No-Equipment, Just 4-Minute Cardio Workout, Hack the Lockdown

One thing that’s kept you grounded during this surreal COVID-19 pandemic is moving your body. As I discovered, every little activity helps—and this 4-minute workout isn't any different.

Small activities, including safe outdoor activities like taking a 10-minute move into my neighborhood (practicing safe social distancing, of course) or doing a fast core workout in my bedroom, have done wonders to spice up my spirits and refocus my attention. That’s huge since in between the anxiety over this global pandemic and therefore the psychological weirdness of sheltering in situ, it’s been hard to differentiate mornings from afternoons and weekdays from weekends. But working out has helped me hold on to a semblance of normalcy.

There’s a great deal to like about this super-brief workout: It requires zero equipment, it works multiple muscle groups directly, it’ll jack your heart rate—and you'll complete it in approximately an equivalent amount of your time it takes to pick your next Netflix binge (or, you know, change from your daytime yoga pants into your nighttime yoga pants).

Viketa, who is a physical trainer, and experts in boxing, Martial arts, Cricket and kabaddi game for last 9 years and currently works in Foundation Academy as Physical Teacher.

Consider this particular Tabata workout, which features four different moves, a few 7 out of 10 in terms of overall intensity. The sequence primarily targets your legs, chest, and triceps, but you’ll also sneak in glutes, core, and shoulder work also. And because the primary move within the circuit—the jump squat—includes jumping, you’ll get a dose of cardio too.

So even if it’s only four minutes long, don’t expect it to be a cinch: If you are doing the moves correctly and push yourself during your work intervals, you’ll definitely feel your muscles working, says Viketa. (Of course, if you would like a good greater challenge, you'll repeat the four-minute sequence multiple times. Just rest for one minute between rounds—and confirm you're taking a water break if needed then too.)

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You can try this workout at really any point during the day, says Viketa, but because it involves jumping, you shouldn’t enter it with cold muscles, since which will increase your chances of injury, sort of a pulled muscle. Ensure you wake your body up first with a couple of minutes of warm-up, which should include moves like leg swings, jumping jacks, high knees, or jump rope.

If you’re looking to feature a burst of movement into your day, keep scrolling for everything you need to understand to try and do this heart-pumping, mood-boosting, 4-minute workout.

Let's get to Workout:

What You’ll Need: Just your bodyweight, and a timer so you’ll know when to perform each move and when to rest. Your upper and lower body are going to be feeling it. In other words, it’s a nonintimidating, totally doable way to get your body moving without delay.

This very short sweat session is a Viketa Workout, a method of high-intensity interval training (HIIT) that alternates between 20 seconds of maximum-effort work followed by 10 seconds of rest. That 30-second sequence is repeated eight times for a complete of 4 minutes.


  • Sumo Squat
  • Jump Squat
  • Bodyweight Tricep Dip and
  • Push-Up


  1. Perform each move for 20 seconds, then rest for 10 seconds before moving on to following move within the sequence.
  2. Once you’ve completed all four moves within the sequence, rest for 10 seconds and so repeat the whole sequence again.

1st. Sumo Squat

Stand together with your feet wider than hip-width apart, toes angled out slightly, and hands clasped ahead of your chest.

Sumo Squat

Keeping your chest up, back straight, core engaged, and weight in your heels, bend your knees and push your butt back to a squat, ensuring your knees track over your toes.

  • Squeeze your glutes,
  • Engage your quads and inner thighs, and
  • Press through your heels to face up. This is often 1 rep.
  • Continue performing reps for 20 seconds.

To make the move more difficult, don’t stand all the high between reps. Instead, rise three-quarters of the way, says Viketa. This may increase the number of your time your muscles are under tension.

2nd. Jump Squat

Stand along with your feet slightly wider than hip-distance apart, hands clasped ahead of your chest.

Jump Squat

Keeping your chest up, back straight, core engaged, and weight in your heels, bend your knees and push your hips back, lowering into a squat.

  • With your core engaged, jump straight up,
  • Swinging your arms back as you are doing so for momentum.
  • Land with soft knees and clasp your hands ahead of your chest. This can be 1 rep.
  • Immediately sink back to the squat position and continue for 20 seconds.

3rd. Bodyweight Tricep Dip

Sit on your butt together with your knees bent, heels on the bottom, toes slightly elevated. Place your palms on the bottom underneath your shoulders, elbows bent, fingers pointing toward your feet.

Bodyweight Tricep Dip

  • Now straighten your both arms to lift your butt.
  • Then bend your both elbows to lower yourself without sitting down completely.
  • Continue performing reps for 20 seconds.
  • Confirm that you simply don’t trust your hips as you perform the dips. This can be an arm-driven movement.

To lessen the pressure on your wrists, place dumbbells on the ground, point them toward your feet, and hold them with a neutral grip.

4th. Push-Up

Start during a high plank position together with your palms flat on the ground, hands about shoulder-width apart, legs extended behind you, and your core and glutes engaged. Your shoulders must be on directly above your wrists.


  • Bend your elbows and lower your chest to the ground,
  • Keeping your hips and back level.
  • Drop to your knees if needed.
  • Push through the palm of your hands to straighten your arms. This is often 1 rep.
  • Continue performing reps for 20 seconds.
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