4 Minute Workout

4 Minute Workout…AKA Nitric Oxide Dump

Who has time for a great workout? You do. All you’ll need is 4 minutes for this effective and easy workout.

As the American Heart Association continues to remind us, 4 out of 5 adults are not getting enough physical activity to maintain good health!

Add on the time and effort to get to the gym, especially if you travel much and a workout seems to be left out entirely just when your body needs it most, especially for stress reduction! That’s where an easy workout you could do anywhere would come in handy.

AHA recommends 150 minutes a week of moderate intensity exercise for good health and well-being. But in the new guidelines, 75 minutes of high intensity exercise can be just as effective. This efficient form of exercise utilizes High Intensity Interval Training, or HIIT. From that science comes a new workout by Dr. Zach Bush, Doctor of Endocrinology, Metabolism, Internal Medicine and Palliative Care, The Nitric Oxide Release, AKA The 4 Minute Workout, and it is an EASY workout anyone can do.


What is nitric oxide anyway?

Your body produces nitric oxide for ”vasodilation, meaning it relaxes the inner muscles of the blood vessels, causing them to widen and increase circulation. Nitric oxide production is essential for overall health because it allows blood, nutrients and oxygen to travel to every part of your body effectively and efficiently.”

Dr. Zach Bush has devised this 4 minute workout to fit into even the busiest schedule. The genius of this 4-minute easy workout? It utilizes simple moves done quickly and correctly with purpose. Bursts of easy-to-remember movements are done rapidly, focusing on form, technique, and speed. Best of all, it’s convenient! From the kitchen to the airport, it can be done anywhere. The perfect easy workout!

Please note: This 4 minute workout may not be right for you. Always contact your physician prior to beginning any new workout.

Dr. Zach Bush leads you through and demonstrates his 4 minute workout. Working 16 muscles in 4 minutes, you follow him through proper squat technique (check yourself in a mirror to be sure you have this important basic move), arm swings, arm circles and overhead presses. Dr. Bush also gives modifications, for as you can see in the video of this easy workout, every age group is represented.

The 4 minute workout does not replace flexibility and weight training. Stretching (a must as we age) and adding sessions of Pilates, yoga and before and after workout breath cycles will complete your exercise routine.


So, in less time than it takes the barista to concoct your venti latte, you can surge fresh oxygen through your body and brain, build and shape muscle and rev your metabolism.

Planes, trains, and automobiles in your future? Learn how to avoid common issues that can wreck your health as you travel.

For more on today’s topic, check out: 5 Ways to Boost Nitric Oxide Naturally

NEED SUPPORT? The members of PLATE (weight management for women 50+) are supporting each other doing this 3 times daily. They set alarms on their phone to remember to get it in. Need support to maintain your healthy lifestyle. See if PLATE is right for you.


The Ultimate 4 Minute WorkoutHow to Workout 16 Muscles in 4 Minutes

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