4-minutna vadba

Here’s a workout that promises to burn as much as 600 calories in only four minutes.

Created by fitness coach Jim Saret of “The Biggest Loser: Pinoy Edition,” the four-minute workout involves jumping jacks, squats, pushups and lunges.

“’Pag tumatakbo ka for one hour, you lose around 150 calories (Running for an hour will lose around 150 calories)… This one will burn 600 calories in four minutes – guaranteed,” Saret said in an interview on the ANC program “Headstart”.

While it is ideally done in four minutes, the workout is still very much dependent on a person’s fitness level, said Saret, who noted that first-timers may spend two minutes doing only one exercise.

“If you’re in good condition, you can finish this in two minutes. So you go and repeat it [until the four-minute timer is over],” he said. “Some people who are sedentary first-timers, they can only do one exercise in two minutes. You’ll eventually see some progress.”

Saret hopes to encourage people to stay fit and get moving through his four-minute workout, stressing that going to the gym in not necessary when it comes to losing weight.

The workout

Together with his wife and fellow fitness coach Toni, Saret demonstrated how the four-minute workout is done.

Saret begins by doing ten reps of jumping jacks, followed by ten reps of squats.

“Squats are one of the biggest fat-burning movements,” he said.

He then proceeds to do ten pushups. Assuring those who think they cannot do a decent pushup on the floor, Saret said: “You can use a wall. Going to the floor is actually an advanced move. You don’t have to go to the floor.”

The workout ends with lunges, ten for each leg.

Do that several times a day whenever you can fit it in. Or repeat the routine four times with 1 minute of rest between each round for a full 20-minute workout.  Noting how a lot of people do not like doing pushups and lunges, Saret said: “The ones you hate are the ones that are actually going to work.”  Those little bits of activity throughout the day boost your metabolism and can really make a difference in your health and happiness.

Now, do you have 4 minutes?