Body, DIY Blog

4-Minute Workout You Can Do At Your Bathroom Counter

Isn’t every woman looking for the quickest workout to squeeze into their busy day?  And really what is more true to character than one you can do while multitasking. I do this quick 4-minute workout every night while I brush my teeth. Yes, I’m serious. While I brush my teeth!  Find out what you can do in just 4-minutes per day.

Does a 4-minute workout even do anything?

Of course it does, and here’s what I will say to that.  Four minutes are better than no minutes. Will this 4-minute workout every day give you the tight and toned model-esque body you dream of?  No, sorry ladies, it’s not a magic workout, for those kinds of results you are going to have to put in the hours. However, it will give your body (and your mind) a small boost at the end of the day that can benefit your bod in a number of ways.

  • It gets your blood flowing.  Even a small amount of exercise can raise your heart rate and increase the blood flow to your entire body.  Increased blood flow means increased oxygen being delivered to your body’s systems. This can improve circulation, assist your body in moving out toxins, and can promote cell growth.
  • Increases your metabolism.  Your body has a natural metabolic rate, even when you are resting.  However, you have a fair amount of control over how high or low your metabolism operates at.  There are plenty of ways to increase yours, and exercise is an obvious one. You may not burn hundreds of extra calories during a short workout such as this one, but you are still giving your body a sort of jump start and firing it up to at least burn calories at a little faster rate.  This heightened rate can even continue while you sleep! And who doesn’t want to burn extra calories when your in la-la land.
  • It can help you sleep better.  Speaking of sleep, giving your muscles a short workout before bed can help them relax and allow you to fall asleep faster and ease any restlessness throughout the night.  Ever since having babies I have experienced restless leg syndrome on occasion. This 4-minute workout and stretch is one of the best ways to loosen up and calm my muscles and ligaments so I can sleep more peacefully.  (on a side-note, eating a banana before bed can also help with restless muscles)
  • It helps you create healthy habits.  Getting into the routine of even just a quick workout in the evening can be a catalyst to incorporate additional healthier habits into your life.  Starting small and building upon one habit can lay down a solid foundation for better eating, regular exercise, weight loss, adequate sleep, and reduced stress on your mind and your body.  When you take care of yourself you are better equipped to handle the daily riggers that life brings. More energy and a positive mindset come when you make yourself and your health a priority.

The 4-minute workout you can do while brushing your teeth.

I literally do this workout every night while I stand at my bathroom counter flossing and brushing my teeth. Yes, I actually floss my teeth daily. What can I say? I’m big on dental hygiene so this workout is a win all around. I use the Listerine Ultra-Clean access flosser to make flossing more convenient and I can keep my balance easier while doing leg lifts 😉 Whether you choose to squeeze this work out in during your dental health routine or by itself it will make you feel good to move your body and give your muscles a little work. Also, if you want to make it more challenging, try adding in a resistance band.

Nightly 4-Minute Workout and Stretch

4-minute workout-side leg lifts
30-Side leg lifts (each side)
Back leg lifts.
30-Back leg lifts (each leg)
4-minute workout-squats
25-Squats
Counter push-ups

20- Counter push-ups

Stretch
45-sec stretch

Some helpful tips.

Quality over quantity. If you aren’t ready to start out with the recommended reps drop it down by 5 or 10, but make sure you are keeping good form.

Do you. When it comes to the stretching, choose which stretches are best for your body and do those. I also recommend this nightly yoga routine if you want to extend your stretching time and really relax your body and mind before bed.

Keep it up. Do this workout for 30 days and it will become a habit, as well as a part of a healthy nightly routine. If you want to check out more of my favorite workouts from the web, visit the 28-day Workout Plan and try some of them out.

4-minute workout

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28-Day Workout Plan

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