Working out is one of the best ways to combat stress. It releases feel-good endorphins, lowers stress hormones like cortisol, and provides a mental reset through focus and movement. Working out also improves sleep and boosts confidence, making it easier to handle life’s challenges.
This holiday season, if stress is eating your lunch, head to the gym (or, home gym if you have one) and get your sweat on with this carefully curated circuit. This quick, efficient workout hits all major muscle groups and helps clear your mind—perfect for staying balanced during the busiest time of year.
The Holiday Stress-Relief Circuit
This circuit takes 30–40 minutes, including a warm-up and cool-down. Perform each exercise for 40 seconds, followed by a 20-second rest. Complete the circuit three times for maximum impact.
1. Warm-Up (5 minutes)
Prepare your body and mind with light, dynamic movement:
- High Knees (1 minute)
- Arm Swings and Shoulder Rolls (1 minute)
- Bodyweight Squats (2 sets of 10 reps)
2. Barbell Back Squat
Equipment: Barbell and Squat Rack
- Position the barbell across your shoulders and stand with feet shoulder-width apart.
- Lower into a squat until your thighs are parallel to the floor, then drive back up.
- This foundational movement strengthens your legs and core while releasing endorphins to combat stress.
3. Lat Pulldown
Equipment: Lat Pulldown Machine
- Sit down, grip the bar slightly wider than shoulder-width, and pull it down to your chest.
- Slowly release it back up, maintaining control.
- A great way to relieve tension in your upper back and improve posture, especially after holiday travel or desk work.
4. Bench Press
Equipment: Flat Bench and Barbell or Dumbbells
- Lie on a flat bench with the barbell (or dumbbells) in hand.
- Lower the weight to your chest, then press it back up.
- This classic movement builds upper-body strength while helping release built-up stress in your shoulders and chest.
5. Cable Rows
Equipment: Cable Row Machine
- Sit down and grab the handles with a neutral grip.
- Pull the handles towards your torso, squeezing your shoulder blades together, then slowly return to the starting position.
- Strengthens the mid-back while improving posture—a must during the holiday season!
6. Walking Lunges
Equipment: Bodyweight or Dumbbells
- Step forward into a lunge, lowering your back knee toward the ground.
- Push off the back leg and step forward into the next lunge. Alternate legs as you move across the floor.
- This movement engages the glutes, quads, and hamstrings for a lower-body burn.
7. Plank Hold
Equipment: None (Just a mat!)
- Hold a plank position on your forearms, keeping your body in a straight line from head to heels.
- Engage your core and focus on your breath.
- A powerful core-strengthening exercise that doubles as a mental reset.
8. Cool-Down (5 minutes)
Wrap up your workout with gentle stretches:
- Standing Forward Fold for the hamstrings
- Seated Spinal Twist for the back
- Child’s Pose to stretch your lower back and hips
Why This Circuit Works
1. Stress Relief: Exercise helps release endorphins, easing stress and improving your mood.
2. Full-Body Activation: This circuit targets all major muscle groups, giving you a balanced and efficient workout.
3. Convenience: The equipment used is available in most gyms, making it accessible and easy to follow.
4. Time-Efficient: The 30–40 minute format fits easily into even the busiest holiday schedule.
Pro Tip: Stay Consistent
The holidays can disrupt routines, but a quick circuit like this ensures you stay active. Pair your workouts with healthy meals and plenty of water to stay on top of your game.
Ready to crush holiday stress and feel amazing? Grab your gym bag, hit the floor, and give this circuit a try. You’ve got this!
Happy holidays and happy sweating!
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