Did you know that our blood vessels only store about 90 seconds worth of nitric oxide before they need to make more? According to the scientific estimations of some, that means working each major muscle group for just 90 seconds is the most efficient way to tone our muscles. This is the whole premise behind the 4 minute workout we’ve seen so many big names in wellness talk about lately.
Integrative health pro, Dr. Zach Bush, a triple board certified physician and founder of M Clinic is the man behind the 4 minute workout. A master of gut health, Bush is also driving cutting edge research with soil-derived supplements. According to Dr. Bush, “Nitric oxide is a molecule made by the human body that feeds your muscles. When you start to exercise and run out of oxygen (you feel your muscles ache), nitric oxide is released. As it moves downstream, blood vessels dilate allowing more oxygen and nutrient delivery for muscle growth.”
This bit of science is the fuel behind Dr. Bush’s 4 minute workout plan. The incredibly quick workout consists of four simple moves, repeated in three cycles that target the sixteen largest muscle groups in the body. The workout can be done several times a day (without breaking a major sweat) to oxygenate the body, strengthen muscles and boost metabolism. Would you try it? Watch the video above, check out the instructions below and let us know what you think!
The Four Minute Workout Breakdown
Start with three sets of 10 repetitions.
As you feel comfortable, move to 20 repetitions with each exercise.
Squats (Legs – glutes, hamstrings, quads, calves, abs)
Sit into an invisible chair
Begin standing with your feet hip with apart, feet parallel, the weight of your body distributed evenly over the heals and ball of the foot.
In a good squat your butt goes backward as if sitting back into a chair. Your arms go forward to help with balance as you bend your knees.
Perform 10 squats in rapid sequence, keeping your quadriceps engaged.
*If you have knee problems that prohibit a squat, maintain chair position with your back to the wall for 30-60 seconds or until your thighs begin to ache.
Tin Soldier Upper (Shoulders – Deltoids, triceps)
90 degrees elevation of each arm
Begin standing straight with arms at your sides.
With arm extended straight, elevate to 90 degrees in front of you and then swiftly return to your side.
Alternate left and right.
Repeat 10 times each side.
Snow Angel (Back – Lats, traps, deltoids, rotator cuffs)
Jumping jack without the jump
Begin standing straight with your arms down, fists touching in front of your pelvis.
Use a broad rotation, arms circle out to sides to elevate and touch fists over your head.
Circle back down to hit fists at the bottom.
Repeat 10 times.
*If you have shoulder problems (rotator cuff, etc) do this variation instead:
Start with hands at prayer in front of your chest.
Keep hands pressed hands together lightly as you extend above your head.
Circle arms out to the sides to release before bringing back to prayer position.
Repeat 10 times.
Military Press (Shoulder & Arms – Traps, neck, deltoids, triceps)
Invisible Pull Up
Bring fists above your shoulder to either side of you head, elbows bent.
Extend arms straight above your head.
Return to position with fists just over your shoulders.
Repeat 10 times.
Without breaking your tempo, return back to the beginning to start next set:
Complete 3 sets.
Now, resting with your hands at your sides, close your eyes and experience the sensation in your extremities. You may feel tingling or sense increased blood flow as all your blood vessels dilate delivering oxygen and fuel for optimal health and to release your inner bad ass!