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The 4 Minute Wake-Up Workout + Trick For Maximum Fat Burning

By Holly / February 16, 2017

Short on time? Yup, aren’t we all!

The good news is, even the days where you “have no time for exercise”, you actually do 🙂 – Particularly with our 4 minute workout!

Our Trick For Calorie Burning…

You’ll notice that this workout includes both Plie Squats and also Squat Jumps. The reason we have include both of those exercises is because the quads (front muscles of the upper legs) are the largest muscles in the body and working them out, because they are such big muscles, increases the number of calories you burn both during and after exercise while you recover – it’s a handy little trick to fast-track weight loss!!

Here is the workout structure:

  1. 10 Plie Squats – should take 15-20 seconds
  2. 10 Pushups (Knees Are Fine!) – should take 15 seconds
  3. 10 Sit Ups – should take 15 seconds
  4. 10 Dips – should take 15-20 seconds
  5. 10 Squat Jumps – should take 15-20 seconds
  6. 20 Second Plank
  7. Repeat x 2

Now, in order to get through it in 4 minute you are going to have to move from exercise to exercise immediately and you may not be able to get through each circuit of 6 exercises inside of 2 minutes to start with. That’s fine, just do the best you can!

Here are the individual exercise descriptions:

Plie Squats:




Sit Ups:

Read Our Recent Article > How to Lose 40 Pounds Quickly!




Squat Jumps:





About the author


Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!