We get it — life is pretty stressful these days. April is Stress Awareness Month, so we’re doubling down on our exercise and relaxation goals with the 9 best workouts for stress relief.

Check out these 9 stress-relieving exercise routines and give F3 a yell if you’re looking for a leg up on relaxation! In addition to personal training, we also offer guided meditation, pilates, and yoga courses that can help you find your center — and your ultimate chill.

1. High-intensity kettlebell workout

Kettlebells can be a great way to destress. Glenn owner of F3 Wellness Connections recommends a short, 20 minute intense workout consisting of Swings, Cleans, High Pulls and Goblet Squats. Set your timer for 40 rounds of intervals, 15 seconds of work followed by 15 seconds of rest. Here is an example:

• 40 rounds of :15/:15

• 10 rounds of 2 handed Swings

• 10 rounds of 2 handed Cleans

• 10 rounds of 2 handed High Pulls

• 10 rounds Goblet Squats

2. Gentle flow yoga

There’s nothing quite like yoga to get your “Namaste” on. While hot yoga and yogalates have their uses for weight loss and strength training, the best way to de-stress with yoga is a gentle flow. Classes like yin yoga, where the practitioner holds a deep stretch for five to ten minutes at a time, help to connect you with your body and improve blood flow — all while letting stress flow right out of your muscles.

3. Pilates

Like yoga, pilates offers significant stress relief capabilities paired with strength and cardio training. Tools like a Pilates reformer stretch out your muscles and improve your circulation while also giving your muscles a good, intense workout. The intensity is helpful too if your stress is high-anxiety, because it gives you a great endorphin boost when you finish your workout.

4. Get competitive with sports

If working out isn’t your “thing,” put some fun and competition in your day with a friendly round of your favorite sport. Basketball with friends, pickup soccer game at the park, or a tennis match with your significant other are all great ways to lower your stress. Plus, trash talking with your friends is an awesome way to blow off steam!

5. Cardio and core exercises

We’ve mentioned breath a lot in this article — that’s because a connection to your breath is critical for stress relief. And the best way to improve your breath control is with cardio work and core exercises. Mix and match your exercises: cardio like a run, jumping rope, or dancing paired with core exercises like ab routines, crunches, or planks. In 30-45 minutes, you’ll feel the stress melt away!

6. 30-minute resistance band workout

HIIT-style resistance band workouts offer a unique exercise for your muscles, something totally different from the usual lifts and stretches. Incorporating HIIT into your resistance band training gets your muscles to the point of total fatigue, while the rest periods boost your oxygen and circulation while you get ready for the next round.

7. Hip and spine mobility drills

Slow breathing and light mobility is a great way to take a minute for yourself and de-stress. For a great relaxation exercise, try one to ten minutes of deep breathing paired with light hip and spine exercises, like twists, Downward Facing Dog, or hip rotation stretches.

8. Outdoor running (skip the treadmill!)

Logging your miles in an outdoor environment has more stress-relief benefits than sticking to the treadmill. Plus, the varied terrain and effects of wind against your skin offer a more complex and realistic exercise for your muscles. Add the gorgeous views in your local park or beach and you’ve got a glorious, stress-relieving workout.

9. HIIT — the higher intensity the better

If you’re feeling stressed out — and worse, angry — a high-intensity High-Intensity Interval Training session is a great way to go. HIIT boosts your oxygen intake and improves muscle strength, while the high-intensity portion of the interval training allows for a great way to expel energy in short bursts. Finishing up with a light stretch flow relaxes your muscles and allows those excellent endorphins to flow.

Whether you’re looking to improve your muscle strength or reduce your stress, these 9 exercises are a great way to keep your stress at bay. For personal training, group classes, and more, check out all of F3 Wellness Connections’ services!