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Curly Nikki

4 Minute Metabolism Boosting Workout

By January 27th, 202122 Comments
by Shelli of Hairscapades

A friend posted this video on Facebook today and given that I’m trying to get back on my fitness grind, thought I’d share it! It’s not enough to meet my 20 minute a day quota, but would be a great way to get going in the morning and can be applied towards the daily goal! Plus, a four minute routine that boosts the metabolism for 36 hours thereafter? That’s a win/win!

via DietHealth

What’s your daily exercise routine?
Would you incorporate this morning ‘pick me up’?


  • Gigi says:

    I just completed a Hot Yoga teacher training. I've lost 77 lbs so far.

  • Anonymous says:

    In the mornings I do a 20 min series of stretching, push ups, abs (a number of variations), light weights, arm dips, and leg lifts. When I get home from work, I do more push ups and more abs. This takes about 5 minutes before heading to the gym. I go to the gym 6 days a week. 5 of those days I am running a mile and a half (15 mins) or 2 miles depending on how I am feeling that day or what kind of day I had at work. I try to always run the mile and a half without taking a break. I will speed walk for about 5 minutes and do the other half mile to equal 2 miles that day. If I am feeling like superwoman, I will run the 2 miles all the way through and. I walk for about 15 minutes after running at a fast pace. On one of those 6 days, I do nothing but walk. If it's any other day than Friday, I will walk a whole hour, but if it's Friday, I will walk for 30 minutes because I am ready to go home and relax. I had to force myself to take one day off to rest. Something about my mind won't allow me to take off anymore days, and I would feel guilty if I did.

  • hairscapades says:

    I have yet to try this:)!! But, I've been doing at least 20 minutes for the last 6 days and I like to do a variety of things. So far, I've done kettlebell, Brazil Butt Lift Cardio Axe, treadmill intervals and cardio kickboxing. I have a few other DVDs, so I'll mix it up to keep variety and mix strength training with cardio and, in the next couple of weeks, I'll bring Vinyasa Flow hot yoga back into the mix. Just need to get a couple of weeks of regular activity back under my belt before I get back into that, so that I don't spend 40 of the 75 minutes in child's pose!! But, I still need to try this in the morning before my 10 minute abs routine.

    Thanks for all of the comments, likes and tweets ladies:)! I'm glad I shared this:)!


  • Missmonie says:

    Wow…that looks fun! I think I will try it in the mornings. A girlfriend of mine swears by Body Rock TV ( which has a short workout everyday. I haven't tried it but the woman on the website is super fit! I work out 5-6 times a week and do a combo of ballet, pilates, cardio/strength, and power vinyassa yoga classes. I'm working on getting rid of my baby belly. It has been 2 months and my waistline is definitely shrinking. It's exciting!

  • Anonymous says:

    I did this workout for the first time this morning, my goal is to do it everyday before work. This will not replace my runs or weight training, but it is a great way to get you going in the morning.

  • Levone says:

    Great post! I may try to incorporate this as I have been slacking big time on the workouts lately.

  • Anonymous says:

    It seems like high-intensity interval training (as exemplified by Tabata and CrossFit) is really blowing up and becoming mainstream…Unlike a lot of "quick fix" exercise promises, HIIT has some real science behind it, and there are many ways to incorporate it into your standard workout. For example, if you mostly work out on a treadmill, try alternating between walking at a fast pace for 30 seconds and doing a very light jog for 15 seconds. Increase speed and time as you improve. It's worked very well for me!

  • Gorgeousgab says:

    5 minute stretch. 25 min of strength training (upper or lower). 15 minute incline with 2 lb dumbells. 15 min jog. 5 min of moderate – intense jump roping. Done. I used to be a hardcore runner, but my knees are shot & my patience has run out. Too boring now. – I try to do this at least 3 times a week.

  • Dana says:

    This would be great for a quickie 😉 before work. No excuses!

  • keishabradford2006 says:

    For the last month or so I have been working out 4 days a week. I do zumba or some sort of aerobics two days, the other two days I do a line dance class(black people line dancing)or go walking. I have lost 10 lbs so far. I want to do a kick boxing or some other type of boot camp class to switch it up so I don't get bored. Now if I can work on my diet a little more I will be the bomb!!

  • BlueSkyPinky says:

    i can work this…its short sweet and to the point..

  • Anonymous says:

    I do 2 hrs of high intensity spinning which includes abdominal and upper body work on the bike 3 times a week. I run 6-10 miles 1-2 times a week. I try to stretch a bit each day, but would like to get more regular with that.
    This work out looks interesting for a wake-up workout. May give it a try! Thanks Shelli!

  • Tiffany says:

    We did this in a boot camp class I was in for like 10 minutes. I use to think I was going to die.

    Peace, Love and Chocolate,

  • CURLYNIKKI says:

    y'all are off the chain!

  • Taneica says:

    This video really inspired me…until I looked down and realized I was eating a handful of candy while watching it. Man, I gotta get on it! lol!

  • PhenomenallyMe says:

    I am excited to try this out…Now I just need a 4 minute diet plan and we can play ball!

  • Evie says:

    I work out in the am before I have time to come up with excuses for why I don't/can't work out that day. I work out 4 days a week at the gym doing cardio and weights. I'm going to start taking swimming lessons next week so that I can incorporate swimming into my routine. I'm trying to lose 30 lbs by the end of July.

  • DiscoveringNatural says:

    This post came at the right time. I'm having a "umph" day with working out today. For my routine, I go to the gym Monday – Friday, do about 45 cardio or run for about an hour and a half, then do weight training three times a week. I try to run outside at least twice a week.

  • Helen says:

    This looks awesome! Reminds me of the Insanity workouts (though obviously a lot shorter)! If anyone is interested, I've got a review of the Insanity workouts on my blog ( Thanks for posting Nikki!

  • Crishair says:

    Thanks for sharing, Nikki!! I'll surely try this, though I may be able to do only 2 minutes for now LOL

  • ShoeHOTLINE says:

    Can't wait to try this along with my recently (two weeks ago)implemented 30 min morning run.

  • Tamika says:

    I usually do 3 or 4 exercises, 4 minutes each with the same setup of 20 work/10 rest. Very interesting that he turned this into a circuit workout.

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