How to Master the Art of the Rage Workout

How to Master the Art of the Rage Workout

I don’t know about you, but I love a good rage workout. You know what I mean: the kind of workout where you’re so angry you want to punch your way through the gym wall. It’s cathartic, it releases endorphins, and it can be quite therapeutic—all while getting your heart pumping! But if there’s one thing I’ve learned from years of rage workouts, some things need to be considered before venting your anger at the gym. Read on for my tips on mastering the art of rage workouts without burning yourself or hurting yourself.

What is the Rage Workout

The Rage Workout is a workout that makes you feel better. It’s an angry workout, but it’s not just for anger. It can be a healthy outlet for many emotions like frustration or boredom. The Rage Workout has been around in various forms since the early 1900s when people would go to boxing matches and watch fighters do calisthenics—just like Rocky Balboa did in his training montage!

The original rage workouts were developed by professional boxers who needed an intense workout to build strength without damaging their bodies. They trained themselves by punching bags and running on treadmills while wearing weighted vests; today, we refer to this type of training as “cardio boxing.” Today’s rage workouts combine cardio exercises with high-intensity interval training (HIIT), which means short bursts of activity followed by short breaks. This exercise improves cardiovascular health and metabolism after your workout is complete!

Why do rage workouts feel amazing?

If you’re the type of person who tends to stress out or get anxious, exercise can be a great way to unwind after a long day. One study found that people who exercised regularly had lower levels of negative emotions than those who didn’t. Another study found that exercise helped with depression and anxiety, especially among older adults.

Another reason rage workouts feel amazing? They’re pretty fun! Not only do they make your body feel good (like after any workout), but they also give you an emotional boost because they help you sleep better and improve your self-confidence by making your body stronger and more toned. One study from Stanford University School of Medicine also stated that “people who engaged in physical activity were less likely to feel tense during their free time.”

An angry exercise routine can be a healthy outlet for your emotions, provided you don’t take it too far.

A rage workout can be very healthy for your body and mind if you’re not overdoing it. Here are some tips for keeping yourself from going too far:

  • Keep your workouts short. Raging is an intense experience; you don’t want to overdo it by pushing yourself too hard in the gym or on the track. Even if you have a lot of pent-up anger, remember that moderation is key!
  • Find other ways to express your emotions besides running laps around the neighborhood with no shirt on while screaming at strangers who smile at you when they pass by.
  • Remember to take care of yourself after all that rage-fueled activity! Make sure that after each workout session (or whenever a rage motivation rush wears off), give yourself time alone or with friends who can help calm down any angry feelings before bedtime, so they don’t interfere with sleep patterns.*

Mastering the Art of the Rage Workout

The first step is to create the right routine for you and your body. You should always warm up, cool down, and check in with yourself throughout the workout. This can be as simple as walking around for 5 minutes before starting or taking one minute break after every 30 minutes of exercise.

When it comes time to work out, keep your heart rate at around 60-80 percent of its maximum capacity by keeping track of how many beats per minute (BPM) you’re exercising. This will give your body enough energy to burn fat while also helping protect against heart disease and early death due to cardiovascular issues later on in life if done regularly over long periods—and guess what? That’s exactly what we want! To figure out if this level is right for you: count how many times per minute (bpm) your heart beats during exercise, then multiply that number by 10—that will tell you how many BPMs per second (bps). It looks like this:


If I am walking briskly at three mph without stopping, my BPM is around 125 bps; therefore, my target range would be between 63-87 bps, which translates into about 65% – 75% maximum capacity, depending on which estimate I use as my base point.

Identify the cause of your anger.

Why are you angry? What’s the situation that caused the anger? Is it out of your control, or can you change it? If a person is causing you to feel angry, ask yourself if there’s anything you can do about it—and if there isn’t, take a step back and focus on other things in your life that are making you happy instead!

Create a plan to address the issue.

