Written by Rachel Debling

Stress doesn’t just live in your head – it can affect everything from your immune and digestive systems to your mood and weight. It’s estimated that a whopping 75 to 90 percent of all doctor’s visits are somehow related to stress – and, above all, it can be a real bummer.

To snap you out of that mind block, we’ve put together an all-encompassing routine that will have you clearing your mind while you work your body. It combines three types of go-to stress-busting exercises: sprints, kickboxing and yoga. Do them together as one 30-minute workout, or perform one of the three segments on its own to quickly help you decompress and get your head back in the game.


Warm up first by walking for two minutes on the treadmill or outside.
Note: warm-up time is not included in the total.


1. Start with one minute jogging at a comfortable pace, followed by 30 seconds of 80-90% effort; do this three times.
TIME: 5:30

2. Next, follow the same work-to-rest ratios, but increase your intensity so you are sprinting at 90-100% effort, three times in total.
TIME: 4:30

3. Finally, end with three sets of 30 seconds jogging, 30 seconds all-out effort. End with an easy 30-second walk.
TIME: 3:30


Perform the following four exercises in order, four times in a row. If you don’t have access to a punching bag, you can shadow box and still get the same stress-busting benefits! 

TOTAL TIME: 12 minutes


Lightly for 1 minute

If working indoors, omit the rope and jump lightly, moving your hands in circles at your sides.


30 seconds

Squat slightly and move your body down and up into the side-to-side motion.


30 seconds

Pull up your knee to hip height, then press the sole of your foot forcefully out in front of you. Keep your fists at chin height as though ready to defend.


30 seconds (each side)

Take an athletic stance and hold one fist in front of your face as you jab across the body with the other.


Set a timer so that you can focus on your breathing and fluid transitions, not your sets. Repeat the series from the top until your time is through. Finish with two minutes of Savasana, lying on your back with your eyes closed and breathing fluidly.

TOTAL TIME: 10 minutes


5 deep breaths

From a standing position, fold forward from the hips, either placing your palms on the floor or grabbing your shins. Aim to keep your feet flat on the ground.


5 deep breaths

With your hands on the ground on either side of your feet, step one foot back. (Next round, step with your other foot.) Your rear knee should be low to the ground. Lift your chin and chest toward the sky.


5 deep breaths

Step your other foot behind you, and lift your tailbone toward the sky. If you can drop your heels to the floor, go for it! Your hands should be in front of your head, your ears by your elbows, and your neck elongated.


5 deep breaths

Bend your arms to lower your hips so your body is straight and parallel to the ground. Hold this pose. Reverse to the start by extending your arms and then walking your hands back until you are once again standing.

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