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The 4-minute cardio workout that you can do without equipment



One thing that kept me on the ground during this surreal COVID-19 pandemic is the movement of my body. As I found out, every little activity helps: And this 4-minute workout is no different.

Small activities, including safe outdoor activities like a 10-minute walk in my neighborhood (practice safe social distance, of course) or a quick core workout in my bedroom, did wonders to boost my mood and re-focus my attention to focus. This is huge, since it was difficult to distinguish morning from afternoon and weekday from weekend between concerns about the current global pandemic and the psychological craziness of protection. But the training helped me to maintain an appearance of normalcy.

This 4-minute workout, developed by celebrity trainer Erin Oprea for SELF, helps achieve the mood-lifting, monotonous, destructive effects we all need right now. [1

9659002] There's a lot to love about this super short workout: it doesn't require any equipment, it trains multiple muscle groups at the same time, it increases your heart rate – and you can do it in about the same time it takes Choose your next Netflix Binge out (or, as you know, switch from your day yoga pants to your night yoga pants).

In other words, it's a non-intimidating, completely doable way to get your body moving now. [19659002] This very short sweat session is a tabata training, a kind of intensive interval training (HIIT), which alternates between 20 seconds of maximum effort and 10 seconds of rest. This 30-second sequence is repeated eight times for a total of four minutes.

"I love tabatas," says Oprea, who has trained Carrie Underwood for 11 years and is currently working with Maren Morris, Kelsea Ballerini, and Kacey Musgraves SELF. It's fun, versatile, effective and quick, the Nashville-based trainer previously told SELF.

Consider this special tabata workout that involves four different movements, about 7 out of 10 in terms of total intensity, Oprea says. The sequence mainly targets your legs, chest, and triceps, but you also sneak into buttocks, core, and shoulder work. And because the first move on the race track – the jump squat – involves jumping, you also get a dose of cardio, she says.

Although it's only 4 minutes long, don't expect it to be cinch: if you do the movements correctly and squeeze during your work intervals, you will definitely feel how your muscles are working, Oprea says. (If you want an even bigger challenge, you can of course repeat the 4-minute sequence several times. Take a minute between the rounds – and take a water break if necessary, says Oprea.) [19659002] You can do this training really do at any time of the day, says Oprea, but since it's jumping, you shouldn't exercise with cold muscles, as this can increase your risk of injury, like a pulled muscle. So make sure you wake up your body with a few minutes of warming up first. This includes movements such as leg swing, jumping jacks, high knees or jump ropes.

If you want to add a movement boost, keep scrolling through your day for everything you need to know to do this heart-pumping, mood-lifting 4-minute workout.

The Training:

What You Need: Just your body weight, and a timer so you know when to do each movement and when to rest.

Exercises:

  • Jump Squat
  • Sumo Squat
  • Push-Up
  • Bodyweight Tricep Dip

Instructions:

  • Perform each move for 20 seconds and then rest for 10 seconds long before proceeding to the next move in the sequence.
  • When you have completed all four moves in the sequence, rest for 10 seconds and then repeat the entire move again.

Cookie Janee (GIF 1), a background investigator and security force specialist in the Air Force Res erve; Teresa Hui (GIF 2), a New York native who has competed in over 150 road races, including 16 full marathons; and Amanda Wheeler (GIFs 3 and 4), certified strength and conditioning specialist and co-founder of Formation Strength, an online training group for women that serves the LGBTQ community and their allies.


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