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4-Minute Daily Workout

Story at-a-glance -

  • A communication molecule stored in your blood vessels that feeds your muscles is the basis for an exercise sequence known as the Nitric Oxide Dump, which could be called a new version of high-intensity interval training or Peak Fitness
  • The three- to four-minute workout consists of four basic exercises including squats, tin soldiers, snow angel and military press, which work all 16 of your major muscle groups
  • The Nitric Oxide Dump workout should ideally be done multiple times a day, but it’s important to wait at least two hours in between workouts for nitric oxide to synthesize in your body for subsequent release
  • A typical workout using this method entails three sets of 10 reps, but you can gradually work toward 20, focusing on form and speed, and when you’re ready, you can increase it over time

By Dr. Mercola

Four-minute workouts done several times a day — as many times a day as you want (within reason) for maximum benefit — are a new concept for fitness that's designed to use nitric oxide for muscle growth. Dr. Zach Bush, whose triple-board certification includes expertise in internal medicine, endocrinology and metabolism, says his four-minute workout is efficient anaerobically and the more you do it, the better it works. He developed the Nitric Oxide Dump workout; I demonstrate a modified version further down this article.

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