{"id":7907,"date":"2021-01-07T18:14:15","date_gmt":"2021-01-08T00:14:15","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=7907"},"modified":"2021-01-07T18:14:15","modified_gmt":"2021-01-08T00:14:15","slug":"4-minute-follow-along-at-home-workout-bodyweight-only","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/4-minute-follow-along-at-home-workout-bodyweight-only\/","title":{"rendered":"4 Minute Follow Along At-Home Workout (BODYWEIGHT ONLY!)"},"content":{"rendered":"<p><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-7909\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/01\/4-Minute-Follow-Along-At-Home-Workout-BODYWEIGHT-ONLY_YTThumbnailFinal.png?resize=1170%2C658&#038;ssl=1\" alt=\"\" width=\"1170\" height=\"658\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/01\/4-Minute-Follow-Along-At-Home-Workout-BODYWEIGHT-ONLY_YTThumbnailFinal.png?w=1280&amp;ssl=1 1280w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/01\/4-Minute-Follow-Along-At-Home-Workout-BODYWEIGHT-ONLY_YTThumbnailFinal.png?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/01\/4-Minute-Follow-Along-At-Home-Workout-BODYWEIGHT-ONLY_YTThumbnailFinal.png?resize=768%2C432&amp;ssl=1 768w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/01\/4-Minute-Follow-Along-At-Home-Workout-BODYWEIGHT-ONLY_YTThumbnailFinal.png?resize=1024%2C576&amp;ssl=1 1024w\" sizes=\"(max-width: 1170px) 100vw, 1170px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">There aren\u2019t any \u201cquick fixes\u201d when it comes to losing weight and creating a healthy lifestyle. But that doesn\u2019t mean you need to spend hours in the gym for max results!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We have a workout today that can get the job done, and it is <\/span><b><i>only FOUR MINUTES!<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s right \u2026 in less time than it takes for you to get out of bed and brush your teeth, you can get in a great full body calorie burn!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intrigued? Try it yourself!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is the breakdown of what we will be doing, and you can follow along with Vince in<\/span><b> THE VIDEO BELOW!<\/b><\/p>\n<p style=\"text-align: center;\"><b>4 Minute Follow Along Bodyweight Home Workout\u00a0<\/b><\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe class=\"youtube-player\" width=\"1170\" height=\"659\" src=\"https:\/\/www.youtube.com\/embed\/kXjY2VyIfRk?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><b>Workout Structure:<br \/>\n<\/b><span style=\"font-weight: 400;\">You will do each movement below for 50 seconds, with 10 seconds off rest between. During the \u201cwork\u201d time, make sure you go ALL OUT!\u00a0<\/span><\/p>\n<p><b>Exercises:<br \/>\n<\/b><span style=\"font-weight: 400;\">High Knee Lateral Shuffle<br \/>\n<\/span><span style=\"font-weight: 400;\">Burpee Kick Throughs<br \/>\n<\/span><span style=\"font-weight: 400;\">Cherry Picking<br \/>\n<\/span><span style=\"font-weight: 400;\">Sprawl Get Ups<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because this is such a short workout, you really have to focus on giving it 110% to be effective. Your heart rate should be 80-90% of your max heart rate range.\u00a0<\/span><\/p>\n<p><b>To find your maximum heart rate,<\/b><span style=\"font-weight: 400;\"> subtract your age from 220. Then take that number and multiply it by 0.8 and 0.9 to find 80 or 90%.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you like short workouts like this that you can do from home that don\u2019t require any equipment, you would love our 30 day home fitness program <\/span><a href=\"https:\/\/vshred.com\/sp\/move\/soc-all\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>MOVE!<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">With this unique program, no two workouts are the same, and you can do every session in <\/span><b><i>20 minutes or less!<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">All of the<\/span><b><a href=\"https:\/\/vshred.com\/sp\/move\/soc-all\/\" target=\"_blank\" rel=\"noopener noreferrer\"> MOVE<\/a> <\/b><span style=\"font-weight: 400;\">workouts are in real-time follow along style, so it\u2019s like you have a personal trainer in your living room with you!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On top of 30 days of home personal training, the <\/span><a href=\"https:\/\/vshred.com\/sp\/move\/soc-all\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>MOVE <\/b><\/a><span style=\"font-weight: 400;\">program also comes with a flex dieting system to help you get your nutrition in check.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We know you will love it! Learn more <\/span><b><a href=\"https:\/\/vshred.com\/sp\/move\/soc-all\/\" target=\"_blank\" rel=\"noopener noreferrer\">HERE<\/a>!<\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>There aren\u2019t any \u201cquick fixes\u201d when it comes to losing weight and creating a healthy lifestyle. But that doesn\u2019t mean you need&#8230;<\/p>\n","protected":false},"author":129,"featured_media":7910,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[7087,22,33,27,17,26,29,35],"tags":[],"yst_prominent_words":[1895,1517,415,4589,3611,229,925,3601,7085,7162,509,5876,163,125,177],"class_list":["post-7907","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-at-home-workout","category-body-workouts","category-cardio","category-fat-loss","category-fitness-training","category-get-toned","category-healthy-lifestyle","category-hiit"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/01\/4-Minute-Follow-Along-At-Home-Workout-BODYWEIGHT-ONLY_YTThumbnailFinal-1.png?fit=1280%2C720&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p9NWy7-23x","jetpack-related-posts":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/7907","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/comments?post=7907"}],"version-history":[{"count":2,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/7907\/revisions"}],"predecessor-version":[{"id":7911,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/7907\/revisions\/7911"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media\/7910"}],"wp:attachment":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media?parent=7907"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/categories?post=7907"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/tags?post=7907"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/yst_prominent_words?post=7907"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}