fbpx ;

20-Minute Mood-Boosting Full-Body Workout


I think it’s fair to say that many of us struggle to either get motivated to work out or find the time to work out. This is something that Blink Fitness totally understands. Blink Fitness has many locations across the U.S. and what makes them unique is their approach. They believe that exercise isn’t just about “looking good,” but also about feeling goodAll their gyms include brightly lit, open spaces so that you have plenty of room to move and breathe while you work out. The colors they use are scientifically proven to enhance your workout and have an uplifting effect on mood. 

Blink’s Director of Personal Training, Brian Semonian, explains the importance of certain moves that you should be incorporating into every workout:
Full-body workouts are one of the easiest ways to boost your metabolism while creating a feel-good experience for your brain. With the release of chemicals like endorphins, dopamine or serotonin, you get a different chemical boost for your body and mind that lasts longer than any cardio session. Be sure to add exercises that are dynamic, like any twist or chop motion. These three-dimensional movements kick off a beneficial reset for the areas of the brain that allow us to prioritize, cope with daily stressors and feel more refreshed. You’re rebooting your mental computer! Additionally, using body weight as resistance instead of external resistance allows for more muscles to be used. This leads to a more efficient workout and burns more calories.”

Semonian has created a simple, yet-effective 20-minute full-body workout that reflects exactly what Blink Fitness Believes. The workout consists of four moves that will help you get in shape for the fall, relieve stress and leave you feeling great.


Each exercise below should be done for four minutes each (rigorously, at 20 second intervals, then resting for 10 seconds) before moving onto the next move.

  1. Squat Jump: With your feet and knees shoulder width apart, lower into a squat and then jump straight up with as much force as possible. As you land, drop directly back into the squat position. This move focuses on your lower body, legs, glutes, stomach and back.
  2. Burpee: Begin in a standing position. Drop into a squat with your hands on the ground and kick back into the push-up position. Return to your feet into a squat position, and jump! This exercise works those “get up” muscles — the ones that help you move from sedentary (seated) to active positions.
  3. Twist Crunch: Laying flat on your back with your knees bent and hands behind your head, twist your lower body to form windshield wiper motions by letting your knees fall to each side. This is ideal for targeting your abdominal muscles and obliques.
  4. Jump Rope: This old-school recess activity is an effective cardiovascular exercise that works out your arms, legs and core. It is also a great way to improve coordination, agility and strength, among other benefits.

While I must admit, it’s nice to have workouts that require no equipment and little space, I’d have to say the best part of this workout is the mood boost! Anytime I’m feeling a little down, I’ll be sure to have this workout on hand.

Do you find that working out boosts your mood? I know it does for me! Sometimes I have to force myself, but once it’s all said and done, I feel SO much better. —Erika

FTC disclosure: We often receive products from companies to review. All thoughts and opinions are always entirely our own. Unless otherwise stated, we have received no compensation for our review and the content is purely editorial. Affiliate links may be included. If you purchase something through one of those links we may receive a small commission. Thanks for your support!