Punchout Stress with High-Intensity Workouts


A good sweat can take your mind off your troubles. High-intensity workouts don’t require a lot of time or equipment, but they do provide an exhilarating (and maybe exhausting) escape from daily stressors. Relying on tobacco products for stress relief is a short-term solution that can have a negative long-term impact on your physical health; perform these easy-to-execute workouts instead to positively affect your overall wellbeing.

This Monday, when you’re looking to unwind, don’t reach for the cigarettes; instead, grab a pair of gym shorts and some comfy sneakers, plug into an upbeat soundtrack, and start moving with these anytime, anywhere exercises.


Throwing a punch can actually be a full-body workout. Swiveling and extending engages the hips, legs, glutes, core, obliques, shoulders, and back.

For the perfect jab, stand with your hands up, elbows in, feet hip-width apart. Slightly bend your knees and lift your back heel. The foot on your strong arm’s side should be farther out, and your back foot should be positioned at about 45-degrees diagonal. Extend your front fist in a punching motion forward while exhaling sharply in the process. The punch should be quick but relaxed.

Rotate your arm mid-way through throwing your punch, including your shoulder and elbow. Start with the shoulder, which will allow the rest of your arm to rotate accurately. Your elbow should face up so that the hit gets the right angle. Bring back your arm to its original position.

High Knees

If you’re looking for an alternative to jogging around the park or a half-hour bike ride, this is the exercise for you. High knees will help boost your heart rate, stay flexible, and improve coordination.

Stand with your feet hip-width apart and lift one knee to your chest. Switch to the opposite knee and continue the alternations into a running pace. Swing your arms at 90-degree angles during knee raises to maintain your balance.

Jumping Jacks

Everyone is familiar with the jumping jack, but this simple exercise can help warm up the body and boost your heart rate.

To do a proper jumping jack, stand upright with your legs together and your arms at your side for good posture. Slightly bend your knees and jump from the balls of your feet. Spread your legs and bring your arms from your waist to over your head. Jump back to starting position and repeat.