4-Minute Weightlifting Boot Camp

You're the drill sergeant of your own fitness bootcamp!

Burn fat with our 4 Minute Weightlifting Boot-Camp! This is an intense total body workout with you as the drill sergeant. Take your fitness to a new level with a combination of drills and exercises to help you get leaner and stronger in record time. Come on – anybody can workout for 4 minutes!

Equipment Needed: One set of dumbbells of medium weight and interval timer app.

What to Do: Perform each exercise for 45 seconds; rest for 15 seconds after each exercise; complete 1 or more rounds, depending on your available time.


1. Dumbbell Squat
2. Dumbbell Squat with Push Press
3. Alternating Reverse Lunge with Bicep Curl
4. Sumo Jump Squat with Dumbbells

Review videos below for exercise demonstrations.

Dumbbell Squat

Dumbbell Squat with a Push Press

Alternating Reverse Lunge with a Bicep Curl

Sumo Jump Squats with Dumbbells

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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 wish I could use this website for the great information but I cannot seem to stop multiple videos from playing all at once. Please help.

    1. Janet, We are working on this issue. Could you please give specifics? I will pass this onto our tech person. Thanks! 🙂

  2. Not an issue, but why do you say the workout is 4 minutes? If 1 round is 4 min and the workout is 4 rounds, it is 16 minutes, not 4. Basic maths

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