13 Self Care Sunday Workout Ideas That Boost Your Mood

Sundays are your chance to slow down, recharge, and get ready for the week ahead. And let’s be real—sometimes, the best way to reset isn’t bingeing another show (though that has its place!) but moving your body.

Exercise has the ability to lift your mood, reduce stress, and flood your body with feel-good endorphins.

But here’s the thing: a workout doesn’t have to be long or intense to make a difference. The key is finding something that feels good for you.

Whether you’re looking to sweat it out or simply stretch and breathe, these ideas will help you create a self-care Sunday that leaves you feeling calm, confident, and ready for whatever comes next.

1. Start Your Day with Morning Yoga

There’s no better way to wake up your body and mind than a gentle yoga flow. Roll out your mat, take a deep breath, and move through some simple poses like cat-cow, downward dog, and child’s pose.

If you’re new to yoga, don’t worry—there are plenty of beginner-friendly videos online to guide you. And if you’re building a peaceful morning routine, pair this with tips from creating a calm Sunday morning routine to start your day on the right note.

2. Take a Mindful Walk in Nature

Heading outside for a walk is such an underrated mood booster. Not only are you moving your body, but you’re also soaking up some fresh air and getting a change of scenery.

Try making your walk mindful: focus on the sounds around you, the feeling of your feet on the ground, or the rhythm of your breath. Don’t have access to a park?

Even a stroll around your neighborhood can do wonders. Pair this with some reflective time using these journal prompts for a mindful reset to deepen your connection with yourself.

3. Dance Like No One’s Watching

When was the last time you cranked up your favorite songs and just danced it out? Dancing isn’t just a fun way to get your heart rate up—it’s also a great way to shake off stress and boost your mood instantly.

Create a playlist of your favorite upbeat tunes and let yourself go. Or, if you need a little structure, try a follow-along dance workout video.

Bonus: this is a workout that doesn’t feel like one, and it pairs perfectly with other fun self-care Sunday activities.

4. Stretch with a Gentle Pilates Session

If you’re craving something low-impact but effective, Pilates is a fantastic choice. It helps strengthen your core, improve flexibility, and leave you feeling more aligned.

Focus on simple moves like leg circles, the hundred, or bridges. And if you’re not sure where to start, there are plenty of 10- to 15-minute beginner videos online that make it easy to follow along.

5. Go for a Bike Ride

Sometimes, you just need to feel the wind in your hair. Whether it’s a leisurely ride around the neighborhood or exploring a local trail, biking is a fun and freeing way to move your body.

For an added self-care boost, stop for coffee or tea, or combine your ride with other outdoor activities to make a day of it.

6. Try a Home Cardio Circuit

Home workouts don’t have to be boring! Create a quick cardio circuit using simple moves like jumping jacks, squats, lunges, and push-ups.

Here’s an example:

  • 30 seconds: jumping jacks
  • 30 seconds: squats
  • 30 seconds: push-ups
  • 30 seconds: rest
    Repeat 3–5 times, depending on how you feel.

This is a great option if you’re short on time but still want to feel accomplished. Combine it with your Sunday reset routine to check off multiple goals at once.

Here’s another quick, beginner-friendly cardio circuit you can try at home. It’s simple, effective, and doesn’t require any equipment.

Quick Cardio Circuit

Warm-Up (2 Minutes)

Prepare your body with light movements:

  • 1 minute: March in place, swinging your arms.
  • 1 minute: Side steps with arm reaches overhead.

Cardio Circuit (6 Minutes)

Perform each exercise for 30 seconds, then rest for 15 seconds. Repeat the circuit twice.

  1. High Knees
    • Run in place, lifting your knees as high as possible.
    • Modify by marching in place while lifting your knees.
  2. Butt Kicks
    • Jog in place, kicking your heels toward your glutes.
    • Modify by stepping in place and bringing your heels up.
  3. Jumping Jacks
    • High-impact: Traditional jumping jacks.
    • Low-impact: Step one foot out at a time while raising your arms.
  4. Side-to-Side Steps
    • Step laterally, touching the floor with your hand as you step down.
    • Modify by reducing the depth of your squat or skipping the floor touch.
  5. Punches
    • Stand with feet shoulder-width apart and throw quick punches forward.
    • Add intensity by pivoting slightly with each punch.

Cool-Down (2 Minutes)

Ease your heart rate back down:

  • 1 minute: Slow marches in place with deep breaths.
  • 1 minute: Gentle stretches for your legs and arms.

