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Fire Up Your Metabolism with These 4-Minute Workouts


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).



MOVE 5.

Jumping Jacks (45 seconds, rest 15 seconds) 

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. 



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