  • Write down your plan. If you’ve ever tried to make any plan or goal for yourself, you know that writing it down is the first step to success. You can write this down on paper, in a journal, or even online. As long as you have your plan written somewhere, then it’s much easier for you to follow through with it.
  • Create a time frame for your plan. If you’re trying to lose weight and feel healthier by exercising more often, then creating an exercise routine will help both mentally and physically towards getting there quicker than would otherwise be possible without one! Setting goals is great, but without having them within some sort of time frame (like “I want this work completed before my flight tomorrow” or “I want my garden planted by next weekend”) they aren’t very useful because we need something concrete against which we can measure ourselves so we can see how well we’re doing our best at achieving the said goal(s).

Practice meditation and mindfulness.

Meditation and mindfulness are two different things. Meditation is about staying focused during a workout, while mindfulness involves being aware of your surroundings.

Both can help you stay safe during a rage-based workout. For example, if you’re lifting weights, practicing meditation may help you focus on the task at hand instead of letting negative thoughts creep into your mind (and distract you). Or if your gym has mirrors, being mindful can help keep those reflections from making you feel self-conscious or angry.

And there’s more: If anyone approaches while you’re working out, practicing mindfulness will allow you to notice them without getting distracted by their presence—which could be dangerous if they’re accidentally blocking exit doors or trying to sell something!

Find an activity you enjoy doing.

You want to find an activity that you enjoy doing. This is important because it will increase the likelihood of you sticking with your workout plan, and you should also be having fun while exercising! If you don’t enjoy it, it might not be worth doing at all.

Some examples of activities that are fun for people: running on the treadmill (or outside), swimming laps in a pool or lake or ocean, playing basketball, and jogging around an indoor track or outdoor paved path/roadway. Other examples include: lifting weights at home with some old-fashioned dumbbells while watching Netflix shows on your laptop computer (this is what I like to do), and performing calisthenics exercises using only body weight as resistance (push-ups are good for this). You could also try yoga classes if they’re available where you live—they’re typically very relaxing and calming. But there are plenty more things beyond these examples! There’s always something new out there waiting for us to discover…and yes—you can even try out martial arts training if that interests you too!

Understand your fitness level and choose exercises that are appropriate for you.

Everyone is different, and the best way to start exercising is with a fitness assessment. If you are an experienced exerciser, try a high-impact exercise like running or jumping. If you are a beginner, start with low-impact exercises like walking, swimming, or cycling.

Vary your workout so that you’re not always doing high-impact cardio or super strenuous weight lifting.

The first step to mastering the rage workout is changing up your routine. You can’t do high-impact cardio every day, and you can’t lift weights with the same intensity every time. It’s important to focus on the muscles you use most often and to avoid overuse injuries by varying your workouts.

If you’re doing the same kinds of workouts too much, you run the risk of overtraining in certain areas of your body. This can lead to imbalances in your body that make it more prone to injury down the road, so try incorporating some variation into each session! For example, if you typically do 15 minutes on an elliptical machine at least three days per week (for a total of 45 minutes), try lowering those numbers by 5-10% or adding another five minutes onto each session until they’re back where they were before—and then start mixing things up again!

You could also change up how long each exercise takes place; instead of doing all three sets as supersets (“doing two exercises back-to-back without resting”), go with more traditional sets (“resting between each set”). Or maybe try doubling up on one exercise while taking half as many sets for another move altogether: For example, skipping rope for four minutes straight followed by bench presses for ten reps would be a great way to work both cardiovascular fitness levels while still giving yourself enough rest time between sets without wasting any precious gym time sitting around waiting for equipment availability issues.”

Remind yourself to be grateful throughout your workout.

You’re probably already thinking about the things you’re grateful for, but it never hurts to be reminded. You can also use your rage workouts as an opportunity to intentionally do something good for yourself. For example, if you need a boost of energy during a particularly long run or workout, try adding some chocolate chips into your trail mix! Or maybe after your next rage workout, treat yourself to a massage or facial at the salon (if there’s one within walking distance).


It’s time to stop feeling intimidated by the gym and start getting serious about your fitness. With this rage workout, you are guaranteed to feel like a badass in no time!