This workout will help you to chill out and de-stress

Want to ease stress? New research shows that the fitter you are, the more likely that is to happen.

There is no denying that exercise has amazing de-stressing benefits, but new research from the University of Basel now shows that being fit can combat stress in a more specific way: it can protect against health issues that are more prevalent when we’re feeling stressed at work.

Health problems such as high blood pressure, high BMI and high cholesterol levels were found to be associated with those who felt like they were particularly stressed at work, according to the data provided in the study.

Investigating the link between cardiovascular fitness and levels of stress at work, the researchers found risk factors were more evident in those with a lower level of fitness.

Try the workout below, which is a high-energy cardio circuit designed to get you fighting fit — and this time, it’ll literally pay off.

HOW TO DO IT: Perform 30 seconds of each move one after the other without rest. Once one set of each move is complete, rest for a minute then repeat for a total of four to five sets. Work at a moderate to intense pace throughout.

WEIGHTED JAB CROSS

Areas trained: SHOULDERS, TRICEPS

Technique

• Holding a dumbbell in each hand by your chin, stand in a boxing stance with one foot in front of the other, hip-width apart and knees soft.
• Punch one dumbbell out in front of you, then as you bring it back to the start, punch the other dumbbell out in front of you.
• Twist your hips to generate more momentum.
• Keep this movement fluid.

HOT TIP: Don’t let the dumbbells drop lower than chin height.

SQUAT TUCK JUMP

Areas trained: GLUTES, QUADS, STOMACH

Technique

• Bend at the knees and hips to lower your bottom out behind you as low as possible, keeping heels planted.
• From this position, jump up as high as you can and bring your knees towards your chest.
• Land softly and repeat

SAFETY TIP: Keep your knees in line with your toes – don’t let them collapse inwards

LUNGE

Areas trained: GLUTES, QUADS, HAMSTRINGS, SIDES, CORE

Technique

• Holding a weight in front of your chest, take a large step forwards and bend both knees to about 90 degrees with the back knee just above the floor.
• As you do this, twist your upper body to the side of the front leg, bringing the weight with you.
• Push back up to the start and repeat on the opposite side. Alternate sides for each rep.

SAFETY TIP: Stay tall and don’t let your torso tilt from side to side

THRUSTER

Areas trained: GLUTES, QUADS, SHOULDERS, TRICEPS

Technique

• Hold a barbell in front of your shoulders with elbows high.
• Squat down, lowering your bottom out behind you as close to the floor as possible.
• Extend your legs to stand up and use the momentum to push the barbell overhead.
• Lower and repeat.

SAFETY TIP: Keep your chest up as you squat down and knees tracking over the toes

BUNNY HOP

Areas trained: GLUTES, QUADS, HAMSTRINGS, CORE

Technique

• Take hold of either side of the bench with your feet on one side.
• Jump both legs over the bench, keeping hold of it, so that you end up in the same position on the opposite side.
• Keep jumping continuously over each side of the bench, trying to keep a fast pace.

HOT TIP: Really kick your heels towards your bottom to work the hamstrings

MOUNTAIN CLIMBER

Areas trained: CORE, HIPS

Technique

• From plank position, bring one knee towards your chest.
• Keep the back leg straight and front leg bent.
• Jump to switch sides so that the opposite leg is straight and the other is bent.
• Continue to alternate for each rep, keeping the hips square.

SAFETY TIP: Keep your neck in neutral and shoulders away from the ears