4-minute Workout to Burn 600 Calories: Guaranteed!

By  ,  Onlymyhealth editorial team
Mar 21, 2018
Quick Bites

  • Exercises - jumping jacks, squats, pushups and lunges
  • You can complete circuit in 2 minutes and repeat it all again
  • You should do the exercises without any break

Exercises are no more the same, it is not about how much you do, or how heavyweight you lift, it is about how smartly you do it. Just 4 minutes is all you need to get fit.

Burning calories is a very important mission that everyone seems to be embarking on these days, and you will do great if you can get to it with dedication. But this does not mean running for miles after miles and then eating a half kilo chocolate truffle cake. Everything must be done with reason and understanding, and without proper reason and understanding, you will never be able to reach your goal. This 4-minute workout was created by fitness coach Jim Saret and it basically involves jumping jacks, squats, pushups and lunges. Then, just like that, you will be on your way to fitness avenue.

Read: 5 Twenty Minute Exercises that You Should be a Part of Your Workouts

The Workout

Right at the start, Saret wants you to begin with ten reps of jumping jacks which are then followed by ten repetitions of squats.

For jumping jacks you need to stand in an erect position with your feet and your arms by your side, then after bending your knees slightly, you should propel yourself a few inches up into the air.  Then when you are in the air you must bring your legs out to the side of your shoulder width, and at the same time you should raise your arms up over your head. Then you must land your feet at shoulder width or even wider as your hands would meet above your head.

Then you should do ten repetitions of a normal squat. Remember you should keep your back within a 45 to 90-degree angle, look straight and keep your upper body stiff. Squats are great for you to burn your fat.

After you are done with your squats you should go back to basic pushups, and complete ten of these. The good news is that those who cannot do a decent push up on the floor can use a wall instead. Going to the floor for a push up is considered to be an advanced move by Saret and therefore a wall would suffice. Then, in the end, you should do lunges, ten for each leg and that would be the end of the workout.

Lunges are done by standing with your legs width apart and your hands placed on your hips. Then after flexing your abdominal muscles inward and upward, you should take a movement to relax your chin downward. You should stand straight and relax your shoulders as further down as possible. You should step forward with your one foot with should be 2-3 feet away, but it basically depends on your height as the taller you are the further you will need to step forward. Then after lifting the heel of your other foot up slightly, you should bend both knees at the same time, you should acquire a 90-degree angle.

The exercise can, in fact, be finished by a fit person in two minutes and so this person can do it for a second time in four minutes.

Image Courtesy: Shutterstock

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