The 4 Minute Workout | Nitric Oxide Boost at Any Age | Dr. Zach Bush

4 minute workout

Who would have thought that a 4 minute workout could do so much good for your body and soul? Well, this simple combination of movements created by Dr. Zach Bush can! In this post, I am going to go over the benefits, how to do it, and show you ways you can modify it to fit your physical needs. This is a workout that anyone can do.

Who is Dr. Zach Bush?

Doctor Zach Bush is someone I hold in high regard and have been following for quite some time now. He is a doctor of Endocrinology, Metabolism, Internal Medicine, and Palliative care, and is one of the few triple-certified physicians in the nation. This man is humble and SO FULL OF SOUND KNOWLEDGE. You can read more about him here.

What is the 4 minute workout?

This 4 minute workout uses simple moves done quickly and correctly with purpose. Bursts of easy-to-remember movements are done rapidly, focusing on form, technique, and speed. Best of all, it’s convenient! You can do this exercise anywhere; in your home, garden, workplace, and even at the airport before a long flight. It doesn’t require any fancy equipment and you don’t have to get in your exercise clothes to do it.

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. This exercise is often referred as the “Nitric Oxide Dump” because when you move in this way Nitric Oxide is released and as it moves downstream, blood vessels dilate allowing more oxygen and nutrient delivery to your whole body.

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.

What is Nitric Oxide?

Your body produces nitric oxide as a molecule that circulates in your body and relaxes the inner muscles of the blood vessels, causing them to widen and increase circulation. Nitric oxide production is essential for overall health because it allows blood, nutrients, and oxygen to travel to every part of your body effectively and efficiently.

What are the benefits of the 4 minute workout?

  • Boosts cardiovascular health
  • Decreases the viscosity of your blood
  • Increases the flexibility and elasticity of arteries and veins
  • Helps moderate blood sugar levels
  • Produces proteins that keep your muscles at their optimal levels

Another reason why you should be doing the Nitric Oxide Dump is its benefits for your mitochondrial health by slowing down age-related muscle decline. By doing the exercise, your mitochondria begin to produce proteins that keep your muscles performing at their peak level, especially for aging adults.

I think these are enough reasons to take this seriously and give it a go. What do you think?

How to do the 4 minute workout

Dr. Bush recommends doing the exercise three times a day. Some days I don’t get all three times in, but even one set is better than nothing. So do what you can. I love taking a 4 minute workout after sitting at the computer for an extended time. I feel energized and ready to get back to work.

Please remember that form is more important than speed. As you get more used to it, you can increase speed.

One session takes around four minutes, and consists of three sets with 10 repetitions of the following exercises:

  • Squats
  • Arm raises
  • Circular arm swings (also called non-jumping jacks)
  • Shoulder presses


The idea for this movement is to work the quadriceps in the legs.

  • Start by bending the legs and act as if you are going to sit back in a chair.
  • You’ll need to extend the arms forward to keep you balanced and the weight of your body should be in your heels.
  • Speed is more important than how deep you squat.
  • You’ll do 10 reps.

Modification: If it is too challenging to squat real low, don’t bend so deep. 

Arm Lifts

  • This is a 90° swing of the arms out in front of you and stopping at shoulder height.
  • You’re working the deltoid and back muscles. This isn’t just swinging the arms, it’s almost like a punch.
  • Stop firmly at the endpoints.
  • You’ll do 10 reps on each arm.

Arm Circles

  • Make fists with your hands. (This movement is kinda like a half jumping jack).
  • Click the hands together in front of you and then swing the arms out to the side and over your head, clicking the hands together.
  • Do 10 reps of this. You can bend the knees when your hands click at the bottom.

Modification: Instead of lifting arms out to the side, bring the hands in prayer position and raise the hands over the head and then releasing arms down to the side. ( Kinda like the breast stroke would be in the water).

Arm Presses

  • With the hands in fists, simply raise the hand over the head 10 times.

Modification: If it is too challenging to take the arms directly over your head, simply punch the hand directly in front of you at shoulder height.


Most likely you’re going to be winded and out of breath. That’s ok. However, listen to your body and work up to the level that feels comfortable for YOUR BODY!

That’s it. Pretty simple and straightforward.

****Keep in mind that before you engage in the 4 minute workout, or any exercise for that matter, consult a doctor first especially if you’ve been sedentary for a long time.

Click on the link below to print out the instructional photo below. Tape it on the wall and follow along until you’ve got this memorized. 



I hope you enjoyed this and I hope you can implement this into your daily schedule


Be well & happy!






  1. Just tried this for the first time and it was great! Thank you for showing this to us!
    I miss seeing our Ahlea group, and so nice to see you periodically. I love the things that you come up with. You are so creative.

    • Hi Lynne, so good to hear from you. I too miss our Ahlea group!. Thanks for the note!!!! I hope you are doing well. Sending a big hug your way!

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Picture of Jan Howell

Jan Howell

Whether it’s a new recipe, a fun craft, or some handy tips for your garden and home, I hope to empower and inspire you with skills that you can use to create joy, improved health, and to do it in a simple way.

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