5 Lower-Intensity Decompression Workouts to Help Eliminate Stress
Some of the most effective exercise sessions to help relieve stress are those where you actually don’t push your body to its limits.
Many experts agree: Low intensity may not be effective enough at long-term stress management, and high-intensity sessions can actually directly provoke the secretion of stress hormones like cortisol.
Related: The Source of Your Stress Is Complacency. Here's How to Fix It.
Moderate-intensity exercise, on the other hand, produces just enough endorphins (feel good chemicals) without the cortisol. So if you’re feeling a bit more on edge and could use some relief, these Spartan routines will certainly fit the bill.
5 Stress-Fighting Decompression Workouts
Easy Lower
A beginner lower body-focused workout that will get you on track to be a Spartan.
Featured Circuit
Perform each exercise for 30 seconds. Rest 15 seconds. Complete 3 rounds.
— Bodyweight squat
— Squat jump
— Knee-slap mountain climber
Easy Upper
A beginner upper body-focused workout that will keep you on track to be a Spartan.
Featured Circuits
Perform each exercise for 30 seconds. Rest 15 seconds. Complete a total of 3 rounds.
— A1: Push-up
— A2: Elbow plank
— B1: Bent-arm dead hang
— B2: Quadruped row
Full-Body Rundown
A full-body dynamic warm-up including base exercises.
Featured Routine
Perform each exercise for 30 seconds. Complete 1 round.
— Bodyweight squat
— Alternating reverse lunge
— Seal jacks
— Around the world plank
— Squat jump
— Superman
Related: The 10 Best Exercises for a Dynamic Warm-Up
The Jackknife
This is a full-body conditioning workout with four movements to get you fired up.
Featured Movements
Perform each exercise for 30-40 seconds. Complete a total of 3 rounds.
— Jumping jacks
— Seal jacks
— Elbow plank jack
— Palm plank jacks
The Mobilizer
This is a full-body mobility warm-up from head to toe.
Featured Movements
Complete a total of 3 rounds of each exercise for the prescribed number of reps.
— Resistance loop overhead squat x 10
— Spiderman t-spine rotation x 8
— Single-leg lowers x 8
— Shoulder circles x 10
