Working out in the gym is definitely healthy and rewarding, but unfortunately, sometimes we have absolutely no time for it. However, this is not an excuse to stop doing exercises. This article aims to show you a 4-minute workout that can replace 1 hours in the gym. Don’t ignore it as it will be very useful for you in short time, without that much tension.



For this particular exercise you’re going to have to stand in a correct and relaxing posture, then place your feet bear width slightly wider and put both of your hands behind your head. Start crouching down, while pulling the pelvis back as though you want to sit on a chair. Crouch as low as possible, but have in mind that you should try to keep your back as straight as possible. Return to the initial position by straining your abs and leg muscles.



For this exercise, take position A with your hands being shoulder-width apart and see to it that the knees, shoulders feet are all in one line. Slowly start to lower your body, bend your arms and try to keep your elbows near your body. Return to the initial position and continue the same process for several seconds. This exercise really does wonders for the pectoral muscles and triceps.



The mountain-climber exercise is a complex exercise that will reinforce your stomach muscles and help you burn calories. You will have to attain the same posture you do in push-ups. Contract your abs, lift the right leg and then gradually pull it to the chest. Be careful with the position of the back and hips as they need to be fixed. Afterward go back to the initial position and do the same with the left leg.



During this exercise, you will have to keep your hands on your waist while keeping both feet apart. Make a big step forward with your left foot (be certain that your left leg forms a 90-degree angle, and your right knee practically touches the floor). Then go back to the initial position with a push from the forward leg, and repeat the activity with your right leg. Don’t forget to keep your back straight, as this is very important.



This exercise known as Jumping Jacks is a part of the military training in the USA since it enhances your physical and aerobic endurance. At the initial stage of it, you will have to keep your legs and hands close to your body. Then while jumping you will have to spread your legs to the sides and raise your arms over your head. Go to the initial position with a brisk bounce and repeat the exercise.

Workout Plan

If you do all of the above-mentioned exercises you won’t be sorry. Quick interval training is quite effective because you’re able to burn a large number of calories in a short period of time due to the high pace.


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