The best workout for weight loss

The Best Weight Loss Workout You Can Possibly Do Is Done In 4 Seconds

There’s no doubt about it: losing weight is hard to do.

In order to lose weight, a person needs to achieve a caloric deficit. Essentially, this means eating fewer calories than are expended through exercise (1). 

While this seems straightforward on paper, it’s much easier said than done.

However, recent research points to the possibility of a four-second workout for weight loss. Let’s take a look at this four-second weight loss exercise regimen.

Really? Just Four Seconds?

As you might imagine, the workout involves a bit more than just a four-second effort (2). 

In the study in question, researchers positioned subjects on an exercise bike. For a total of 15 minutes per session, 3 times a week, participants were instructed to sprint on the bike in 4-second intervals. 

In doing so, study participants were found to have improved fat metabolism.

Interpreting the Results

So, does this mean that this four-second workout can lead to weight loss? 

Not exactly. 

The calories burned during these four-second bursts can certainly help to create a caloric deficit. However, this is likely not enough by itself to lead to weight loss. A person would need to decrease his caloric intake as well.

Beyond weight loss, this routine may also help with improving muscular strength as well as cardio. This is especially true for those who perform extra exercise throughout the day. Examples of other forms of exercise that could be included are walking, stretching, and weight lifting. 

A Great Idea for Office Workers

This four-second routine might not deliver miraculous results. However, it can help busy individuals who are looking for an efficient workout strategy. 

This study was specifically designed with office workers in mind. In general, most office workers are sedentary. By definition, a person is considered sedentary when they achieve fewer than 150 minutes of exercise per week.

A sedentary lifestyle is associated with increased heart disease and many other health issues. Furthermore, sedentary people often experience higher rates of mental health issues, such as depression (3).

Therefore, it’s critical that we find ways to help these people become more active.

Exercise Before, After, or During the Work Day

Unless you’re a competitive athlete, it doesn’t matter what time of day you work out. If you’re a morning person, working out early is great. If you’re a night owl, hitting the treadmill during the evening is just as good.

This study looked at those who can’t seem to fit a workout in either of those time slots. 

Interestingly, the findings indicate that in just a few minutes a day, people can reap the benefits of exercise. 

Therefore, getting exercise in during the work day can go a long way towards better health. Best of all, the study used joint-friendly exercise bikes. This is a nice alternative for those who experience joint pain from walking.

Other Options for Exercise During the Work Day

Perhaps this plan isn’t right for you, but you still like the idea of exercising during the work day. If this is the case, there are many other options!

For example, you could complete any of the following forms of exercise during the average work day.

  • Take a walk for the last few minutes of your lunch break.
  • Performing a few pushups between tasks.
  • Completing some stretches while on a conference call.


If you’ve been putting off starting an exercise regimen because you can’t find the time, your excuses are no longer valid! You can now experience the positive effects of exercise in just 4-second bursts. 

Will you get the 6-pack you’ve always dreamed of by following this plan? Probably not. But you will improve your fitness. Every little bit of exercise is better than being sedentary.

If you’re ready to start getting in shape in just a few minutes a day, try out this plan and see how you feel!

Works Cited

  1. “Calories in, calories out” and macronutrient intake: the hope, hype, and science of calories. Scott Howell and Richard Kones. American Journal of Physiology-Endocrinology and Metabolism 2017 313:5, E608-E612
  2. Medicine & Science in Sports & Exercise: June 2021 – Volume 53 – Issue 6 – p 1188-1193 doi: 10.1249/MSS.0000000000002588
  3. Huang, Y., Li, L., Gan, Y., Wang, C., Jiang, H., Cao, S., & Lu, Z. (2020). Sedentary behaviors and risk of depression: a meta-analysis of prospective studies. Translational psychiatry10(1), 26.

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