With burpees in the rearview and a tasty protein shake in hand, no one ever regrets a workout. There’s a reason for that, and we call them endorphins. Endorphins are chemicals that our body naturally produces in response to pain. They’re also associated with pleasure states—like when you’re watching your favorite comedy special ordevouring a meal. But endorphins and exercise? What’s the link?
We all know that top-of-the-world feeling after a solid sweat-sesh. Research explains that moderate to intense aerobic exercise (at least 20-30 minutes) stimulates certain regions of the brain to release endorphins, plus other chemicals like dopamine and serotonin. And because more endorphins equal more euphoria, we teamed up with Under Armour with one intention: to get those feel-goods flowing. From jump squats to burpees, this workout and wellness routine will get you sweating… But it also comes with bonus mood boosters. Extra endorphins, coming right up!
If we’re looking to boost our endorphins, then it starts with revving the heart rate up. So we’ll start this workout with two minutes of jumping jacks. Thanks to years of gym class, we’re all pretty proficient in this classic form of cardio—so we invite you to switch things up with a couple variations. For more challenge, try a squat-jack: keep your legs bent asyou jump out and in. For more fun: try a cross jack, where you cross your legs into an X as you jump in, switching the forward leg every time.
This Workout And Wellness Routine Is Designed To Boost Your Endorphins
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Now that you’re all warmed up, keep the fire burning by dropping into a plank position. Set up with your shoulders over your wrists and your spine long as you drive back through your heels. For the first minute, start your Mountain Climbers, bringing right knee to right elbow, then left knee to left elbow, alternating as quickly as possible. For the second minute, begin your plank jacks: Hold your plank position, then jump your feet out wide, and back in, as quickly as you can.
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Come back to your feet and find a squatting position: feet a little wider than your hips, toes slightly out. Bend your knees and sit back into your squat. Drive through your heels to jump straight up, straightening your legs at the top. Then return to your deep squatting position and continue for two minutes in total. As an explosive movement that requires maximum leg strength, make sure you have maximum support from the ground up—starting with the Under Armour Project Rock 5 Training Shoe.
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At this point of your workout, you should be feeling out of breath and *hopefully* a little sweaty—that’s a good sign that you’re well on your way to endorphin-central. For split lunges, start in a neutral standing position. Step your left foot back, lunging deeply into both knees. Step forward to your starting position. Repeat on the second side, and continue alternating for two minutes. For extra credit, turn these into Split Lunge Jumps! Instead of stepping, jump to switch your legs out.
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For the grand finale of this circuit, seal the deal with some traditional burpees. Because as challenging as they are, the highly aerobic nature of burpees make them the perfect endorphin-boosting move. Start with your body in a plank position. Jump your feet forward and land your body in a squat. Jump straight up, then return to your plank position for a pushup. Repeat for two minutes. For all this jumping around—give yourself all the support you need with the Under Armour SmartForm Evolution Bra.
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This workout is full of dynamic movements—so gear up in a pair of leggings that can keep up with your body. Treating ourselves to something new stimulates our reward system to release dopamine. And the Under Armour Meridian Leggings are something you can put to good use! UA Meridian is the softest fabric for your toughest workout (and this could be it!).
Make sure that you’ve got on your favorite upbeat playlist for this workout. Not only have studies shown that music can inspire us to exercise harder, meaning more endorphins... Other studies indicate that music itself can release endorphins and dopamine—and even more so if you sing out loud.
One of the easiest ways we can add more endorphins to our workout is simply taking it outside. Fun fact: Our skin cells also function as an endorphin receptor system... And ultraviolet radiation has been proven to increase the levels of endorphins in our blood.
You can tuck this workout in your back pocket for whenever you need a little mood boost. But it’s also something you can do with your friends. As challenging as cardio can be, it’s supposed to be fun—first and foremost. And the more you smile and laugh your way through it, the better you’ll feel. Studies have shown that not only does laughter increase endorphins, it can decrease stress and promote feelings of pleasure.
Once you’ve completed your workout, eat something that’s both nourishing and delicious. Studies have shown that eating is a major trigger for our intrinsic opioid system (where our endorphins come from!). While all foods stimulate endorphin release, some do more than others. Consider adding a little cacao to your post-workout smoothie!
This entire circuit should take you about 10 minutes. So once you get to the end, repeat it one or two times to make sure that your body is challenged enough to trigger endorphin release. And once you’re done with your workout? Share it with someone else! Studies have shown that acts of kindness release endorphins and oxytocin... And what’s kinder than giving your loved one some extra endorphins?
Under Armour
Meridian Leggings
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Under Armour SmartForm
Evolution Mid Sports Bra
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Under Armour
Meridian Leggings
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Under Armour Project Rock
5 Training Shoes
For extra endorphins:
For extra endorphins:
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For extra endorphins:
For extra endorphins:
For extra endorphins:
For extra endorphins:
For extra endorphins:
For extra endorphins: