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This Get-Happy HIIT Workout Is the Ultimate Natural Mood Booster

When you're in an icky mood, working out can boost your spirits—but those days are the hardest to motivate yourself to actually go work out. (Here's why you should work out even when you don't feel like it.) On those days when exercising seems like the biggest drag, you need a workout that will boost your mood instead of making you want to quit and go home to the latest episode of Game of Thrones. This cardio workout from Barry's Bootcamp and Nike master trainer Rebecca Kennedy will give you an endorphin rush that feels straight up ~amaze~. Best part? There's no equipment necessary, so you can get the sweat-sesh rush even if you just can't get your butt to the gym. (Need something a little more chill? These yoga poses will also boost your mood.)

How it works: Perform each move for the number of reps indicated.
You'll need: No equipment.

Jumping Jacks

A. Start standing with feet together, arms at sides.
B. Jump legs out, wider than hip width apart, while swinging arms above head.
Jump feet together and lower arms to sides to return to start.

Do AMRAP for 30 seconds.

Hip Circles and Side Lunge

A. Start standing with feet hip-width apart. Circle hips to the left, making three full rotations.
B. Step a big step out to the left with the left leg, sinking hips back into a lateral lunge.
C. Push off of the left leg to return to start, then repeat on the other side, circling hips to the right and performing a right lateral lunge.

Do AMRAP for 30 seconds.

Cat-Cow and Torso Circles

A. Start on all fours with a neutral spine.
B. Draw belly button to spine while rounding back and drawing chin toward chest.
C. Arch back, lifting tailbone and crown of the head towards the sky.
D. Pull belly button to the right, then towards the ceiling, to the left, then towards the floor to make a circle with stomach. Repeat once more, then do two rotations in the opposite direction.

Do AMRAP for 30 seconds.

Inchworm to Backward Arm Circle

A. Start standing with feet together.
B. Hinging from hips, fold forward to place palms on the floor, then walk hands out into a high plank.
C. Walk hands back to feet, then stand, circling arms backward, overhead, and around in front to fold forward again.

Do AMRAP for 30 seconds.

Mountain Climbers

A. Start in a high plank.
B. Draw left knee into chest, then quickly switch legs, sending left leg back to plank and driving the right knee into chest.
C. Continue switching while keeping shoulders over wrists and hips steady.

Do AMRAP for 30 seconds.

Reverse Lunge to Kick

A. Start in a lunge with the left leg forward, front thigh parallel to the ground.
B. Push off right foot to stand on left leg, kicking right leg forward to hip height.
C. Immediately step right leg back into left lunge to return to start.

Do AMRAP for 30 seconds on each side.

Criss-Cross Drop Squat

A. Start standing with feet wider than hip-width apart.
B. Jump and cross left foot over right foot, then immediately jump feet wide and sink into a squat.
C. Jump and cross right foot over left foot, then immediately jump feet wide and sink into a squat. Continue alternating.

Do AMRAP for 30 seconds.

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