How a 4-Minute Workout Changed My Approach to Exercise

I’m not big on the gym. Never have been.

I came across something a few years ago that changed the way I think about exercise. It was a simple video by Dr. Zach Bush, a triple board-certified MD, talking about a four-minute workout that supports your cardiovascular system, tones your muscles, and—here’s the part that got me—helps your body produce more Nitric Oxide.

What is Nitric Oxide?

Nitric Oxide is this amazing little molecule that acts like a messenger in your body. It tells your blood vessels to open up so more oxygen and nutrients can get where they’re needed. That’s huge—not just for workouts, but for healing, circulation, energy, and even brain clarity.

And here’s the thing: your body only stores about 90 seconds’ worth of Nitric Oxide at a time, and after that, it needs a signal to produce more. That signal? Movement. Big, compound muscle movements. Enter: the four-minute workout.

I usually do it in my living room, in my office between emails or in the garden before dinner. It’s free, effective, and surprisingly calming—like a breath of fresh air for my whole system.

Here’s how it works:

The workout is made up of four basic movements:

• Squats
• 90 degree arm raises
• Modified jumping jacks
• Military presses

You do 10 reps of each, repeating the whole circuit four times. It’s low-impact, quick, and can be done in your normal clothes!

Why it works:

Activating your largest muscle groups—like your thighs, shoulders, and arms—prompts your endothelial cells (those lining your blood vessels) to release Nitric Oxide. And this increase in circulation boosts energy, brain clarity, and even helps relieve aches and pains.

Benefits I’ve noticed from the 4-Minute Workout:

• More energy in the afternoon slump
• Less joint stiffness
• Better mood and focus
• It’s also helped me recover from long flights and poor sleep faster

And because it takes literally four minutes, I’m more likely to actually do it.

I love pairing it with my gua sha for a post-workout lymphatic boost. After the workout, I use a few drops of our oil and sweep my gua sha down my arms, chest, and legs to support circulation and recovery. (There’s a reel coming soon for this!)

If you’re curious, just try it. One round. Four moves. See how you feel.

Your body will thank you—and it might just become the best four minutes of your day.