Stephanie Mansour, PBS host of "Step It Up with Steph," demonstrates the squat kick and punch exercise.

(CNN)You may have heard friends or colleagues complain of feeling burnt out from the pandemic. So many of us are working from home, cooped up in the house with restless kids instead of them staying busy at camp or school.

Maybe you've even wondered if you yourself are on the brink of burnout, too.

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The World Health Organization describes symptoms of burnout as being feelings of energy depletion or exhaustion, increased mental distance from or feeling negative about one's job and reduced professional efficacy. Couple burnout with the stress and anxiety many people are currently facing, and daily life can become a struggle.

In fact, one-third of Americans have experienced high levels of psychological distress at some point during the pandemic. And almost one in five Americans say they have a physical reaction when they think about the pandemic. Seventy percent of Americans have said that the economy is now a significant source of stress, according to the American Psychological Association.

Exercise helps with burnout

Given the distress and uncertainty the pandemic has caused, exercise may feel like the last thing you want to do. However, research has shown that cardiovascular exercise was found to increase well-being and decrease psychological distress and emotional exhaustion.

Resistance training was also noticeably effective in increasing well-being, personal accomplishment and reducing perceived stress.

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But you don't need to engage in an intense workout program or a long exercise class to reap these effects. Only about five minutes of aerobic exercise is needed to begin to stimulate anti-anxiety effects, according to the Anxiety and Depression Association of America.

Each of the exercise moves in this routine are designed to combine both cardio and strength training so that you can complete the workout in as little as five minutes and feel more empowered to carry on with your day.

Plus, for each movement in this workout, you'll get to do a motion — like stomping, kicking or punching — that'll help you visualize actually crushing burnout and getting rid of it. Syncing your mind with each movement will allow you to be more focused, present and maintain proper form.

Squat kick and punch

First, let's start with the correct starting position for a squat. Stand with your feet as wide as your hips. Pull your naval in toward your spine.

Hold onto a pair of light dumbbells (1 or 2 pounds) at your chest. Bend your knees so that your glutes go back as if you're sitting into a chair. Then press down through your heels to stand up and kick your right leg to the right as high as your hip.

As you stand up and kick your right leg to the right, punch your right dumbbell to the right with the palm facing down to work the upper arm and shoulder. Repeat with the left arm as you kick to the left.

Perform this for 60 seconds or count your repetitions and do 20 total squats and 10 kicks to each side.