Best Ways To Relieve Stress Fast

Stress affects every part of your life—your mood, sleep, hormones, digestion, appetite, and even how your body stores fat. While modern life makes stress almost unavoidable, the good news is that exercise is one of the most powerful, natural stress-relieving tools available. The right workouts can help decrease cortisol, boost feel-good hormones, improve sleep, and release physical tension trapped in your body. Whether you’re overwhelmed from work, dealing with anxiety, or simply needing mental clarity, this guide breaks down the best workouts to relieve stress, why they work, and how to incorporate them into your weekly routine.

This comprehensive guide is designed for women of all fitness levels and lifestyles. Whether you enjoy gentle movement or high-energy workouts, you’ll find a routine that resets your mind, improves your mood, and helps your body relax.

Why Exercise Is So Effective for Stress-Relieve

Before diving into the workouts, it’s important to understand why movement plays such a dramatic role in reducing stress. When your brain senses stress, it triggers the “fight or flight” response, releasing cortisol and adrenaline. These hormones are helpful in short bursts but harmful when constantly elevated. The right kinds of exercise help:

• Lower cortisol levels
• Increase endorphins — your body’s natural mood boosters
• Improve sleep quality
• Relax tight muscles caused by tension
• Increase mental clarity
• Boost serotonin and dopamine, the “feel-good” neurotransmitters
• Provide a healthy outlet for bottled-up emotions

Some workouts relieve stress through gentle movement, while others do it by working off emotional energy. The key is choosing what your mind and body need that day.

The Best Workouts to Relieve Stress

Below are the top science-backed, mood-boosting, stress-reducing workouts that help calm your nervous system and restore balance.

1. Walking: The Most Underrated Stress-Relieve Workout

Walking is one of the simplest yet most effective exercises for relieving stress. It’s low impact, accessible for all fitness levels, and naturally stimulates endorphins without overwhelming your system.

Why Walking Helps Reduce Stress

Walking outdoors—especially among trees, parks, or natural light—helps lower cortisol levels and promote mental clarity. Studies show that even a 10-minute walk can significantly improve mood.

Best Ways to Use Walking for Stress-Relieve

• Take a daily 20–30 minute walk
• Walk at a comfortable pace where your breathing feels natural
• Listen to calming music, a podcast, or nothing at all
• Try “mindful walking”—focus on your breath, surroundings, and steps
• Walk outside whenever possible

If you need a quick reset during a stressful day, stepping outside for a short walk can shift your entire mood within minutes.

2. Yoga: The Ultimate Stress-Relieving Mind-Body Workout

Yoga combines movement, breathwork, and mindfulness—making it one of the most powerful tools for stress relief.

Why Yoga Works

Yoga activates the parasympathetic nervous system (the “rest and digest” mode), helping your body move out of stress and into relaxation.

Best Types of Yoga for Stress Relief

• Hatha Yoga: Slow, gentle poses ideal for beginners
• Restorative Yoga: Relaxing, prop-supported poses for deep tension release
• Yin Yoga: Long, slow stretches that improve flexibility and calm your mind
• Vinyasa Yoga: A flowing style that links movement and breath

Try This 10-Minute Yoga Flow for Stress

1. Cat-Cow
2. Forward Fold
3. Child’s Pose
4. Downward Dog
5. Seated Twist
6. Legs Up the Wall

These movements help open your chest, stretch tight muscles, and release emotional tension.

3. Pilates: Core Strength and Mindful Movement

Pilates is highly effective for relieving stress because it requires focus, controlled breathing, and full-body engagement. It strengthens your core while promoting mental clarity and reducing muscle tension.

Benefits of Pilates for Stress Relief

• Enhances body awareness
• Encourages mindful breathing
• Strengthens weak areas that carry stress (neck, lower back, shoulders)
• Improves posture, which reduces physical fatigue and tension

Pilates also offers a meditative quality—by focusing on precise movements, your mind naturally shifts away from stress.

4. Strength Training: Relieve Stress Through Power and Focus

Strength training is an incredible outlet for releasing built-up tension and frustration. Lifting weights allows you to channel stress into something empowering and productive.

Why Strength Training Helps Reduce Stress

• Increases endorphins
• Boosts confidence and mental resilience
• Helps regulate cortisol
• Activates major muscle groups, relieving tension

Best Strength Exercises for Stress-Relieve

Focus on larger compound movements:

• Squats
• Deadlifts
• Lunges
• Overhead presses
• Rows
• Push-ups

Performing 20–30 minutes of strength training can feel like a complete physical AND psychological reset.

5. HIIT Workouts: Burn Off Excess Stress and Boost Endorphins

HIIT (high-intensity interval training) is perfect for days when you feel overwhelmed, anxious, or need to burn off emotional energy.

Why HIIT Helps Reduce Stress

• Short, intense bursts of exercise flood your body with endorphins
• Helps reduce anxiety and improve mood
• Burns calories and boosts metabolism
• Improves sleep quality

A 10-Minute Stress-Relieve HIIT Circuit

Try 30 seconds on, 15 seconds off:

1. Jumping Jacks
2. Bodyweight Squats
3. Mountain Climbers
4. High Knees
5. Plank

Repeat twice. You’ll feel lighter, calmer, and energized afterward.

