BLOG Today's the Day!

Category > 4 Minute Home Workout Program

4 Minute Fat Blaster Workouts

With interval training you can lose weight and get fit with just four minutes a day. Interval training is a workout plan where you work out at a super intense pace for a set period of time and then rest for a period of time.

Popular intervals known as "Tabata" are 20 seconds of intense work, then 10 seconds of rest. Eight rounds is the usual recommendation, which means your whole set is only four minutes long.

Below is a 4-minute routine that you can do from anywhere to get in great shape!

Interval Training

Step 1 - Choose an Exercise

Choose an exercise. You can do a bodyweight exercise such as pushups or burpees, or get on an exercise bike, a treadmill or rowing machine.

Step 2 - 20 Seconds of Exercise

Perform the exercise as fast as you can for 20 seconds. Give it everything you’ve got!

Rest for 10 seconds by decreasing your speed and walk, pedal or row slowly to give your body a short time to recover. Once 10 seconds have passed, it’s go time again.

Step 3 - 10 Seconds of Rest

Repeat the 20-second high-intensity interval and the 10-second recovery time. Keep going for a total of four minutes.

Step 4 - Repeat For 8 Sets

When you’re done, stand up straight, breathe in through your nose and out through your mouth. Although it was only four minutes, you just gave your body quite a shock. Be sure to cool down and stretch out your muscles.

Tips and Warnings

You should do a warm up prior to the interval set and a cool down afterward. The actual workout will still only last four minutes, but your heart rate will be allowed to raise slowly before the workout and slow down gently after the workout with a cool down.

Even with high-intensity exercise added to your routine, eating too many calories a day can still slow down or sabotage your efforts.

Doing interval training will enhance the overall benefits you get from training. You’ll get everything from fat loss to strength development.

You will burn calories during those four minutes, but, more important, you will boost your metabolism for a minimum of 12 hours and up to 36 hours afterward.

Matt Richter-Sand, NX Founder & CEO

Hit Like