The whole world is currently struggling with the global COVID-19 pandemic, which requires us to stay home and follow social distancing to keep safe and avoid getting the virus, so all gyms have been closed.
So we need to find a home workout that takes little time, no equipment, helps improve mood and mental health because of staying home long, and helps return to normal life and boost spirits with just 4 minutes of exercise. You can repeat it several times but be sure to rest at least one minute or longer if needed and always warm up before the 4-minute workout so muscles work better and to avoid injuries or muscle strain.
The 4-minute exercises are:-
- Jump Squat
- Sumo Squat
- Push-Up
- Bodyweight Tricep Dip
- Workout time:
4 minutes
- Equipment needed:
- All you need is your body weight.
- "Timer" to keep track so you know when to start and when to rest.
- Target muscles:
This workout targets several muscles like leg and chest muscles. It works many muscles at once and raises your heart rate.
- Some tips and notes:
- Do each exercise for 20 seconds, then rest for 10 seconds before moving to the next one.
- You can repeat the exercises but keep the rest time consistent.
- You must do warm-up exercises before starting the 4-minute workout.
First exercise: Jump Squat
Stand with feet a bit apart, knees bent, hands fixed in front of your chest. Keep your chest up and back straight. Then jump up while moving your arms back like in the video.
Repeat this exercise for 20 seconds.
Second exercise: Sumo Squat
Stand with feet wide, bend knees, arms crossed in front of chest. Keep your back straight and chest up. Then push down using your thigh and glute muscles like in the video.
Repeat this exercise for 20 seconds.
Third exercise: Push-Up
Lie face down on the floor and then push your body up with your hands pressing down on the floor while keeping your legs straight back like in the video (or bend your knees if you're a beginner).
Repeat this exercise for 20 seconds.
Fourth exercise: Bodyweight Tricep Dip
Sit on your butt, bend your knees, lean on your elbows bending them until your butt touches the ground then push up again. Be careful not to push your thighs during the exercise because it relies on your arms.
You can use dumbbells and lean on them instead of the floor to reduce the pressure on your wrists.
Repeat this exercise for 20 seconds.
Stay home for your safety and take care of your health with proper nutrition for your body and exercise. Fitness Garage will help you with a personal trainer to guide you, avoid injuries, and achieve the results you want.
