The Stress Reset Circuit
As exam season today kicks off this week for thousands of students, Chirpy and nationwide, high value, low cost fitness operator, The Gym Group have come together to launchThe Stress Reset Circuit: a free, science-backed home workout designed to help GCSE and A-Level students manage exam stress and protect their mental health during the most pressured period of the academic year.
A decade on from the curriculum reforms that shifted assessment away from coursework towards high-stakes terminal exams, it’s clear the mental health impact this pressure can have on young people.
Today's secondary school students often face a monumental task: memorising two years' worth of content across up to eight or nine subjects, all examined in a matter of weeks.
New parental research from Chirpy reveals:
● Nearly half of parents (48%) with secondary school-aged children say their child appears anxious about school at least once a week
● 20% say managing the pressure of exams and academic performance is the area of parenting that causes them the most stress
● 17% of secondary school parents cite academic stress as having the single biggest impact on their child's mental health
● 26% of parents are worried about their child not getting enough exercise and the knock-on effect on their wellbeing.
Clinical research shows time and time again that exercise is one of the most powerful, drug-free tools available to support mental health and reduce stress.
It works by lowering cortisol (the body's primary stress hormone) whilst simultaneously boosting Brain-Derived Neurotrophic Factor (BDNF), which is crucial for learning, memory, and cognitive function.
Jenni Tardiff, Master Trainer at The Gym Group, who has developed the workout says: “Exercise is a powerful tool for managing stress as it serves as a natural release for the tension that can build up before an important event; whether you're feeling the weight of a big deadline, exam, or a life milestone.
“Stepping into the gym or doing a workout offers a vital chance to switch off the noise and regain a sense of control. It’s about more than just the physical workout; it’s about that immediate boost in mood and clarity that helps you face challenges with a much calmer mindset. Ultimately, making time for exercise ensures you show up to your big moment feeling refreshed, capable, and ready to take on whatever comes your way."
The "Stress Reset" Circuit
Available on The Gym Group app workouts
This 20-minute session is designed to shift your focus from your "to-do" list to your body. It focuses on rhythmic movement and releasing the physical tension that often settles in the shoulders and hips when we’re stressed.
Complete each move for 45 seconds, followed by 15 seconds of rest. Perform the entire circuit three times:
1) High Knees (or fast march, jog)
Why it works: High knees raises the heart rate and encourages rhythmic breathing, which helps your body metabolise stress hormones and shift out of a tense state.
2) Bodyweight Squats
Why it works: Engages large muscle groups, giving your body a physical outlet to release built-up tension and nervous energy.
3) Reverse Lunges
Why it works: Requires coordination and balance, helping bring your attention into your body and away from mental stress while also releasing tightness in the hips.
4) Mountain Climbers
Why it works: Creates a strong, repetitive output that helps release excess energy and tension while keeping your breathing active.
5) Glute Bridge
Why it works: Activates the posterior chain and opens the front of the hips, which often tighten during prolonged sitting and stress. This can create a noticeable sense of physical release.
Cooldown: End with a Child's Pose for 60 seconds. Focus on deep, slow breaths into your belly to signal to your nervous system that it is safe to relax.
Jenni’s Top Tip: “Don't worry about intensity or hitting a specific rep count – the goal here is to move to clear your head and boost your mood.”
For additional support, Chirpy youth mental wellbeing food supplements can also help with exam stress and focus. Formulated with science-backed, natural botanical ingredients and vitamins, the initial Chirpy range includes two innovative no added sugar gummy products:
