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4-Minute Workout

You'll Be Burning Calories Long After This 4-Minute Workout Is Over

Maybe you're short on time. Or perhaps you just need a little extra something to add to a workout. Whatever it is, you're going to want to do this quick HIIT rowing drill the next time you're at the gym. And we do mean quick — lasting around four minutes, there's no excuse to not hop on the rower.

Source: Shopstyle Photography

If you have any doubts about how beneficial four minutes of exercise can be, more and more research is supporting the effectiveness of short workouts — though only when done right. Meaning, crank up the intensity. "The challenge of this drill is to push as hard as possible for the entire duration," says Neil Totten, CityRow instructor. "If you're able to push your limits it will get you in an anaerobic state, and that will set the body up to burn a lot of calories post-workout." A workout that gives back long after the last pull of the rowing machine? Sign us up.

Aim to complete the following drill in four minutes or less.

  1. Sprint for 30 seconds on the rower with maximum power, intensity, and speed. Be careful not to lose proper form!
  2. 15 walkouts. Add a push-up or deep lunge at the bottom of each walkout if you want an additional challenge.

  3. Source: POPSUGAR Studios

  4. Sprint for 30 seconds on the rower.
  5. 20 triceps dips on rower rail.

  6. Source: POPSUGAR Studios

  7. Sprint for 30 seconds on the rower.
  8. Perform 30 side crunches and shoulder presses (alternating between sides). Stand holding dumbbells at your shoulders. With your palms facing forward, press the weights overhead, straightening your arms. As you bend your elbows to lower the weights, lift your left knee up toward your left elbow. Lower your leg while raising the weights overhead, and repeat the side crunch on the right.

  9. Source: POPSUGAR Studios

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