ZACH BUSH MD | 4 Minute Workout

The Four Minute Workout is a new concept of exercise that revolves around the body’s ability to use Nitric Oxide for muscle growth. This is an efficient anaerobic workout that can be done multiple times per day. The more frequently you do it, the better your results.

Nitric Oxide is a molecule made by the human body that feeds your muscles. When you start to exercise and run out of oxygen (you feel your muscles ache), Nitric Oxide is released. As it moves downstream, blood vessels dilate allowing more oxygen and nutrient delivery for muscle growth.

Our blood vessels actually only store about 90 seconds worth of Nitric Oxide before they need to manufacture more, so working each major muscle group out for 90 seconds gives you the most efficient workout to tone and build muscles.

The body has the ability to regenerate Nitric Oxide every couple of hours, giving you the opportunity to release it multiple times a day. What that means is the most effective way to increase your muscle function is to work out very briefly every few hours.

The Four Minute Workout can be completed multiple times per day no matter where you are, who you’re with, or what you’re wearing. In just four minutes you exercise the 16 largest muscle groups in your body. It is free, easy, effective, and the best way to start toning your body systems.

[madisona]

I have been doing this routine for two years - it literally transformed me and my life. I was an over weight, unhealthy, 170 lb 58 year old woman. Today I am a fit, healthy, 125 lb happy woman! Dr Josh thank you! People YOU can do this. Believe. God Bless your journey... and I look like a fit 40 year old, so that is cool.

[TheValSawyer]

I've been doing this for about a week I think. Love it. Today, when I was doing the squats, I realized there was less bulk to contend with. Thanks. Oh yeah, 79 in 12 days. Go Me!

[melissacastillomc]

May you and all beings, including the one typing this, continue to be successful and have good fortune in whatever way that may look for each of us. May you and all beings, including the one typing this, continue to experience JOY. May you and all beings, including the one typing this, continue to know Joy through the feeling of ALIVENESS.
Muchísimas Gracias 🙏🏾✨️🙌🏾❤️🌟

[MahayanaIDugast]

I'm an author, sitting HOURS a day, and after doing this for the past few months, I can say that this is a life saver. My legs and butt are less numb, my back is less painful and the weight has levelled as I do this instead of snacking 😅 It is very efficient for health and provides renewed concentration, so a big thank you 😊

[kathleenkitts]

I did this before my doctor’s appointment and my blood pressure was 118 over

[robertanthonykreucher]

To enhance this exercise & virtually everything else we do... have the tip of the tongue at the roof of the mouth to cOMplete the microcosmic circuit connecting the Central & Governing meridians... & have a slight smile, letting the subconscious know: All is Well. 🙏

[Divinissima]

I ABSOLUTELY LOVE this man! What a generous, kind, caring, loving soul!

[jayalalithabalasubramaniam]

We Are Blessed To Have You Dr. Zach Bush.
Your Contribution To The Society Is Incredible.
Thank You Thank You

[rubymaxliy]

I just "discovered" Zach Bush via the 2020 Food Revolution Network. He makes me feel part of a community that I don't have here at the neighborhood, town, city, county, state or nation level. My community is with others who live as peaceful a life as possible on an organic whole food diet, with deep concern for our earth, down to the care of the soil that we need to nurture our bodies and souls. Yes indeed, we are Blessed that Zach is one of our community members and leaders, even though we only connect on-line. My husband and I have an organic market farm...it is truly hard work, especially finding reliable markets...and getting the produce to the consumers is very time intensive. If everyone bought local, organic produce and farmers had a good paying local retail outlet, it would make organic farming so much easier. Something to strive towards.

[Tammanyh]

My husband who is 81 has had high blood pressure even with meds. After doing this exercise for several weeks his bp was normal at his heart doctors and internist appts both on the same day. It works. We are spreading info about this workout with our friends...anyone who is receptive.

[franciesilos]

My resting heart rate went from 90 to 69 after doing this workout 2-3x a day for about 6 weeks. It is an awesome exercise!!

[Robescocia]

Zach is brilliant.I follow all his work on the microbiome and on regenerative farming of soils and crops. I do this exercise 3 times per day plus Wim Hof Breathing and Cold showers

[jjzazueta]

Just tried your workout and as a chronic fatigue sufferer and other health issues, this was hard. i barely made it through the first 2 rounds but round 3 almost made me faint and i only did 5 of everything. i am going to try it every day for the rest of the month and will update how it goes. Thank you for sharing and helping us get and stay healthy.🤩

[annetteboettner]

Our granddaughter comes over in the morning to lead Gram and Gramps in this four minute exercise. You have done the impossible! You gave a little ol' grampa the courage to face four minutes with the word exercise attached to it! Bravo!

[derekmoore]

I do this 3-4x times a day. Plus 21 reps of The 5 Tibetan Rites every morning which I have done for 15 years or more. Age 75

[thenorthstargirl]

Going to "the gym" vs. intentionally moving in a way that feels good are two completely different things. I was diagnosed with severe PTSD and everyone suggested yoga, literally everyone. I like yoga, but it was making me more and more frustrated and in pain. I randomly felt called to try kickboxing... and I LOVE IT. I love my gym, my coach, and my team. For anyone with PTSD, moving in a highly intense way with friends is so therapeutic. I have noticed a lot of people who lean toward cross fit are also communities overcoming addictions. Pretty interesting. A lot of the women in my class (feels like a team) are women who have overcome abuse and trauma. Nobody ever suggested kickboxing to me, but it has helped me the most and I'm so thankful and happy I decided to try it. Maybe that will help someone else too! Movement is medicine!

[jerrybailey]

I was skeptical that this would be the only cardio I need. After doing it for a month I got back on my exercise bike and after 20 minutes realized I could do it all day. I'm 63 and up to 20 reps. My legs feel like steel cables!

[clarkcrawford]

wow thank you for this I'm 67 and I still work however I can see myself getting slower I have gone to the gym and I felt it was not working for me I get a lot of exercise at the farm but I think this is going to help me a lot thank you very much for taken the time and caring about others I'm going to start this tomorrow morning before I go to work

[dawnwhitehead]

Dr. Zach you are improving my health in so many ways. In addition to increasing NO, which is your claim for this exercise, it has lowered my high morning systolic blood pressure readings by 30 or so points! From the usual 165 or so to 135! Since this exercise requires no equipment and very little time, I can do it just before doctor visit in the parking lot before clinical blood pressure check and stay off medications! YAY and THANK YOU! 💕💕

[KathrineJKozachok]

After instruction on technique, workout begins at 3:33.
If too fast to keep up with, change video playback speed to .75 using 'settings' icon at bottom right corner of video.

Enjoy.