Seven people die from stress every two seconds, according to the Center for Disease Control. Anxiety due to long-term health conditions, worries from incoming bills and debts, conflicts in the family or relationship, and hardships at work or school are some of its causes that could be eliminated through stress management.

In the U.K., YouGov conducted one of the largest known studies about stress. They reported that 74% of people who participated in the online poll were either overwhelmed or unable to cope with stress. That’s a vast number of people already, and we don’t want this to increase further.

White Tiger Qigong shares that other ways to reduce stress include traditional Chinese methods like qigong and tai chi, yoga, walking, dancing, and even simple house chores like gardening. For a more specific fitness routine, here are three total body workout training effective for stress relief.

High-intensity interval training (HIIT)

A post from Harvard Health Publishing mentioned that regular exercises could improve one’s mental health, especially those continuous aerobic training (CAT). The Anxiety and Depression Association of America (ADAA) expounded that it’s associated with a neurochemical basis.

The levels of cortisol, adrenaline, and other stress hormones decrease every time you do CAT and even with other exercises. The production of endorphins—the chemicals that work as our body’s natural mood elevators—increases after any physical activity, as well. One study added that the more intensifying you do an exercise, the greater the Seven people die from stress every two seconds, according to the Center for Disease Control. Anxiety due to long-term health conditions, worries from incoming bills and debts, conflicts in the family or relationship, and hardships at work or school are some of its causes that could be eliminated through stress management benefits you’ll get. This kind of training is called high-intensity interval training (HIIT).

Here’s a 24-minute HIIT full-body cardio training you can do anywhere at home or work. Don’t forget to always start with a warm-up for around five to ten minutes. This routine is divided into two parts.

For the first part, do the following exercises as many as possible within 45 seconds and repeat the circuit twice:

  1. Butt Kicks
  2. Jump Squats
  3. Burpees 
  4. Mountain Climbers
  5. Alternating Side Lunges
  6. Jumping Lunges

For the second part, execute each of the exercises mentioned below as many as you can within 40 seconds.

  1. Mountain Climbers
  2. Plank Jacks
  3. Lateral Plank Walks

After executing each exercise, do a 20-second plank. Take a one-minute rest after every set. Like the first part, repeat the circuit twice.

In conclusion, an article written by Dr. Paul Kelly summed up why you should do HIIT. He explained that it’s for your convenience; you don’t have to exercise for long. Despite its length of time, a 30-minute HIIT has the same benefits as 150 minutes of conventional cardio too. For instance, it lowers the risks of high blood pressure, Type 2 diabetes, and heart disease. More importantly, HIIT yields the same mental health benefits, such as healthy stress management.


Pilates is known for preventing both neck and back pain—the two common side effects of stress. It is a series of workouts that focus on strengthening and lengthening your muscles. Here are basic exercises of classical Pilates:

  1. Breathing
  2. Bridge
  3. Spine rotation
  4. Spine stretch forward

You can also execute Pilates with an apparatus (rather than equipment) called reformer. Most people would call it  ‘Pilates reformer,’ which is named after its inventor Joseph Pilates. It’s a bed-like frame, which has a carriage or a flat platform attached to it. This carriage can roll back and forth on wheels. The following are a few reformer exercises for beginners:

  1. The Reformer Footwork
  2. Leg Circles
  3. The Frog
  4. Stomach Massage (Rounded and Arms Back)
  5. Short Box (Round and Flat Back)

In a nutshell, Pilates improves your core strength, body alignment, and body awareness. As a result, it would generate physical harmony, preventing stress to take hold easily. It is a mindful form of exercise, as well. These workouts are not only physically challenging but also prompts mental clarity—an excellent way for stress management.

Strength Training

The U.S. National Institute of Mental Health stated that a stress management response is normal. It’s impossible to get rid of it, and the only thing you can do is to learn how to manage it. However, once it becomes chronic, it would result in a dangerous toll on your health. 

Worse is when you suffer from the so-called psychosocial perfect storm. This term is what a study published in the journal Circulation: Cardiovascular Quality and Outcomes referred to a pairing of heart disease, depression, and stress. If neglected, the result of this combination is death.

Strength training is one way to prevent heart disease and stress. One study even claimed that it’s more heart-healthier than any aerobics. This research surveyed 4000 adults and found out that static activities, such as strength training, can reduce the risks of cardiovascular diseases.

Another study published in the Journal of the American Medical Association Psychiatry and mentioned by Harvard Health Publishing stated that strength, weight, or resistance training don’t only increase one’s  muscles, but also your mood. As a result, any symptoms of stress and depression will decrease.

The U.S. Army Research Institute of Environmental Medicine also discovered that one’s body would release more endorphins and oxytocin (i.e., the hormone used for muscle regeneration) after a strength training. This workout was comprised of three weight sets (moderate), ten repetitions, a minute of rest after each exercise. The exercises are the following:

  1. Seated rows
  2. Lat pulldown
  3. Bench, leg and military press
  4. Double leg extension
  5. Bent-leg incline sit-ups

What’s more, like Pilates, any strength training can be easily done anywhere. The trend now is to use all-in-one home gyms. According to, this equipment is handy for anyone who wants to have equipment readily available at home. Just come to think of it. You’ll not be stressed out with how expensive gym memberships anymore.


You’re putting your whole well-being at risk if you’re keeping a high level of stress. Stress narrows your body system to function effectively, ability to think and understand clearly, and even life enjoyment. It generally wreaks havoc on both your physical health and emotional equilibrium.

One way to manage stress is to exercise. Physical activities don’t only improve one’s physique, but also his/her mental and psychological conditions. Specifically, indulging in any bodily movement provides a restful sleep, stabilizes mood, and increases self-esteem.