In this article, we’ll break down what active recovery is, why it’s important for your fitness journey, and three recovery workouts to try on your next rest day.
Many people have a love/hate relationship with rest days—eager to recover from the week's intense workouts but also feeling the urge to stay active to avoid regression. While taking a complete rest day is beneficial for recovery, a little light activity can be just as effective. Active recovery workouts are designed to keep your body moving while promoting muscle repair and reducing soreness. Here are three excellent options to incorporate into your next rest day to help you recover and feel energized.
What Is Active Recovery?
Active recovery days, also known as active rest days, are days when you skip your usual high-intensity or weight-training workouts, but still engage in some light physical activity. This can be anything from a gentle walk to stretching or a relaxing yoga session.
Benefits of Active Recovery Days
The key to active recovery is keeping the intensity lower than your regular workout, which helps your body recover without overloading it.
The principle behind active recovery is to increase blood circulation, which is essential for delivering important nutrients to muscles and facilitating the repair and growth process. This low-intensity movement boosts blood flow, which aids in the delivery of nutrients and oxygen to muscles, supporting the rebuilding process, and speeds up the removal of metabolic waste that accumulates during intense exercise, causing fatigue and muscle soreness.
5 Active Recovery Workouts to Try
Active recovery doesn’t have to be complex or intense—it’s about keeping movement light, reducing muscle tension, and promoting blood flow.
The following workouts can be completed as individual workouts depending on what would benefit your body or your goals. Alternatively, you can combine them into one workout routine so that you can target bodyweight movements, more advanced exercises, and stretches in one workout session. Here are three effective active recovery workouts to try:
Active Recovery Workout 1: Gentle Mobility
This routine is designed to gently activate your muscles and joints, lubricating them with light, controlled movements. Perfect for beginners or anyone looking to take it easy on a rest day.
Workout:
- Cat-Cow Stretch – 10 reps
- Standing Hip Circles – 10 reps per leg
- Bodyweight Squat Hold – 15 seconds
- Seated Forward Fold Stretch – 15-30 seconds
- Arm Crosses – 10 reps per arm
- Standing Side Bends – 10 reps per side
- Leg Swings (Front to Back) – 10 reps per leg
- Child’s Pose – 30 seconds
- Knee to Chest Stretch – 15 seconds per side
- Ankle Circles – 10 reps per ankle
How to Do It:
Perform all exercises in a row with minimal rest between movements.
Repeat for two rounds.
Active Recovery Workout 2: Low-Impact Cardio
For a slightly more dynamic recovery session, this workout focuses on low-impact movements that increase your heart rate without putting stress on your joints.
Workout:
- Marching in Place – 30 seconds
- Low-Impact Jumping Jacks – 10 reps
- Step Touches – 30 seconds
- Standing High Knees – 30 seconds
- Side-to-Side Leg Swings – 10 reps per side
- Heel Digs with Arm Swings – 30 seconds
- Walking Lunges – 10 reps per leg
- Butt Kicks – 30 seconds
- Toe Taps on Elevated Surface – 10 reps per side
- Plank Hold – 30 seconds
How to Do It:
Complete each movement with low intensity, focusing on form and controlled breathing.
Perform for 10-15 minutes to keep your body active without straining it.
Active Recovery Workout 3: Full Body Activation
This workout combines gentle bodyweight movements that engage all major muscle groups, enhancing circulation and relieving stiffness.
Workout:
- Glute Bridges – 10 reps
- Bodyweight Squats – 10 reps
- Superman Hold – 15-30 seconds
- Reverse Lunges – 10 reps per leg
- Bird-Dog – 10 reps per side
- Clamshells – 15 reps per side
- Side Plank – 15 seconds per side
- Downward Dog to Cobra Stretch – 5 reps
- Wall Sit – 30 seconds
- Leg Raises – 10 reps
How to Do It:
Perform the exercises slowly with focus on form and activation.
Complete the routine for 2 rounds with 30 seconds of rest between sets.
Active Recovery Workout 4: Foam Rolling & Mobility
This routine uses foam rolling and targeted mobility exercises to improve muscle pliability and relieve tension from your workouts.
Workout:
- Foam Roll Lower Back – 1 minute
- Foam Roll Quads – 1 minute per leg
- Foam Roll IT Band – 1 minute per leg
- Hip Flexor Stretch – 30 seconds per side
- Thoracic Spine Rotation – 10 reps per side
- Foam Roll Upper Back – 1 minute
- Hamstring Stretch – 30 seconds per side
- Foam Roll Calves – 1 minute per leg
- Thread the Needle Stretch – 10 reps per side
- Foam Roll Glutes – 1 minute per side
How to Do It:
Take your time with each foam roll, applying gentle pressure.
Follow up with static stretches for flexibility and mobility.
Active Recovery Workout 5: Yoga Flow
This routine incorporates a series of gentle yoga poses to improve flexibility, balance, and muscle relaxation. Ideal for relieving stress and enhancing recovery.
Workout:
- Downward Dog – 30 seconds
- Low Lunge – 30 seconds per side
- Cobra Pose – 30 seconds
- Seated Forward Fold – 30 seconds
- Child’s Pose – 30 seconds
- Pigeon Pose – 30 seconds per side
- Cat-Cow Stretch – 10 reps
- Warrior II – 30 seconds per side
- Legs Up the Wall – 1-2 minutes
- Bridge Pose – 15-30 seconds
How to Do It:
Flow through the poses slowly, focusing on deep breathing and relaxation.
Hold each stretch for 30 seconds to 1 minute, depending on your comfort level.
Final Thoughts
Active recovery offers a variety of ways to engage your body gently yet effectively, whether you're aiming to enhance mobility, improve circulation, or simply stretch and relax. These routines are designed to help you recover without overtaxing your muscles, leaving you refreshed and ready for your next workout. As mentioned, this is just a suggested guide—there are countless ways to enjoy active recovery. You can mix in activities like playing sports, spending time with family, or even adding breathing exercises. If you've tried any of these workouts or have your own ideas for rest days, feel free to share them in the comments. Your experiences can inspire and help others, especially beginners, as they work towards their fitness goals.
