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Exercise can be hard to fit into a busy schedule, but what if you could get your body revved up in just four minutes and keep burning calories for hours? High-intensity interval training (HIIT) has changed the fitness game by showing that short, intense workouts can be as effective as longer cardio sessions. By pushing yourself to the max in a brief time span, you trigger the afterburn effect, also known as excess post-exercise oxygen consumption (EPOC). This means your body continues torching calories well after you finish working out.
This quick 4-minute workout aims to elevate your heart rate, target various muscle groups, and maximize fat burning. Unlike steady-state cardio, which only burns calories during the activity, this routine transforms your body into a calorie-burning machine. With the right level of effort and regularity, these exercises can enhance cardiovascular health, build muscle, and boost stamina in just a few minutes.
You don’t need much space or special equipment to begin. The routine involves four straightforward yet potent exercises done in intervals. You’ll push yourself for 40 seconds and then take a 20-second breather between each move. In just four minutes, you will push your limits, ramp up your metabolism, and prime your body to keep burning calories throughout the day.
Jump Squats (40 seconds, 20 seconds rest)
Jump squats combine explosive strength and overall intensity. They engage your quads, hamstrings, glutes, and core while also elevating your heart rate. The dynamic movement improves agility and coordination, making it an excellent addition to a time-efficient fat-burning workout.
How to do it:
- Stand with feet shoulder-width apart, toes slightly turned out.
- Lower into a squat, keeping your chest lifted and knees aligned with your toes.
- Explode upward, jumping as high as possible, and land softly back into a squat.
- Repeat continuously for 40 seconds.
Skater Hops (40 seconds, 20 seconds rest)
Skater hops are a fantastic cardiovascular and strength-building exercise that targets the legs, glutes, and core. They mimic the lateral movement of a speed skater, helping improve agility, balance, and lower-body power. This movement engages stabilizing muscles that don’t get activated in traditional forward and backward exercises.
How to do it:
- Start in a slight squat with feet hip-width apart.
- Push off your right foot and leap laterally to the left, landing softly on your left foot.
- Immediately push off your left foot and jump to the right, keeping the movement fluid.
- Continue hopping side to side for 40 seconds, maintaining control and balance.
Squat to Knee Drive (40 seconds, 20 seconds rest)
This exercise combines the strength benefits of a squat with the core activation of a knee drive. It works the lower body, engages the abdominals, and helps build explosive power. The knee drive portion also adds an element of balance and coordination, making it a full-body calorie-burning move.
How to do it:
- Stand with feet shoulder-width apart and lower into a squat position.
- As you rise, lift your right knee up toward your chest while engaging your core.
- Lower back into a squat and repeat with the left knee.
- Continue alternating knees for 40 seconds while maintaining good form.
High Knees (40 seconds, 20 seconds rest)
High knees are a simple but highly effective cardio move that elevates your heart rate quickly. They strengthen the lower body, engage the core, and improve overall endurance. This movement also enhances coordination and speed, making it a great calorie-torching exercise.
How to do it:
- Stand with feet hip-width apart and arms bent at a 90-degree angle.
- Run in place, lifting your knees as high as possible.
- Pump your arms to increase intensity and maintain a fast pace.
- Continue for 40 seconds, keeping your core engaged.
Your 4-Minute Fat-Burning Finish
Don’t underestimate the power of just four minutes. This high-intensity routine is designed to make every second count—boosting your heart rate, engaging multiple muscle groups, and keeping your metabolism elevated for hours. Whether you’re short on time or just need a quick energy boost, these bodyweight moves deliver serious results. Stay consistent, push your limits, and let this quick workout be your go-to tool for lasting fitness progress.
Tyler Read, BSc, CPT
