Quite often, I’m pressed for time. We all are… I hate to say it, but it can be extremely difficulty to fit in a 20-30 minute or more workout everyday. But the good news is that you can reap the benefits of a 20 minute workout in as little as 4 minutes! Grant it, there is a cost — effort and intensity.

Let me introduce to you the 4-Minute Squat Jump Workout. The Squat Jump workout is based on high-intensity interval training (HIIT) principles that focus on exercising at a maximum intensity (effort) for just a few minutes to achieve great results. For this particular HIIT workout, a Tabata format is used. The Tabata format requires you to exercise at 100% effort for 20 seconds, followed by 10 seconds of rest. The circuit is repeated 8 times. I’m not going to lie, the workout is tough (I am sore as I write this after doing the workout last night). And if done right, you won’t last the full 20 seconds by the 5th or 6th set. But that’s okay, as long as you do the best that you can throughout the entire workout.

How many calories will you burn in four minutes?

According to Michele Olson, PhD. and principal researcher at the Auburn University at Montgomery Kinesiology Laboratory,

Participants burned an average of 135 calories in total [from the 4-minute workout and the 30 minutes of rest after]. To burn the same amount of calories walking, you would have to walk at a pace of 4.5 mph [approximately a 13:40-minute mile] for 20 minutes. What this can translate to is for someone who is short on time, they can improve their cardiovascular fitness.

That’s not all. This 4-Minute Squat Jump Workout has also been shown to improve bone health and blood lipid levels.

Give it a try!

4-Minute Squat Jump Workout

  1. Perform a 2-3 minute warm up. Jog in place, jump rope, etc.
  2. Perform Squat Jumps as fast as you can for 20 seconds.
  3. Rest for 10 seconds.
  4. Repeat the circuit 8 times!


And have the ice pack ready for tomorrow 😉