Hit something

Your 30s may be the most stressful time in your life -- and stress can raise blood pressure and break down your resistance to the bacteria that cause ulcers. Regular exercise reduces one and prevents the other, according to recent research. What kind of exercise? We like hitting things. "Hitting a heavy bag has a cathartic effect," says Tom Seabourne, Ph.D., C.S.C.S., a sports psychologist in Mount Pleasant, Texas.
Try this : Pull on the gloves and hit a heavy bag for 3 minutes, rest a minute, and continue like that for 20 minutes. "It's so vigorous, you don't have time to think about your problems," says Seabourne. Plus, it builds power, endurance, and even some muscle mass in your upper body.
Not to mention the fact that you feel like a pretty bad mofo after beating the crap out of something for 20 minutes. No bag? Mix shadowboxing with rope jumping. Use the same punches and footwork described below, but without a bag. Do 3 minutes of shadowboxing, rest a minute, jump rope for 3 minutes, rest, and repeat for 20 minutes.

menshealth.com