In a world where we’re all in a big rush all the time, getting our workouts in can be challenging.
We’re constantly being pulled in different directions, rushing to work, rushing to get the kids to school, rushing home to cook something for dinner. Everyone is busier than ever it seems, but that still isn’t an excuse to miss workouts. Especially when there are ways to get solid workouts done in less than 5 minutes when we’re short on time.
The Magical 4 Minute Metabolic Workout
My favourite metabolic workout structure for when I’m short on time is the 20/10 interval style. I use this for clients that have trouble fitting full workouts into their schedule or when I’m working with someone who is trying to build a habit of consistent workouts.
It’s simple – choose 2 exercises (preferably using only your bodyweight, like pushups) and alternate between the two exercises for 20 seconds of work and 10 seconds of rest. Do this for 4 total rounds and you’ve just finished your workout in 4 minutes.
You might be thinking, if it’s only 4 minutes then how can you get any noticeable results from that?
The key is that you have to really push yourself for during those 20 second “work” intervals. On a scale of 1-10 for intensity, those 20 seconds should feel like a 9. You’re trying to get as many good reps as possible in those 20 seconds so that by the time you get to your 10 second rest time, you need it. If it feels too easy, you’re not pushing yourself hard enough.
Essentially, your set up would like this:
PUSH UPS x 20 seconds
REST x 10 seconds
SQUATS x 20 seconds
REST x 10 seconds
Repeat for 4 total rounds
Done.
To make things even easier for you, I’ve put together 10 of these short metabolic workouts that you can use anytime you’re feeling pressed for time.
I’ve also separated them into “Beginner” and “Advanced” based on difficulty of exercises.
4 MINUTE METABOLIC WORKOUTS
Alternate between 20 seconds of WORK and 10 seconds of REST for each of the following groups of exercises. Repeat for 4 total rounds, trying to get as many good reps as possible done in your 20 second WORK intervals.
BEGINNER WORKOUT A
1A. Modified Push Ups
1B. Bodyweight Box Squats
BEGINNER WORKOUT B
1A. Alternating Reverse Lunge
1B. Mountain Climbers
BEGINNER WORKOUT C
1A. Dumbbell Bent Over Row
1B. Hip Bridge
BEGINNER WORKOUT D
1A. Prisoner Walking Lunge (hands behind head)
1B. Plank
BEGINNER WORKOUT E
1A. Bodyweight Squats
1B. Plank Walk Up
ADVANCED WORKOUT A
1A. Jump Squats
1B. Spiderman Push Ups
ADVANCED WORKOUT B
1A. Alternating Lateral Lunge
1B. Mountain Climber Sprints
ADVANCED WORKOUT C
1A. Burpee w/ Push Up
1B. Hip Bridge
ADVANCED WORKOUT D
1A. Broad Jump
1B. Dumbbell Bent Over Row
ADVANCED WORKOUT E
1A. Seal Jacks
1B. Hanging Leg Raises
