Challenge Of The Week: 4 Minutes Total Body Blast

Photo: Celsius.com

This 4 minutes total-body workout strengthens your arms, core, and legs in under 5 minutes. Who doesn't have time for that?!


Think you are too busy to squeeze in a workout? Think again! All you need is 4 minutes, and you can trigger every muscle on your body. I dare you to tell me you don't have four minutes! (Got a little more time? Try this 10mins 3 Fat-Blasting Body-weight Workouts.)

This 4 minutes workout consist of four moves: one for the upper body, one for the lower body, one for the core(abs), and one to increase your heart rate (cardio). Each move should be done for 20 seconds with a 10 second rest between moving to the next one. Try to complete two to four sets.


Side-to-Side Push-up ( click here for video demonstration  Side to side)

A Start at the top of a push-up position. Step right hand to the right side and lower down to a push-up.
B Push up then move right hand back to center. Repeat on the opposite side. Continue alternating.


Curtsy Squat with Leg Lift ( click here for video demonstration Curtsy star squat )

A Cross left leg behind right and lower into a curtsy lunge.
B Press through front heel to extend right leg as left leg extends out to side of hip (lift leg as high as possible with control). Return to starting position without touching left foot to the floor (if possible). Repeat for 20 seconds; rest for 10, then repeat on the other side.


Criss-Cross Squat Jump ( click here for video demonstration criss cross )

A Start in a sumo squat position. Drive off heels to jump up.
B Land with one foot in front of the other, lowering back down in to your sumo squat.
C Jump up again, landing with the opposite foot in front. Continue alternating.


Plank Opens ( click here for video demonstration  plank with arm raise)

A Start in an extended-arm plank position. Shift weight onto right arm and rotate to the left, lifting left arm to the sky.
B Return to center, then repeat on the opposite side. Continue alternating.