6. Running or Jogging: A Natural Stress-Relieve Therapy

Running is more than a cardio workout—it’s therapy for your mind and body. Many people experience “runner’s high,” a euphoric feeling caused by endorphins.

Benefits of Running for Stress-Relieve

• Improves mood and releases endorphins
• Helps clear mental clutter
• Offers alone time and mental space
• Great for meditation-in-motion

Even just 10–15 minutes of light jogging can shift your emotional state, especially when done outdoors.

7. Cycling: A Rhythmic, Stress-Relieving Cardio Workout

Cycling—whether outdoors or on a stationary bike—is a powerful stress reliever. The rhythmic pedaling helps calm your nervous system while giving you a sense of forward momentum.

Why Cycling Helps Relieve Stress

• Provides a moving meditation effect
• Boosts cardiovascular health
• Strengthens legs and core
• Helps regulate breathing

Outdoor cycling adds the benefit of fresh air and natural scenery, which enhances the stress-relief effect.

8. Swimming: A Full-Body, Mind-Clearing Workout

Swimming is one of the most soothing forms of exercise. The combination of weightlessness, rhythmic strokes, and controlled breathing creates a meditative experience.

Benefits of Swimming for Stress-Relieve

• Reduces physical and mental tension
• Strengthens the entire body
• Regulates breathing patterns
• Low impact and perfect for all fitness levels

Even 20 minutes in the pool can significantly lower stress hormones.

9. Dance Workouts: Boost Mood and Release Emotion

Dance cardio is one of the most joyful, uplifting workouts you can do to relieve stress. Moving to music naturally elevates your mood.

Why Dance Helps Relieve Stress

• Releases endorphins quickly
• Improves coordination and brain function
• Encourages self-expression
• Helps release stored emotions

Whether it’s Zumba, hip-hop, or dancing in your living room, you’ll feel happier and lighter afterward.

10. Stretching and Mobility Work: Melt Away Physical Tension

Tight muscles can make stress feel worse. Stretching helps release tension and calm the nervous system.

Benefits of Stretching for Stress-Relieve

• Loosens tight muscles in the neck, shoulders, and hips
• Improves blood flow
• Enhances relaxation
• Promotes deeper breathing

Try This 5-Minute Stress-Relief Stretch Routine

1. Neck stretch
2. Shoulder rolls
3. Chest opener
4. Hip flexor stretch
5. Hamstring stretch

This gentle routine instantly reduces muscle tightness and improves mobility.

11. Breathwork Workouts: Calm Your Nervous System in Minutes

Breathwork can be combined with exercise or done alone. It is one of the fastest ways to calm stress.

Best Breathing Techniques

• Box breathing (4-4-4-4)
• Deep belly breathing
• 4-7-8 breathing
• Alternate nostril breathing

Just 2–5 minutes can bring your body out of fight-or-flight mode.

12. Mindful Movement and Tai Chi: Slow, Grounding, Stress-Relieve Workouts

Tai Chi and mindful mobility routines use slow, controlled movements to relax your mind and body.

Why This Style Helps With Stress

• Encourages mindfulness
• Improves balance and focus
• Enhances flexibility
• Promotes calm energy

These movements are ideal for women looking for a gentle, grounding, meditative form of exercise.

How Often Should You Exercise to Stress-Relieve?

To effectively manage stress, aim for:

• 30 minutes of exercise, 3–5 times per week
• Add flexibility and mind-body exercises 1–2 times per week
• Mix gentle workouts with more intense sessions
• Listen to your body—some days need calm movement, others need energy release

Consistency matters more than intensity. Even small daily movements can dramatically reduce long-term stress.

Tips for Making Stress-Relieve Exercise a Routine

Here are simple ways to incorporate movement into your busy lifestyle:

• Schedule workouts like appointments
• Try short workouts (5–15 minutes) when you’re busy
• Choose workouts you enjoy
• Keep equipment like dumbbells, bands, or a yoga mat at home
• Walk during lunch breaks or after work
• Put on music and dance when you feel overwhelmed
• Follow a weekly plan that balances strength, cardio, and recovery

Creating a consistent routine helps keep cortisol levels low and prevents burnout.

Movement Is Medicine for Stress Relief

Exercise is one of the most powerful tools for managing stress, boosting mood, and improving overall wellness. Whether you prefer yoga, strength training, walking, dancing, or HIIT, any movement that helps you breathe deeper and feel lighter counts. The key is listening to your body and choosing the workout style that supports your emotional and physical needs.

Incorporate these stress-relief workouts into your weekly routine, and you’ll notice improved mood, better sleep, increased energy, and a more balanced mindset.

For more stress-relief workouts and wellness inspiration, explore these helpful resources from Women’s Fit Club: Try our 10 Minute Full-Body HIIT Workouts for Women: Strengthen your mindset and body with our 20-Minute Dumbbell Workouts: Explore calming routines like our 45-Minute Full-Body Power Yoga Workout: Reset your mood with our 10-Minute Full Body Workouts: Improve overall wellness with our Best Morning Fitness Habits: