Stress is constant in every stage of life, and it dramatically impacts your health. It can be caused by various reasons, from work to other concerns regarding life. While it may sound like a trivial problem, it still has major medical implications. These diseases include mental health problems like anxiety and cardiovascular diseases such as high blood pressure, palpitations, severe heart diseases, etc. Stress also considerably affects your body weight as too much mental stress can lead to an imbalanced body mass index.
Now the question arises of how do you control these issues? There are multiple ways ranging from healthy eating, meditation, and regular exercise to managing stress and avoiding such bodyweight problems. Getting trained by a gym personal trainer can also work wonders for your health as a professional holds the prowess and experience.
So, whether you choose a trained professional or not, you should precisely focus onstress-relieving exercises that are quick and cover your entire body. Let us discuss the most effective and impactful exercises to reduce stress and get your body in the right shape.
Here are 5-minute stress reliever bodyweight workouts to follow:
Jumping jacks
Jumping jacks are major stress-relieving exercises and an effective combination of aerobics that massively raises your heart rate. It helps regulate stress and other related issues like anxiety released by muscle movement that loosens up the joints.
How to?
- Stand with your feet together.
- Spread your arms side by side.
- Jump up and out to the side.
- Keep your feet wide apart.
- Jump out and straighten up your arms.
- Straight up your arms above your head.
- Join your palms together.
- Jump your feet back as you turn your arms.
Goal: Perform these reps 20 times.
Jack squats
Another stress-relieving exercise that works wonders for your body weight is the jack squats, as it strengthens your lower body and targets the glutes. Jack squats are also an extension of the jumping jack as it also focuses on the lower body, including glutes, quads, calves and hamstrings.
How to?
- Keep your feet at your shoulder width.
- Spread your toes out barely.
- Bend your knees and lower down the hips.
- Adjust your hips between the bent knees.
- Keep the knees as low as possible.
- Straighten up your back and upright.
Goal: Perform these reps 15 times.
Push-ups
Push-ups are one of the most basic and commonly used workouts for pretty much every requirement as it involves your entire body to do the movement. This workout, in particular, targets the areas including chest muscles, deltoids, pectorals, shoulders, and triceps.
How to?
- Get in the plank position.
- Touch the floor with your opened palms.
- Touch the floor with your toes.
- Leave your body pressure on your hands.
- Keep the hands below your shoulders.
- Straighten up your body.
- Now lower down your body until your chest touches the floor.
- Press back from the floor and get back with straight arms.
Goal: 10 reps for 5 minutes.
Glute bridges
Spending too much time sitting on the desk can weaken the glutes and increase back problems, which lead to tightened muscles around the hip and inactive glute. So, to activate your glute, you should preferably train your body with glute bridges to keep the body structure in shape.
How to?
- Lie on the back.
- Keep the arms side by side.
- Put your knees bent.
- Press the heels into the floor.
- Raise the hips and shift the pressure to the upper shoulder.
- Don’t pressure the neck and back.
- Touch the fingertips to the back of the shoes.
- Clasp the hands behind the back.
- Draw the shoulder blades together.
Goal: Repeat it 10 times in 5 minutes.
Inchworms
Inchworms are a stress reliever bodyweight workout that is rigorous and involves the entire body, including the chest, upper back, lower back, arms, and abs. Moreover, it’s a plank-like position requiring the strength of majorly all parts of the structure.
How to?
- Stand in a straight position.
- Bend over and touch your toes.
- Place the hands flat on the ground to your front.
- Slowly walk your hands to the front.
- Put your body in the plank position.
- Walk your feet forward and join the hands.
- Return to a bent position.
Goal: Perform 5 reps for at least 5 minutes.
Conclusion
These are the top 5 minute workouts that you can rely on to relieve stress and regulate your body weight. You may be sceptical about whether a 5-minute short workout can show effective results on you. But to your surprise, short burst exercises have innumerable benefits, including a quick boost in energy levels and overall health enhancement. These workouts are speedy and impactful for your health.
By continually training your body with the exercises, you can reduce stress and keep your body weight in control. When performing professional workouts, you need a skilled trainer to guide you through your fitness journey. You can search for a fitness gym near me on your phone to get the best-suited results. Fit247 is a leading gym that can put an end to your search as it has a team of trained gym instructors and the right equipment to cater to your needs.
