The 10 Minute Stress Busting Workout
This blog was written by Maggie, our Campus Ambassador at the University of Kansas.
Internships are crazy good experience, but they can definitely be a source of stress at times. To help you overcome intern challenges, here is a stress-busting workout that you can try when you get home from a long day. It only takes 10 minutes, and I promise that you will feel better after it's completed. Then you can decide if you want to exercise more or just call it a day. Either way, you will get your heart rate up and take the edge off. Happy de-stressing, interns!
Minute 1: Star jumps. Yes, these look silly, but the point is to get a smile on your face after a long day. Jump up and shoot your arms and legs out in a star-like way. You can even yell, "I'm a star," if you are feeling extra cheesy. Hey, anything to take the edge off, right?
Minute 2: Ab attack. Lie down on your back and bring your legs up, with knees bent to a 90-degree angle. Control your abs and bring them to the left side, center, and to the right side. Keep this up and make sure to breath!
Minute 3: Burpees. Yep, the tried and true go-to torture move that your gym teacher always used to work in to class. The good news is that is tones the whole body, and you only have to do it for a measly 60 seconds. Go for it!
Minute 4: Karate kick. Nothing is going to release the tension more than an air karate kick. Well, that is unless you add a lunge to the mix. Lunge your right leg back, making sure that the left knee isn't shifting over the foot. Spring your right leg forward into an explosive karate kick. Keep on the right side for 30 seconds and then switch to the left for the last 30.
Minute 5: Incline pushup. Pushups are hard, but they are incredibly rewarding. You will develop some toned arms from this move, so the net worth is not too shabby. Grab a chair and try it on an incline. Take breaks throughout the minute and strive to get as many as you can. Every little bit helps!
Minute 6: Flutter kicks. Lie on your back and bring your feet off the ground a few inches. Start the clock and flutter your feet alternately up and down. They shouldn't hit the ground and those lower abs should be feeling it.
Minute 7: Squat jumps. Sink down into a deep squat and then spring upward, and then sit back down into the squat. Make sure to stop when your legs form a 90-degree angle and use that as your cue to pop up. If you don't get your sweat on before this move, you definitely will once you've jump squatted a few times!
Minute 8: Plank. Lie down on your stomach and raise yourself up on either your forearms or your hands. Hold your body in a straight line for the entire minute if you can. If not, come down to your knees when you get to shaky.
Minute 9: Tricep dips. Grab that same chair from your incline pushups and rest your palms on it with your elbows pointing toward the chair and your legs straight out in front of you. Bend your elbows and sink into the dip and then repeat. To make it easier, bring your legs closer to you. Dips are very challenging so breaks are definitely welcome! Also, try pulsing or holding the move for the last 10 seconds to really zing the triceps.
Minute 10: Rest in child's pose. Take this time to reap the rewards of your workout, stretch and reflect on the day. Sit back on your knees and bring your arms forward, resting your forehead on the ground. Really focus on stretching the shoulders and sitting back to open up the hips.
You can mix and match these moves, add your own, or even do it twice. Ten minutes is always better than nothing, and you will never regret spending the time to better your mind and body.