4-Minute At Home Workout

No equipment needed. You can do all of these 4-minute workouts in the comfort of your own home.

Last Updated
May 14, 2020
3 Minutes

Starting to exercise can be tough for several reasons. One of those reasons is TIME. Between families, jobs, and your social life, you might feel like you're maxed out each day and that you don't have time to jump on the treadmill or go to the gym for hours.

But guess what? You don't need to spend hours and hours exercising each day! Here's my challenge to you: get moving for just a couple minutes each day. This can make a BIG difference in your transformation goals and your mindset! That is why I created this 4-minute exercise schedule you can follow. They don't require you to throw in another ball into the schedule you are already juggling.

Plus, they don't require any equipment, which means they are 100% at-home friendly workouts! Instead of looking at your phone for a few minutes when you first wake up, roll out of bed and try this schedule:


Repeat this routine as many times as you can for 4 minutes:

1. 50 High Knees - Rise up onto the balls of your feet and begin driving your knees upward as high as they can go—aim for waist high.

2. 10 Push-Ups - Lower yourself down, touching your chest and thighs to the ground at the bottom of the movement, and then press upward until your elbows are extended at the top.


Time yourself for 2 minutes per exercise and perform as many repetitions as you can for each exercise:

1. Hamstring Bridge - While you are lying on your back, lift your feet up and rest your heels on a chair. Lift your hips up & then back down.

2. Air Squats - Make sure you are standing with your feet shoulder-width apart. Squat down with your weight focused on your heels & then stand back up.


Switch back & forth between these two exercises for 4 minutes:

1. Hollow Rocks - Lay down on your back and lift up your legs & arms, keeping them at 45-degree angles. Tighten your core to push yourself upwards until your legs are flat on the ground and then fall back to starting position. Repeat this motion, rocking back and forth for 1 minute.

2. Superman - Roll over onto your stomach and repeat the same motion, rocking back and forth, with your arms and legs bent at a 45-degree angle.


Perform each move for 20 seconds and then rest for 10 seconds. Go back and forth between the two moves for 8 rounds:

1. Reverse Lunges - Take a step backward, keeping the majority of your weight in your front heel. Gently touch your back knee to the ground. Drive up to standing and switch sides.

2. Marching Soldiers - While laying on your back, bend knees while keeping feet flat on the floor. Raise your hips and one of your legs into the air and return to resting position. Switch legs and repeat.


Perform 1 burpee and 1 swing-up. Then 2, then 3, and so on. Continue adding one repetition during the duration of 4 minutes.

1. Burpees - Squat down, placing your hands on the ground just inside your knees. Jump your feet back and do a push-up, then jump your feet toward and spring upward, raising your hands overhead in the air.

2. Swing-Ups - Lay on your back with your knees bent, feet flat on the floor, and your arms extended over your head. Swing your arms down past your knees and do a sit-up. Return to resting position and repeat.


Chris Powell

Transformation Specialist