Try This Anxiety-Reducing Workout to Feel Better (and Stronger!)

Updated on 8/27/2017 at 5:05 PM

POPSUGAR Photography | Ericka McConnell

So many of us deal with anxiety, and we're always looking for healthy ways to release the tension, stress, and inexplicable, unnamed feelings that come along with it.

One of our favorite ways of self-healing is through exercise (because, of course). It's scientifically proven that exercise helps your mental health, so why not relieve all those anxious feelings with a nice, intense sweat-sesh?

Coach and CrossFit trainer Maddie Mosier designed this anxiety-reducing workout for you. "Had a bad day and need a workout to relieve the anxiety? This full-body, interval-style circuit workout is meant to do just that while testing your speed and endurance all at the same time. At home or in the gym, all you need is your own bodyweight and a set of light dumbbells."

"Every minute on the minute for 20 minutes, perform the following," she said. "Minute 1: 10 burpees; minute 2: 20 leg lifts; minute 3: 20 dumbbell strict presses; minute 4: 30 reverse lunges; minute 5: 30 jumping air squats. Repeat the sequence until 20 minutes is up and give yourself a goal to finish each exercise as quickly as possible while maintaining proper form. For example, try to complete each one within 30 seconds to give yourself a 30-second rest before the next minute of work begins."

Burpees: 10 Reps

"Begin from standing, lower your hands to the floor, and kick your feet back, landing with your chest to the ground. Hop your feet back underneath you, jump, and clap overhead."

Leg Lifts: 20 Reps

"Laying flat on the ground, hands at your side, raise your legs perpendicular to your body. Lower them down so your heels are approximately six inches off of the ground. Pull your belly button toward your spine, keeping your back in contact with the floor through the entire movement to engage your abdominals."

Strict Press: 20 Reps

"Holding the end of your weights on your shoulders, press the dumbbells straight overhead, locking out your elbows."

Reverse Lunges: 30 Reps

For the reverse lunge, Maddie says, "Reach your left foot back behind you, bringing your knee lightly to the floor. Then bring your left foot back to center, completing one rep. Then repeat on the right side. Hold dumbbells straight overhead for extra strength and stability work for your shoulders and core!"

Jumping Air Squats: 30 Reps

To nail the jumping air squat, Maddie says, "Stand with feet about shoulder-width apart, sit your hips down and back, and keep your chest up. As you come up from your squat, jump up, feet leaving the floor. For a little extra challenge, grab a dumbbell and hold it to your chest as you squat."

Cool Down

"Come to standing and take five long, deeps breaths to bring your heart rate back down. Breathe in through your nose, out through your mouth. On your fifth breath, spread your feet to a wide stance and fold over, bringing your hands to the floor. Be sure to release your neck and hold for 20 seconds."

"Reach over to the left foot, hold forehead to shin for another 20 count, and then the same to the right foot. Heel-toe your feet back together, then return to standing, slowing stacking the vertebrae one at a time."

"Step your left foot back far back behind you, bringing your left knee to the floor and into a deep lunge. Reach your hands to the ground, then place your left forearm to the ground, twisting the torso toward your right knee and extending the right arm up. Hold for 30 seconds and then repeat on the other side."