Fitness Plans

Quick 4 gym workout

When you're short on time, max out your gym workout with our quick 4.

Quick 4 gym workout

Designed for when you only have 10-20 minutes in the gym and you want to get the most out of your workout by hitting all the major muscles in your body and get your heart rate up. This non-stop workout gets the job done fast!

Get started:

Before you start assess your strength level so you can have the right weight amount to work your muscles and prevent injury. If you are unsure please speak to a professional at your local gym.

Choose your weights

  Beginner Intermediate Advanced
Squat press with dumbbells 2.5kg 5kg 7.5kg
Bent over rows with barbell 5kg 10kg 15kg
Step up curl with dumbbells 2.5kg 5kg 7.5kg
Mountain climbers 20 reps 30 reps 40 reps


To do this workout you will need to do 1 set of repetitions and then rest for 30 seconds. Repeat the circuit 4 times.

1. Squat press

Works: Legs & arms
Repetitions: 12

How to do it:

  1. Hold the dumbbells in front of your shoulders standing with your feet about shoulder width apart, your core engaged and glutes squeezed.
  2. With the weight in your heels begin to squat by sticking your bottom back and bending your knees, ensure that your knees don’t go beyond your toes.
  3. Slowly lower until your thighs are roughly parallel to the ground, then drive through your heels and return to standing position, keeping your spine straight through the whole movement.
  4. At the top of the squat, press the dumbbells from your shoulders up over your head, keeping your wrists straight and ensure you don’t lock your elbows. Then slowly lower and repeat.
     

2. Bent over rows 

Works: Back & arms
Repetitions: 12

How to do it:

  1. Start by standing tall, drawing your shoulders back and down, squeezing your glutes and engaging your core.
  2. Maintain a straight back and slight bend in the knees, stick your bottom back and bend at the hips until the bar is just below your knees.
  3. Keeping your upper body still and strong, spine straight, draw your shoulders back and row until the bar reaches the lower rib cage, leading with the elbows.
  4. Slowly lower back down to just below your knees and repeat.
     

3. Step up curl

Works: Legs & arms
Repetitions: 12 each leg

How to do it:

  1. Place your right foot up on the box keeping your weight in your heels and holding the dumbbells by your side.
  2. Slowly push through you right heel, squeeze your glutes and lift your left foot, keeping your right knee in line with your middle toe until you are standing tall on one leg.
  3. Then curl the dumbbells up to your shoulders, hold for one second and then slowly lower them to your side.
  4. Replace your left leg on the ground. Repeat, then alternate legs.
     

4. Mountain climbers

Works: Legs, core & arms
Repetitions: 20 beginner, 30 intermediate, 40 advanced

How to do it:

  1. Start on your hands and toes in a plank position, with your hands directly below your shoulders and your core engaged.
  2. Step one foot up so that your knee is almost touching your elbow (on the same side).
  3. Now jump both your feet slightly off the ground and swap their position.
  4. Alternate your feet as quickly as you can. 

Article last updated 27 February, 2017.