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Best Way to Lose Weight Fast for Free: How to Do a Quick 4-Minute Workout Exercise Routine at Home

Updated on September 23, 2012

If you seriously want to lose weight fast, by now you should be off running to the gym. But, there is a little trick I want to share to you on how to lose weight by staying at home without ever going to the gym. This routine is very easy, although it can be hard at first, and requires no gym equipments and complicated workout routines. Best of all, you can do this for only four minutes. You heard me. Four, fleeting minutes. I just found out all about these from one gym instructor, who was too generous enough to share some of his insights. I think he does not need enough cash from his enrollees.

Lose Weight Through Exercise: The Best and Most Effective

We all know how important exercise is. This is the fountain of youth that is so hard to find because it takes a lot of determination to unveil it. Most diseases today are caused by unhealthy lifestyle practices, and this includes not exercising. Doing exercises is like starting up your engine, you give your body its needed tweaking so that it can endure the whole day. With exercise, you burn extra calories and fats and you increase your metabolism.

This is common understanding. We know, by heart, that exercise is vital to our existence. Only that not everyone is doing this. There are a number of reasons why one is not working out; daily schedule is already full, no gym or workout area near the place, no gym buddies, or some are just plain lazy. If you love and do sports, you do not need much exercise. But if you are the type who sits in front of the TV for hours, then this is for you. This workout routine should be enough to keep you moving and lose that weight that is putting your life at risk. Best of all, this workout routine is shared by a gym instructor for free.

The Best 4-Minute Workout Routine

I will list here four easy workout routines that you can do every day, and within a month, you can lose up to 10 to 15 pounds. Unbelievable? Then try it. Weigh yourself before starting your one month program, and after successfully completing the program, weigh yourself again and compare. There should be a difference, even if it is less than 10 pounds.

  • Jumping Jack

Do I need to write how to do this? Okay, for those who do not know how to do this (I hope none), this is how you do a Jumping Jack.

First position: Stand straight with arms at the side, head up comfortably, and feet straight and closed together.

Second position: Jump up, spread and touch or clap your hands up above your head, simultaneously spreading your legs apart a bit wider than the width of your shoulder. Jump up again going back to the first position. This should be done quickly and smoothly.

Do this 10 times.

  • Squats

First position: Stand straight and rest your hands/palms at the back of your neck. Alternatively, you can raise your arms forward. Keep your legs slightly apart.

Second position: Attempt to sit down and stopping until your buttock is parallel to the floor. Return to the first position.

Do this 10 times.

Do not a assume a flying position when you do a push-up. It will not be effective and it will just strain your muscles. Keep elbows close to the body to introduce more resistance. Locking your elbow will add injury to your joints, so try to avoid it.

  • Push ups

First position: Lie on the floor in a prone position and keep your feet together. Position your hands shoulder width apart and palms faced down.Using the hands and the balls of your feet, raise yourself and keep your body in a straight position. Do not lock the elbows when you raise. This is the start and end of a push up.

Second position: Breath in and bring your torso to the ground until elbows form a 90 degree angle. Keep your head facing forward and the nose pointed ahead. Exhale and return to first position.

Do this 10 times.

FOR BEGINNERS, you can bend your legs close to your thighs or use a medicine ball for support.

  • Forward lunge

First position: On a standing position, step one foot forward and transfer most of your weight to the front heel. Only the ball of the back foot is flat on the ground. Keep your shoulders up in a comfortable position, and your abdomen and torso slightly forward.

Second position: Continue the stepping motion until both knees are bent. Do not let the knee of the back leg touch the floor.

Third position: Push yourself up using the front leg back to first position.
Do this 10 times for each leg.

Repeat all these exercises four (4) times to fit in the 4-minute time allowance.

4-Minute Workout Video by Jim Saret

Can You Lose Weight While at Home?

Absolutely! In fact, this routine is perfect for you while you stay at home. You can do this every day. What is four minutes, right? You can do this while watching your favorite soap, waiting for the laundry alarm to sound, before taking a bath, whenever you feel like doing it. Because most people cannot go to the gym, doable and uncomplicated exercise routines such as these are ideal solutions. If you really want to see results, at least do it once a day. You can always do it again, for 2 to 3 times. Do this for one month to see its efficiency, and do this everyday to control your weight. I know I said it is fast, and one month should be fast enough. Remember that exercise movements should not be done in haste to avoid injury.

This workout routine works because it involves the whole body. You can do running, jogging, or brisk walking, and you will lose weight greatly, but they are just cardio exercises. With these four exercises, you involve almost all muscle groups in your body. These are basic exercise techniques, but they are the best and most effective and they are free. One important note, though, is that to lose weight fast, exercise is best coupled with diet and rest to achieve exceptional results.


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    • philliden profile imageAUTHOR


      4 years ago

      Thank you, Sam! I do jumping jacks at every spare moment. easy to do yet very effective.

      Due to my day (and night) job, Grand, I lose all the time to exercise; makes me tire to exercise. But I had one episode of shooting readings in my BP. It surely did encourage me to move. I don't wish you to have the same experience. However, being sedentary will really harm our bodies.

    • grand old lady profile image

      Mona Sabalones Gonzalez 

      4 years ago from Philippines

      I enjoyed this hub because it shows how practical it is to pursue an exercise program, without having to spend and by using what you already had. Wish you had more to say about will power though, which I lack...

    • Sam_Hubbard profile image


      4 years ago from UK

      Jumping jacks, burpees...and most other bodyweight exercises are amazing for fat burning. Great hub, voted up and useful my friend.


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