These 20-30 minute workouts will help banish depression

-Feb 10, Hannah Hargrave, Fitness -

A little exercise goes a long way to reducing stress and easing the symptoms of depression and if you’re looking for an effective, no frills workout you can fit into your day to supercharge your mental health and your body, Lumity has one for you. 

Exercise isn’t always your first port of call if you’re feeling down in the dumps, and yet regular workouts are a natural form of anti-depressant.

Not only does physical activity boost your mood, it can improve sleep, lower your blood pressure, reduce stress, give you confidence and make you happier all round. 

But, if you’re in the throws of depression, it can be difficult to muster the get-up-and-go to pack your gym bag and head out of the door, which is why this fuss free, energy boosting workout you can do from home could be just what you need to banish the blues. 

Related: 10 minute HIIT workouts you can do at home each day

Equipment free workout

You don’t need an all singing, all dancing piece of equipment to get a quality workout, and you don’t need to leave the house either. 

Just 30-minutes of moderate cardiovascular exercise, three times a week has been shown to help stave off the symptoms of depression. 

Even if you have to start slowly and work your way up to half an hour a day, or you need to break down your routine into 10 minute sections, it’s ok. Every step counts. 

So, if you’re ready to take control of your mental health and make a goal to squeeze in some mood boosting workouts every day, here are some simple routines you can do anywhere, any time, with no equipment either. 

Turn up your favourite tunes too and it’ll put an added spring in your step.

Workout 1

Do each exercise for 45 seconds and rest for 15 seconds before starting the next one. Repeat the circuit three times, resting for a minute between each session.

  • 45 seconds: Jog or march on the spot 
  • 15 seconds: Rest
  • 45 seconds: Body weight squats
  • 15 seconds: Rest  
  • 45 seconds: Push ups (these can be done from your knees or against a wall to make them more manageable)
  • 15 seconds: Rest
  • 45 seconds: Burpees (step these if you’re looking for lower impact)
  • 15 seconds: Rest
  • 45 seconds: Crunches
  • 15 seconds: Rest
  • 45 seconds: Alternating reverse lunges
  • 15 seconds: Rest
  • 45 seconds: Plank
  • 15 seconds: Rest
  • 45 seconds: Jumping jacks  
  • 15 seconds: Rest
  • 45 seconds: Jog or march on the spot

Workout 2

Do each exercise for 20 seconds, then rest for 20 seconds. Repeat four times, with a 60 second break between circuits for a 20 minute total HIIT workout.

  • 20 seconds: Squats
  • 20 seconds: Rest
  • 20 seconds: Push ups
  • 20 seconds: Rest
  • 20 seconds: Tricep dips (use a bench or a chair)
  • 20 seconds: Rest
  • 20 seconds: Single leg lunges (10 seconds on each leg)
  • 20 seconds: Rest
  • 20 seconds: Bicycle crunches
  • 20 seconds: Rest
  • 20 seconds: High knee jog 
  • 80 seconds: Rest

Related: Six ways to squeeze more exercise into your day

Workout 3

This is a total body workout which is a little more intense than the other workouts. But just like the others it can be modified to be lower impact and remember you can break it down into sections so you don’t have to do it all in one go. 

  • 30 seconds: Squat jumps
  • 30 seconds: Jumping jacks
  • 30 seconds: Plank jacks (jumping your legs out and in from a plank position)
  • 30 seconds: Mountain climbers
  • 30 seconds: Squat with alternating side leg lift
  • 30 seconds: Squat jumps
  • 30 seconds: Push ups
  • 30 seconds: Commando planks
  • 30 seconds: Straight leg lift from all fours (right leg)
  • 30 seconds: Straight leg lift from all fours (leg leg)
  • 30 seconds: Side plank (right)
  • 30 seconds: Side plank (left)
  • 60 seconds: Rest
  • 30 seconds: Wide armed push ups
  • 30 seconds: Superman
  • 30 seconds: Superman pulls
  • 30 seconds: Plank with alternating leg lifts
  • 30 seconds: Push ups from the knees
  • 30 seconds: Inner leg lift (right)
  • 30 seconds: Inner leg lift (left)
  • 30 seconds: Side plank with leg lift (right)
  • 30 seconds: Side plank with leg lift (left)
  • 60 seconds: Plank
  • 30 seconds: Superman
  • 30 seconds: Superman pulls
  • 30 seconds: Plank with alternating shoulder taps
  • 60 seconds: Rest
  • 30 seconds: 1 leg glute bridge (right)
  • 30 seconds: Glute bridge 
  • 30 seconds: 1 leg glute bridge (left)
  • 30 seconds: Reverse crunch 
  • 30 seconds: Tricep dips
  • 30 seconds: Reverse plank 
  • 30 seconds: Bicycle crunches
  • 30 seconds: Tricep dips
  • 30 seconds: Stepping mountain climbers
  • 30 seconds: Reverse crunch

 Note: If you’re concerned you or your loved one is suffering with their mental health you should seek guidance from a health professional. There are other ways to reduce stress and anxiety and cope with depression too.

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