Tips from the Pros

3 Workouts To Boost Your Serotonin

The days are getting shorter, the temperature is dropping and sunlight is becoming almost rare. We know it’s hard to keep your motivation up during the fall and winter seasons, but have no fear! There’s one highly effective cure-all, and you guessed it: it’s exercise!

20 MINUTES OF MODERATE EXERCISE CAN INCREASE YOUR SEROTONIN BY 120%

A lack of sunlight can cause a vitamin D deficiency and decreased levels of serotonin, which in turn can have a major impact on your mood. Serotonin is a neurotransmitter that works like a natural antidepressant and is also believed to help regulate your mood.

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Did you know that just 20 minutes of moderate physical activity can boost your serotonin by up to 120%? What better way to get happy on cloudy days? And that’s not all… 20 minutes of exercise also double your body’s production of other hormones such as dopamine (the “motivation” hormone) and endorphins (the “happy” hormone). Now these natural stimulants should give you something to smile about!

BOOST YOUR SEROTONIN WITH AN INTENSE HIIT WORKOUT

Max, your FizzUp trainer, has designed 3 workouts that only take 20 minutes to boost your serotonin and supercharge your mood. First, start with a warm-up before you decide which workout is best for you. Then, finish up with some abs exercises and stretching for a peaceful return to rest.

WARM-UP (2 MIN)

Take 20 seconds to do each movement.

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  • Arm crossovers
  • Standing twists
  • Arm spread
  • Squats
  • Standing air push-ups
  • Jumping jacks
  • Stick-ups
  • Squats-to-plank

HIIT WORKOUT (10 MIN)

This is an HIIT workout, designed to get you burning calories in minimum time. Do each exercise for 20 seconds using maximum intensity, then take a 10-second break between each one. Do 5 sets with these 3 exercises.

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  • Squat jumps – 20 seconds

10 seconds rest

10 seconds rest

10 seconds rest

  • Jumping jacks – 20 seconds

10 seconds rest

DUMBBELL STRENGTH TRAINING WORKOUT (10 MIN)

Lift your mood and build muscle mass with this dumbbell strength training workout that’s guaranteed to please! Do 3 sets of 10 repetitions for each exercise. Take 5 seconds to rest and switch exercises, then 30 seconds to rest between each set.

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  • Squats – 10 repetitions

5 seconds rest

  • Bench presses – 10 repetitions

5 seconds rest

  • Biceps curls – 10 repetitions

5 seconds rest

  • Hammer curls – 10 repetitions

30 seconds rest

LOOKING FOR A CHALLENGE? THEN DO THIS WORKOUT! (10 MIN)

If you want to push your limits, then this one’s for you. Do 6 sets of these 3 exercises. Take 10 seconds to rest between each exercise.

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  • Squat jumps – 20 seconds

10 seconds rest

  • Burpees – 20 seconds

10 seconds rest

  • Jumping jacks – 20 seconds

10 seconds rest

CORE (4 MIN)

This is a 2-round special core circuit that will set your abs on fire! Take 10 seconds to change positions.

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  • Elbow plank – 20 seconds

10 seconds rest

  • Elbow side plank – 20 seconds

10 seconds rest

  • Glute bridge hold – 20 seconds

10 seconds rest

  • V-sit hold – 20 seconds

10 seconds rest

STRETCHING (5 MIN)

Have a peaceful return to rest and relax with these stretches. Can you feel your workout already lifting your mood? Hold each stretch for 20 seconds, then take 10 seconds to rest and change positions.

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  • Back of neck stretch – 20 seconds

10 seconds rest

  • Shoulder stretch – 20 seconds

10 seconds rest

  • Side stretch – 20 seconds

10 seconds rest

  • Standing calf stretch – 20 seconds

10 seconds rest

  • Butterfly stretch – 20 seconds

10 seconds rest

If you’re craving even more workout content, why not check out FizzUp’s free range of programs to start your own personalized fitness training experience that’s right for your goal, right on your smartphone, tablet or PC?

It’s hard to create sunlight, but at least you can do something to stimulate hormone production for a better mood on a dark day. Use the powers of serotonin, endorphins and dopamine to fight a drop in your motivation this season. Only 20 minutes of moderate exercise is all it takes to boost your serotonin and help you find your happy place!

The Author

FizzUp Staff

FizzUp Staff

As passionate bloggers, the FizzUp Staff’s sole purpose is to motivate the community with insightful and fun articles. Team spirit is one of our core values, whether we’re at work or exercising together in the FizzUp Box.

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