This 4-minute workout help you burn 150 calories at once. The workout consists of pretty easy exercises. You don’t need to be a professional athlete or go to a gym to do it. This workout is perfect as it lasts only four minutes so you can always find time do improve your body.

Losing weight may not be easy, but the basic body mechanics are simple — if you burn more calories than you take in, you’ll lose weight. For every 3,500 extra calories you burn, for example, you’ll lose 1 pound. Burning an extra 150 calories, therefore, is a modest start. But it is a start. The number of calories you burn during a particular activity depends in part on your weight. All else being equal, a heavier person will burn more calories than a lighter person performing the same activity. In general, however, you can burn 150 calories during a fairly brief workout, on a slow walk or even within your day-to-day routine.


1. Jumping Jacks

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2. Squats

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When you’re treading in shallow water, your range of motion is fairly limited in comparison to when you’re swimming in deeper water. The same rings true for squats. By lowering your squat past your knees, you’ll be activating more muscles and burn more calories. Don’t sweat it: deep bodyweight squats won’t impact your knees any more than regular squats will. Weighted deep squats might even be more effective at increasing strength than parallel squats. Keep your weight in the heels and balls of your feet and make sure that your back isn’t overarched, ensuring that your knees don’t extend past your toes.

3. Pushups

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Get into position by placing your hands flat on the floor, directly below your shoulders.

Extend your legs out behind you, with only your toes and balls of your feet touching the floor.

Hold your body up and keep your back straight by tightening your abdominal muscles.

Your neck and head should be bent slightly back.

Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.

Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.


4. Lunge

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Keep your upper body straight. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Your front knee should be directly above your ankle, and your other knee shouldn’t touch the floor. Repeat this 10 times.

You can repeat the workout having 1 minute rest between the rounds to complete the full 20-minute workout.