Four-Second Micro-Sprints

Discover 20 easy workout ideas for people who HATE exercise. Strengthen your muscles, get fit, and prevent sarcopenia with these easy workouts at home. Find out how to get fit without going to the gym!

0:00 Introduction: The best workouts for people who hate exercise

0:56 Fitness tips for beginners who hate exercise

4:46 Soleus push-ups

9:39 Micro-workouts at home

14:26 Eccentric exercise to get fit without the gym

If you hate exercise or just don’t have time to work out, this video is for you! Small changes can make a huge difference. Try these easy tips to get fit without the gym.

1. Take a 3-minute break every hour for high-intensity (HIIT) exercise.

2. Do a 4-second HIIT exercise, 20 times per day.

3. Do weight training, 15 minutes a week.

4. Walk or pace while talking on the phone.

5. Sit on the floor while watching TV.

6. Do work outside in the sun.

7. Do soleus push-ups during work.

8. Walk after each meal.

9. Wear a weighted vest.

10. Combine creatine with strength training.

11. Focus on the right mental state.

12. Get healthy to lose weight.

13. Focus on small, attainable goals.

14. N.E.A.T., or non-exercise activity thermogenesis.

15. Try micro-workouts.

16. Make your environment more exercise-friendly.

17. Opt for HIIT vs. a long jog.

18. Get a workout buddy or trainer.

19. Pair exercise with other fun activities.

20. Focus on eccentric exercise.

Eccentric exercise involves elongating the muscle. Focus on eccentric movements for quicker muscle improvements. Eccentric exercise leads to significant neural adaptations, increases muscle tension, improves chronic tendinopathy, stimulates stem cell growth, promotes collagen production, and helps combat age-related muscle loss.

Dr. Eric Berg DC Bio:

Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the Director of Dr. Berg Nutritionals and author of the best-selling book The Healthy Keto Plan. He no longer practices, but focuses on health education through social media.

Disclaimer:

Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.