My friend will be the best man in our friend’s wedding and he is now preparing for his best man speeches. But while he is dreading that moment, he is shy you know. I said he should dread how he looks. I saw an article about dieting and he came to my mind because he is a little weighted, and I would like to share with him some of the full proof ways to get fit in just minutes. We often hear people complain, wishing they had time to squeeze in a workout but are too tired to do so because of the fast-paced world we all live in. Unfortunately, “fast” means fast food and with the advent of technology, people may prefer to stay indoors, thus resulting in poor health. But what if you can work out in the comfort of your home or office, burn 600 calories and you don’t have to go to the gym or buy special equipment? Sounds too good to be true but, yes there is a way, thanks to the 4-Minute Workout. The 4-Minute Workout is a metabolic and highly intense workout that exercises all parts of your body in four short minutes. By maximizing the time given, you will burn calories equivalent to an hour’s workout, consisting of, say, a run in the village. The workout is simple. In four minutes, all youhave to do are four types of exercises:
- Jumping Jacks
The key to this workout is not to go beyond the time allotted. While you can do this anytime, it is highly recommended that you exercise in the morning as it has been proven many times that working out after waking speeds up the metabolism.
- Jumping Jacks
- Stand straight with your feet together. Make sure your arms
are on the side.
- Starts jumping making sure that your legs are spread, your
hands touching over your head like clapping.
- Return to the first position and the exercise in 10 repetitions.
Now for those who have difficulty doing jumping jacks, you may modify them by spreading your legs left and right, with your hands clapping over your head.
- Stand straight with your feet and shoulders apart. Make sure
your knees, hips and toes are forward.
- With hands on the side, bend your body, your knees pointing
forward. Make sure that you are not going beyond the toes.
- Go back to neutral position and bend again until you reach
For the hand position, you may either bend with your arms front, hands back or depending on the level that you can do. Tip: You may not know it but sitting on the chair and standing and sitting again is already a squat.
- Lay face down with your palms on the floor, your shoulders
wide apart and your legs straight.
- Push yourself up and down, your chest touching the floor but
making sure that your body is straight.
- Return to starting position and do it 10 times.
There are many variations of the push-ups. You may modify it by placing your knees on the floor, legs up or crisscrossed. You may also do the push-ups by using your desk table or pushing against the wall.
- Put your hands on your hips.
- Place one leg forward about two feet or more depending on
- Bend your knee with the front knee aligned with the ankle. The
back knee meanwhile should be vertically aligned to the shoulder
and hip. Make sure that the heel of your feet is lifted from the floor.
- Do it on each leg, repeating it for 10 times.
For balancing purposes, you may use a chair for support. Notice anything with the workout? The key number is 10. Once you are finished with the lunges, start all over again with the jumping jacks, making sure that you have done four sets of each exercise. Some, however, may not be able to do it well at the start but the goal is to do all the exercises non-stop in the allotted time and challenge your body as you go. So there is no excuse not to workout. With these four simple exercises, you’ll surely get results and lose a pound or more. Remember, it is advisable to consult with a doctor before doing any rigorous training.