5 Lower-Intensity Decompression Workouts to Help Eliminate Stress

5 Lower-Intensity Decompression Workouts to Help Eliminate Stress
Presented by Spartan Training®

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

Spinal Decompression

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 

LET'S GO!

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 

TRY IT NOW.

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 

LET'S DO THIS.

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

YOU READY? START NOW.

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

COMMIT TO IT.

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