One of the most common questions I get from my personal training clients is “how can I motivate myself to work out when I’m exhausted?”
Believe it or not, it’s an issue I struggle with myself.
After a full day of training others, the thought of doing my own workout can sometimes seem daunting.
On those occasions, I’ll compromise by swapping my usual routine with the following four-exercise workout.
It hits most of the major muscle groups and only takes a few minutes to complete.
If you’re short on energy, time, or motivation, give it a try.
How to do the quick four-exercise workout
Be sure to clear any new activity with your medical team, especially if you’ve just started to exercise regularly.
You won’t need any equipment for this workout, but you may want to use an exercise mat to cushion sensitive joints.
Perform each of the following moves for 1-3 sets of 12-15 reps (or 15-30 seconds where applicable).
- Squats 1-3 x 12-15
- Walking lunge: 1-3 x 12-15 each side
- Push-up: 1-3 x 12-15
- Plank: 1-3 x 15-30sec
1. Squat
Sets: 1-3 Reps: 12-15
- Stand with your feet hip-width apart.
- Engage your core muscles.
- Bend your knees and push your hips back to lower.
- Extend your arms in front of you for balance.
- Stand back up.
Trainer tips: Make sure your hips move back before you bend your knees. Keep your feet flat on the floor—don’t let your heels raise as you lower. If you’ve never done a squat before, try putting a chair behind you and aiming your hips towards the seat.
2. Walking lunge
Sets: 1-3 Reps: 12-15 each side
- Stand with your feet hip-width apart.
- Step forward with your right foot.
- Bend your knees to lower until both knees are bent to 90°.
- Push through your right foot to stand, bringing your left foot forward to meet your right.
- Step forward with your left foot and repeat, alternating sides with each rep.
Trainer tips: If you have sensitive joints or struggle to balance during the move, try performing a static split squat instead, lowering into a lunge then standing, without stepping forward. Repeat for the desired number of reps, then switch sides.
3. Push-up
Sets: 1-3 Reps: 12-15
- Start on your hands and knees, with your knees under your hips and your hands slightly wider than shoulder-width apart.
- Step your feet behind you to straighten your legs.
- Engage your core and keep your shoulders, hips, and feet aligned.
- Bend your elbows to lower your chest, torso, and hips toward the floor.
- Push yourself back up.
Trainer tips: Make it easier by dropping to your knees or elevating your hands on a surface like a weight bench. Make sure your chest, torso, and hips stay aligned throughout the movement. Avoid any arching in your lower back.
4. Plank
Sets: 1-3 Time: 15-30sec
- Start on your hands and knees, with your knees under your hips and your hands under your shoulders.
- Lower onto your forearms.
- Step your feet behind you so your legs are straight.
- Hold this position, engaging the muscles around your trunk and keeping a straight spine.
Trainer tips: Make it easier by dropping down to your knees, rather than staying on your toes. Don’t allow your hips to sink or rise out of alignment with the rest of your body. Keep your lower back in a straight position, so it’s not arching.
