Getting a sufficient workout in less than five minutes? It sounds crazy, but it’s absolutely possible. These two routines—one which uses bodyweight moves and another which uses minimal equipment—allow you to work your entire body and boost your muscular endurance and cardiovascular fitness all at the same time. Plus, the moves are done in high-rep intervals, which will help you burn lots of calories in a short amount of time (in addition to burning calories after the workout).
Try them for yourself, and you’ll lose inches and body fat without having to do long, slow cardio on fancy equipment in expensive gyms. It’s a win-win!
4-Minute, No-Excuses Workout (No Equipment)
This is a great routine for beginners that will kickstart your fat-burning metabolism. Perform one set of each move for the appropriate amount of time (with a few seconds of rest in between). If you have more than four minutes, rest one minute at the end of the circuit, and then repeat it one more time. Complete this routine two to three times per week to see results.
Check out an outline of the workout in our pin-able graphic below, then scroll down for move-by-move how-tos.
MOVE 1 Bodyweight Squat (60 seconds, no rest)
Stand with your feet just greater than shoulder-width
distance apart (A). Start the movement at the hip joint. Push your hips
backward and lower your body as if you’re sitting back into a chair. Squat as
deeply as possible, keeping your lower back straight (do not let it round) (B).
Push up with your glutes, hamstrings, and quadriceps to return to the start
position.
MOVE 2 Close-Grip Pushups (30 seconds, no rest)
Get in a push-up position with your abs squeezed in tight
and body in a straight line from toes to knees to shoulders. Your hands should
be shoulder-width distance apart on the floor (A). Slowly lower
yourself down until you are an inch off the ground, tucking your elbows into
your sides as you lower your body (B). Push through your chest,
shoulders and triceps to return to the start position, keeping your body
straight and elbows tucked in at all times.
MOVE 3 Mountain Climbers (30 seconds, no rest)
Start in the top of the same push-up position.
Keeping your abs engaged, pick your right foot up off the floor, and slowly
bring your knee up to your chest. Do not let your hips sag or rotate (A).
Then, return your leg to the start position, and bring the left knee to your
chest (B). Repeat.
MOVE 4 Walking Lunges (60 seconds, no rest)
Stand with your feet shoulder-width distance apart and hands
on your hips (A). Take a wide step forward with your left foot, bending
your left knee to lower towards the ground (your front thigh should be parallel
to the ground). Keep your right toe on the ground and your upper body upright
to maintain your balance (B). Push through your left leg to return to
the starting position, then repeat with the opposite leg (C).
Stand on the balls of your feet with your arms by your sides
(A). Jump your feet out to the side and raise your hands overhead at the
same time (B). Quickly jump back to the start position, and repeat.
4-Minute, No-Excuses
Workout #2 (With
Equipment)
For the more advanced, this fast routine will get your heart racing in no
time—and with only two pieces of equipment: a kettlebell and a bench. Perform
one set of each move for the appropriate amount of time with no rest in
between. If you have more time, rest for one minute at the end of the circuit,
then repeat it two more times. Complete this routine two to three times per
week to see results.
You can have a look at the complete workout in
the pin-able graphic below. Keep scrolling for individial exercise
instructions.
MOVE 1 KB Swing (60 seconds, no rest)
Stand with your feet a little wider than shoulder-width
distance apart. Hold a single kettlebell or dumbbell in both hands in front of
your body at arm’s length. Push your hips back and quickly swing the kettlebell
or dumbbell between your legs, bending at the hip and keeping your back
straight (A). Immediately push through your legs to swing the kettlebell
back up to the starting position (at chest height) (B). Repeat at a
quick pace.
MOVE 2 Decline Pushups (60 seconds, no rest)
Get in a push-up position with your feet firmly planted on a
bench or stair and your hands on the floor, slightly wider than shoulder-width
distance apart. Your body should form a straight line from toes to knees to
shoulders. Lower your upper body down towards to floor, bending at the elbows,
until you are two inches off the ground. Then, push up using your chest,
shoulders, and triceps to return to the start position (keeping your body
straight at all times).
MOVE 3 Walking Lunges (60 seconds, no rest)
Stand with your feet shoulder-width distance
apart and hands on your hips (A). Take a wide step forward with your
left foot, bending your left knee to lower towards the ground (your front thigh
should be parallel to the ground). Keep your right toe on the ground and your
upper body upright to maintain your balance (B). Push through your
left leg to return to the starting position, then repeat with the opposite
leg (C).
Stand with your feet shoulder-width apart and arms at your
sides. Quickly crouch down to the ground onto your hands and feet (A),
then thrust your feet back so you are in a push-up position (B). Quickly
thrust your feet back into a crouching position, then jump up vertically (C)
to return to the starting position.
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