A four‑minute spark
When time is tight, a short interval burst can elevate your heart rate, recruit major muscle groups, and improve glucose handling. Inspired by Jill Rodriguez’s quick routine, this session fits between meetings or before dinner.
The 4‑minute circuit (Tabata style)
Perform 20 seconds of work, 10 seconds of rest; repeat each pair twice before moving on.
- Bodyweight Squats + Rest
- Fast March in Place + Rest
- Standing Knee Drives (alternate sides) + Rest
- Chair Hands Plank Taps + Rest
Cool down with slow breaths and gentle stretches.
Why it works
Short, intense intervals use large muscle groups and increase glucose uptake during and after the session. Combined with protein‑forward meals, this helps trim visceral fat and stabilize energy.
Options and safety
- Lower impact: reduce range of motion and slow the tempo.
- Higher impact: add small jumps if joints tolerate it.
- Medical concerns: check with your clinician before starting new exercise.
Pair it with everyday habits
- Do this before a protein‑rich dinner.
- Add a 5–10 minute walk after meals for extra benefit.
- Hydrate and prioritize sleep to recover.
Consistency beats intensity. Four minutes, most days, compounds quickly.
