This 10-Minute Workout Will Quickly Boost Your Mood


Reviewed by: Erica Grandjean, APD, BNutr&Diet

We know that exercise has amazing transformative qualities on the body: from lowering blood pressure to regulating hormone production and keeping cholesterol in check.

However, exercise can also help improve your mental state. Recent research from mental health organisation The Black Dog Institute shows getting active can help regulate your mood – helping keep you on an even keel, even when life throws its curve balls at you!

It needn’t be a long session, either: just 10 minutes can be enough to get your blood pumping, feel-good chemicals firing and mood improved.

Next time you’re feeling any of these symptoms – or just a little flat – try this quick, high-intensity workout (or sign up to unlock many more) that’s designed to give you an instant boost.


  • 10x Backward arm circles
  • 10x Forward arm circles
  • 30 seconds of high knees
  • 30 seconds of jogging on the spot


Repeat this sequence twice, without any break in between. Remember, the aim is to go as hard as you safely can!

  • 12x burpees
  • 30 seconds of mountain climbers
  • 12 push-ups (knees or toes)
  • 30 seconds of jump squats
  • 30 seconds of star jumps
  • 1 min plank (on knees or toes)

For more information about mental health and wellbeing, please visit the Black Dog Institute.

If you or someone you know is in crisis please call one of the following national helplines:

Lifeline: 13 11 14

Beyondblue: 1300 22 4636

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