This circuit is perfect if you’re short on time but want to feel energized and accomplished!

7. Do a Quick HIIT Session

If you’re in the mood to sweat, a 15-minute high-intensity interval training (HIIT) workout can do the trick. Alternate between bursts of activity (like burpees or mountain climbers) and short rest periods.

Here’s a quick 10-minute HIIT workout that’s short, effective, and can be modified for any fitness level.

10-Minute HIIT Workout

Warm-Up (2 Minutes):

Start with light cardio to prepare your body:

  • 30 seconds: March in place or do high knees (low-impact: step in place).
  • 30 seconds: Arm circles while stepping side to side.
  • 1 minute: Gentle squats, going as low as comfortable.

HIIT Circuit (6 Minutes):

Alternate between 30 seconds of work and 15 seconds of rest for each exercise. Repeat the circuit twice.

  1. Jumping Jacks
    • High-impact: Standard jumping jacks.
    • Low-impact: Step one foot out at a time while raising your arms.
  2. Bodyweight Squats
    • Engage your core and keep your chest lifted.
    • Modify by reducing the depth of the squat if needed.
  3. Mountain Climbers
    • High-impact: Quickly alternate bringing knees toward your chest in a plank position.
    • Low-impact: Step one foot at a time toward your chest instead of jumping.
  4. Push-Ups
    • Do full push-ups or modify by dropping to your knees or doing wall push-ups.
  5. Burpees
    • High-impact: Add a jump at the top and go down into a plank.
    • Low-impact: Skip the jump and step back into a plank position.
  6. Plank Hold
    • Hold a forearm or full plank position. Modify by dropping your knees if needed.

Cool-Down (2 Minutes):

Stretch and bring your heart rate down:

  • 30 seconds: Cat-cow stretches (on all fours, alternate between arching and rounding your back).
  • 30 seconds: Forward fold (reach toward your toes, bending your knees if needed).
  • 1 minute: Child’s pose (sit back on your heels with your arms extended forward).

This quick workout will get your heart pumping and leave you feeling energized without taking up much of your day!

Not ready for a full-blown HIIT session? Modify it by reducing the intensity or sticking to moves like high knees and step-outs.

8. Stretch It Out with a Foam Roller

Foam rolling is perfect for releasing tight muscles and improving circulation. Spend 10–15 minutes rolling out areas like your calves, quads, and back.

Pro tip: make this part of your evening routine alongside a relaxing beauty ritual to wind down in the best way possible.

9. Swim or Play in the Water

If you have access to a pool, swimming or even just splashing around is a fantastic low-impact workout. Not a fan of swimming laps? Try water aerobics or simple movements like leg lifts in the shallow end.

10. Join a Fun Fitness Class

Sometimes, working out with others can be the motivation you need. Whether it’s Zumba, barre, or a local yoga class, group fitness can add a social element to your self-care Sunday.

11. Meditate and Stretch

Combine the benefits of mindfulness and movement by pairing a short meditation with gentle stretching. Focus on deep breathing as you hold each stretch, and let your thoughts quiet down.

Follow this up with a journaling session using these Sunday journal prompts to reflect on what’s on your mind.

12. Play a Sport

Whether it’s a game of tennis, pickleball, or even frisbee, playing a sport is a great way to move your body and connect with others. Plus, it doesn’t feel like a workout when you’re having fun!

13. End the Day with Evening Yoga

Wind down your Sunday with a slow, relaxing yoga flow. Focus on poses that help you release tension and prepare for restful sleep, like forward folds, seated twists, and legs-up-the-wall.

Use these Sunday evening tips to create the ultimate end-of the-day routine.

Tips for Staying Motivated

  • Make It Fun: Choose workouts you genuinely enjoy. The goal is to feel good, not force yourself into something you dread.
  • Keep It Short: Even 10–15 minutes can make a difference.
  • Prepare Ahead: Lay out your workout clothes or set up your mat the night before to eliminate excuses.
  • Celebrate Wins: Give yourself credit for showing up, even if it’s just for a walk around the block.

Putting It All Together

Creating a self-care Sunday that includes movement doesn’t have to be overwhelming. Start small—pick one or two ideas from this list and see how they make you feel. Over time, you’ll find the routines that work best for you.

For a truly balanced day, combine your workout with other elements of self-care. Maybe you do a relaxing yoga flow in the morning, enjoy a pampering beauty routine in the afternoon, and wind down with a foam rolling session in the evening. The key is to listen to your body and do what feels right.