Are you pushed for time? or can’t be bothered to venture outside to exercise as it’s always cold, raining and miserable weather?  Then you will love this easy to follow: 4 minute workout  it will have you huffing and puffing and get your heart rate pumping in next to no time.

The 4 minute workout consists of skipping which is great for cardiovascular fitness and strength as it gets your heart rate up to a point where you can’t get enough oxygen to your working muscles to continue at that level of effort.  This Tabata workout intenstionally gets your working hard, so it can create a metabolic disturbance in your body. When your body is worked at a high intesnity, your body doesn’t recover as quickly and continues to expend calories at a higher rate than normal for up to 48 hours post workout. As a result, you end up burning more calories from one short, yet intensity workout than a long low to moderate intensity workout, making you more efficient and effective at shrinking your body size.

This calorie burning process is called afterburn effect (also known as excess post-exercise oxygen consumption or EPOC). It is what revs up your metabolic rate and keeps burning calories hours after the workout, even while you are at rest.  The benefits of interval training are truly endless. From fat burning, stamina boosting to body mass improvement, its benefits can get you fit, improve your health and cardio all in 4 minutes.

4-Minute Fitness Cardio Workout:

Before you start, spend a few minutes warming-up the hips, glutes, core and your shoulders by performing a few dynamic stretches to increase blood flow to those working muscle tissues.

Start with: Skipping Rope for 20 seconds {then a 10 second rest}

Then: Mountain climbers for 20 seconds {then a 10 second rest}

There are 3 levels to this workout: Beginner, Intermediate and Advanced. Perform the number of rounds that suit your current fitness level. Intermediate level is a great starting point for those looking for a challenge, but trust me I started out as a Beginner and even that got my heart pumping through the roof!

Beginner: 2 sets of 20 seconds of work followed by 10 seconds of rest
Intermediate 4 sets of 20 seconds of work followed by 10 seconds of rest
Advanced: 8 sets of 20 seconds of work followed by 10 seconds of rest

If Want More of Challenge?  After performing 8 sets of this workout you can use a weight vest to keep challenging yourself to burn more calories.

What You Will Need for the 4 minute workout

a skipping rope
a stop watch {to help you keep track of time}
a good pair of gym shoes {it is best to wear shoes even when working out in the lounge room at home}
a good motivating playlist
a strong can do attitude it’s going to be tough so get ready to dig deep

This 4 minute workout is going to get your heart rate up so make sure you see a medical professional before starting any exercise routine.

Spa it girl xoxo



pics: vogue/ tumblr