A 4-Minute Workout That Replaces 1 Hour in the Gym

An exhausting workout in the gym doesn’t suit everyone, and, let’s be honest, sometimes we have absolutely no time for it. Yet this is not an excuse to refuse exercise.

 

1. Sit-ups

Place your feet shoulder-width apart or slightly wider. Start crouching down, pulling the pelvis back as if you want to sit on a chair. Crouch as low as possible, trying to keep your back straight. Return to the initial position, straining the leg and butt muscles.

2. Push-ups

Take position A. Hands are shoulder-width apart; shoulders, knees, and feet are in one line. Slowly start lowering your body, bending your arms and trying to keep elbows close to your body. Return to the initial position. The exercise greatly works the pectoral muscles and triceps.

3. Mountain climber

A complex exercise that will strengthen your stomach muscles and help you burn calories. The starting position is the same as with push-ups. Tense your abs, lift the right leg, and slowly pull it to the chest. Watch the position of the back and hips: they must be fixed. Go back to the initial position, and do the same for the left leg.

4. Lunges

Place your feet shoulder-width apart, hands at the waist. Make a big step forward with your left foot (the left leg should form a right angle, and the right knee almost touches the floor). Then go back to the starting position with a push from the forward leg, and repeat the exercise with your right leg. When doing an exercise, it’s very important to keep your back straight.

5. Jumps

The exercise called Jumping Jacks forms a part of military training in the USA as it improves physical and aerobic endurance. In the initial position, arms are located along the body. Jump up, while spreading your legs to the sides and raising your arms above your head. Go to the initial position with a quick jump, and repeat the exercise.

Workout plan

Quick interval training is really effective: due to the high pace, a large number of calories is burned in a short period of time.

Photographer Roman ZaharchenkoModel Olga Zaharchenko for BrightSide.me