an all-day workout. Find times throughout the day to do a set of pushups. For example, every time you do zoom call, do 20 pushups. Every time you get a text, do 10 pushups. Etc, etc. Keep track of your total reps throughout the day. Work until you hit 300 pushups.
7 Exercises, 7 Reps each, Repeat for 7 Rounds
Windshield Wipers x2
Sumo Squats (hold a weight if you've got one)
Curtsy Lunges x2
Using a tabata style timer - 20 seconds of work, 10 seconds of rest - finish 100 psuhups, 100 situps, and 100 squats. The goal is to work as hard as you can every 20 seconds. See how fast you can finish.
30 Second Circuit
30 seconds per exercise, straight down the list. Rest 1 min at the end. Repeat for 5 rounds.
- Single Leg Pushups (1 leg off the ground, alternate each rep)
- Plank Hip Touches
- Situp and Twist
- Squat Jumps
- Speed Skaters