Be Unique. Be Great.

A 4-Minute Workout That Is Worth an Hour at the Gym

Vigorous, high-intensity exercises are not suitable for everyone, especially in our time-poor age. But that’s no excuse to give up working out. To help you find the time for crucial exercise, here is a set of five classic but seriously effective exercises which you can do in just four minutes.

1. Squats

Time required: 60 seconds

Stand with your feet a little wider than shoulder-width apart. Start to lower your body, pushing your bottom backward, as if you were sitting on a chair. As you are lowering into a squat, make sure to keep your back straight. Return to the starting position. This will work both your glutes and your leg muscles.

2. Push-ups

Time required: 30 seconds

Assume the starting position (A). Place your hands shoulder-width apart; your shoulders, knees and feet should be in a straight line. Begin slowly lowering your body towards the floor, bending your arms and tucking your elbows into your sides as you do so. Then return to the starting position. This exercise helps develop your chest muscles and triceps.

3. Mountain Climbers

Time required: 30 seconds

This relatively complex exercise helps to both strengthen abdominal muscles and burn calories. Start in the position for a push-up. Stretching your abs, lift your right foot off the floor and slowly bring your knee to your chest. Keep your back and hips straight and fixed in position. Return to the starting position and repeat the exercise using your left leg.

4. Lunges

Time required: 60 seconds

Stand tall with your legs shoulder-width apart, and place your hands on your hips. Take a wide step forward with your left foot, lower your body until the front knee is bent to 90 degrees and the back one almost touches the floor. Push yourself back up to the starting position and repeat the move with the right leg. It’s important here to keep your back straight at all times.

5. Jumping Jacks

Time required: 45 seconds

Jumping jacks are included in US military training courses, as they help to improve muscular endurance and cardiovascular fitness. In the starting position, stand up straight with your arms down by your sides. Jump by moving your feet out to the side and simultaneously raise your hands above your head. Immediately jump back to the starting position, and repeat.

These kinds of repetitive exercises done at intervals are highly effective at burning lots of calories in a short amount of time.

Source: brightside |¬†Source Women’s Health¬†| Preview photo credit DEPOSITPHOTOS

Leave a Reply

Translate »