You’ve been there. Yesterday, you went hard at the gym. Or you ran longer or harder than usual on your training run. Your legs feel like jello, and you think twice about getting out of bed. We’ve all been there. So what can you do about it?
A short, low-impact recovery workout.
Movement is by far your best option for a rest day. You can either lie around doing nothing or work those sore and tired muscles to bounce back faster.
It doesn’t need to be complicated or time-consuming; it just needs to be mindful movement.
Why Your Rest Day Workout Routine Matters More Than You Think
So what does a low-impact recovery workout do for your body?
The movement pumps fresh blood into your tired muscles, reinvigorating them and alleviating stiffness. It also flushes out the waste products, such as lactic acid, from your muscles. Lastly, the extra movement can make you feel better and quicken your recovery process.
It’s a win-win situation. So let’s talk about the best recovery workout routines to get you up and moving on your rest days!
7 Rest Day Workout Routines That Actually Work
You’ll find plenty of exercise routines online to maximize your gains. But which one of them actually works? Here are seven of the best.
1. The Morning Stretch Fix
Have you ever noticed that when you first get up in the morning, your body is stiff? Especially so after an intense workout day. Loosen yourself up with this 10-minute stretch routine.
- Cat-cow stretches: 10 slow reps.
- Child’s pose: Hold for 2 minutes
- Hip circles on hands and knees: 10 each way
- Gentle spinal twists lying down: 1 minute each side
- Legs up the wall: 5 minutes
Don’t forget about your breath. Exhale as you move deeper into each exercise. Take your time and enjoy the stretch.
Want to take it further? Enhance flexibility and prevent injuries with our guide to effective Stretching Exercises.
2. The Walk and Talk (20 – 30 Minutes)
As a runner, this is a personal favorite recovery day activity. Bonus points for getting fresh air and an opportunity to clear your head. Consider taking a friend or loved one with you!
As with your The Morning Stretch Fix, take your time and move at a pace where you can easily hold a conversation. Let your arms swing naturally by your sides and take in the scenery.
Feeling tight? Take a stretch break before, during, or after your walk.
Want an additional challenge? Unplug for a while by leaving your phone at home.
3. The Pool Session (25 Minutes)
The best time for a pool session is when it’s hot out or you want to give your joints a break.
Meet your 25-minute workout:
- Easy water walking: 5 minutes (forward, backward, sideways)
- Arm circles in chest-deep water: 2 minutes
- Leg swings, holding the pool edge: 10 each leg
- Gentle swimming (any stroke): 10 minutes
- Float and relax: 5 minutes
Movement through water supports your weight and provides a gentle resistance, making it an ideal recovery day workout.
4. The Foam Roll Session (20 Minutes)
Foam rolling can be intense. With these exercises, take it slow, and if at any point, you start to feel pain, immediately stop. The trick to foam rolling is to breathe through the discomfort. That feeling is the breaking up of knots in your muscles and an increase in blood flow to the targeted area.
- Calves: 2 minutes per calf
- Hamstrings: 1 minute each
- Quads: 2 minutes per quad
- Glutes: 3 minutes
- Upper back: 3 minutes
- Note – avoid the neck area completely
- IT band: 2 minutes per leg
Check out this article on how to reach other parts of your body through foam rolling!
5. The Living Room Flow (20 Minutes)
Looking for something more active? Check out this bodyweight flow that you can complete in your living room!
Start with 30 seconds of work and 30 seconds of recovery. Cycle through this flow twice with a stretch break in between rounds and at the end.
- Arm circles (both directions)
- Bodyweight squats (slow and controlled)
- Standing hip circles
- Reverse lunges (step back, not forward)
- Wall push-ups
- Marching in place
- Side bends with arms overhead
6. The Full Body Stretch (25 Minutes)
The best part about this full-body stretch routine is that it can be done at any time, anywhere. It’s a great sequence that targets your entire body.
Check it out:
- Neck rolls: 1 minute
- Shoulder shrugs: 1 minute
- Chest stretch against the wall: 2 minutes
- Hip flexor stretch: 2 minutes each leg
- Hamstring stretch lying down: 2 minutes each leg
- Figure 4 glute stretch: 2 minutes each side
- Spinal twist lying down: 2 minutes each side
- Child’s pose: 5 minutes
Melt into each pose and keep your breath slow and steady.
7. The Dance Break (15 Minutes)
Not feeling a structured activity and want to just let loose? Put on your favorite songs and dance it out. No rules, just moving and flowing to the beat of the music. It’s not that serious, enjoy yourself!
Signs Your Rest Day Workout Routine is Working
There will be plenty of signs that your rest day workout routine is working, such as:
- Less morning stiffness
- Better mood and energy
- Less soreness
- Faster recovery
- Fewer aches and pains.
Keep in mind that if you’re feeling more tired or your soreness is getting worse, dial it back. Your rest day workout routine should leave you feeling refreshed, not wiped out.
How to Make Your Rest Day Workout Routine Stick
With all the benefits and options listed above, where do you start?
First, pick one of the seven to try. You don’t have to do all seven at once. Which one will bring you the most joy? Which one will you stick with?
Secondly, start small. Twenty-five minutes may feel like a lot. Fit the routine into your schedule, even consider putting it into your calendar if that will help hold you accountable.
Lastly, don’t commit to just one. Mix it up to keep your mind and your body interested. Try them all and rotate through your favorites.
How Often Should You Do Your Rest Day Workout Routine
Work these programs into your already established workout routine. Ideally, aim for 2-3 times per week, depending on the intensity of your regular workouts, especially after leg day.
Most importantly, listen to your body. Feeling run down? It’s okay to skip. Feeling energetic but stiff? Try it out. You know yourself best, so do what feels best for your body.
Tips to Keep in Mind
- If you’re sweating a lot and/or out of breath, dial it back. Your breath should be steady through all of these routines except for the dance break.
- It’s normal to feel sore or stiff. It is not normal to feel pain. Be mindful of your body and remember the adage, “if it hurts, don’t do it”.
- Keep it simple. Simplicity begets consistency.
- Any bit of movement is better than none at all. Only have 5 minutes? Use them to stretch.
Final Thoughts
Rest days are supposed to be restful. If something doesn’t feel right or it feels painful, immediately stop. Your body heals and your muscles grow with rest. So why not take care of your body with these seven rest day recovery workouts?
Pick one and try it out. See how it goes and how it feels. Start simple, stay consistent, and pay attention to the results.
Invest in yourself today to live a healthier life tomorrow!
