4-Minute Lunch Break Workout

A total-body workout in just 4 minutes!

We get it. Setting aside a chunk of time during work to exercise seems impossible. What if we told you that in just four minutes, you could perform a super effective fat-burning workout that’ll burn calories all day?

We’ve created a super convenient calorie-burning workout that’s a snap to sneak into your lunch hour. In just four minutes, these exercises slim, tone, and target key areas without leaving you drenched in sweat. Experts claim that short bursts of intense physical activity can be just as effective as long, draining gym sessions. So get up from that desk and trim, tone, and strengthen with this awesome 4-Minute Lunch Break Workout!

Equipment Needed: interval timer (Gymboss is a free app download)

What to Do: Perform each exercise for 20 seconds and rest 10 seconds after each one. Complete two full rounds for a four minute tabata workout. Perform this workout five days a week to stay active during the work day.


Square Jumps
Jumping Lunge
Jumping Jacks

Instructional Videos:


Square Jumps

Jumping Lunge

Jumping Jacks

After you’ve finished this 4 minutes lunch break workout, use the rest of the time to enjoy one of our delicious lunch recipes:
21 Clean Lunches that Can Be Prepared in Under 10 Minutes
10 Clean & Lean Low-Carb Lunches
13 Clean & Lean Lunches in Mason Jars

For more quick and easy exercises, like us on Facebook, follow us on Pinterest, and subscribe to our newsletter.

What exercises would you like to see next? Let us know! We love hearing from our readers.

This post may include affiliate links.


The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. I am a 57 years old trying to loose fat, doing cardio and strenght training but need help to loose my belly , I read about your core workout and will like to combine with Insanity work videos (Shaun T), do you think is going to work for me or it is too much ? THANKS

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