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!





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.

Read More

Spunky 101-Year-Old Woman Gives Advice on Living Healthy Life

June Brown

Last year I interviewed one of my friends and yoga students about her lifestyle. This spunky 101-year-old woman has been a blessing and an inspiration in my life and I can’t let her story go untold any longer. The advice she gives for living a healthy life is very simple and I hope you find it uplifting and inspiring.

In 2006 June started attending my chair yoga class at the local senior center where I volunteer. I was amazed then at her abilities and strength for an 87-year-old; however, what is crazy is that fourteen years later she hasn’t slowed down much and is still exercising daily.

June lives independently, cooks her meals, cleans her home, and does a little gardening.

Her mind is sharp and she shows no sign of dementia. She carries on a conversation like someone half her age. 

The only complaint she has about her health is that her hearing is not as good as she’d like it to be.

She does have arthritis and can’t crochet and knit as she would like, but she doesn’t complain.

Both of her knees have been replaced and she had a hip replacement a few years back at the age of 98. AMAZING!

There are not very many 98 years olds fit enough to go through a hip replacement at that age.

I asked June what medications she takes if any, and she replied saying she takes calcium and iron, and a few other vitamins.

I chuckled inside and got it out of her that the only pharmaceutical medication she takes is a thyroid pill, no blood pressure meds, arthritis pills, etc. AMAZING!


I must admit, I’m not sure I want to live to be 101 years old.

There have been many days when I drop June off from yoga class and drive away with tears streaming down my face, tears because I am feeling that life just isn’t fair.

How come this 100-year-old feels better than me?

You see, for someone a little over half her age, I do have health challenges and don’t feel so great most days despite my efforts to live a healthy lifestyle, I am still faced with the fact that yes, I do have to rely on some medications because my health is not perfect.

This can be a little wearing on the soul.  

I don’t want you to think just because I’m posting about a wonderful 101-year-old, we SHOULD all strive to live this age.

The point I want to make is that we should focus on the quality of our life, not how long we live. Not all of us are meant to live this long or are meant to have great health as June has been blessed with.

(My amazing husband has to keep reminding me of this on those days when I am depressed and overwhelmed with my health challenges).

I am going to share with you some of June’s advice and I think it’s good stuff to know and apply whatever your age or health status.

If you don’t feel good or have perfect health at age 50 or 100, that doesn’t mean you are defective or that something is wrong with you!

Advice from a 101 Year Old


“Early to bed and early to rise makes a man healthy, wealthy and wise” – Ben Franklin

June wakes up at 6:00 a.m. every day. Not saying you have to get up that early every day, but I will admit, when I get up early I do feel much better and my day goes much smoother. Here is a good article that gives 15 benefits of waking up early.


June prepares her meals from whole foods. She very rarely eats out and doesn’t have a lot of snacks and processed foods in her house. She makes a lot of soups and freezes the leftovers for other meals. June makes a green smoothie several times a week and juices celery several times a week. (The juicing and smoothie making is something she has learned about and incorporated just the past 3 years). I love the fact that she is willing to try new things!



June eats her largest meal at lunchtime. She said if she eats a big meal at night, she has acid reflux issues. My grandparents were farmers, and they ate their big meal at lunchtime as well. There are some noted benefits that you can read about HERE.


June does not watch a lot of television. She gets up early to watch her favorite religious program and does watch the news here and there, but that’s about it.


June advises on having children and adults to not spend so much time using cell phones and game devices. We all know this can be problematic, right? BALANCE IS THE KEY.


Spending quality time with friends or loved ones is good for the soul. June gets together with her children and grandchildren for dinner every Sunday and other special events. She advises this for others and finds an important part of healthy living. There are other noted health benefits.



June told me one day, “If you don’t move it, you lose it”. This is so true and it is one thing that inspires me about June.

She still exercises every day! Before she even gets out of bed she does several exercises and stretches right there in her bed. Some of the exercises she does are listed here in this post and video tutorial.

June does 10-15 sit-ups every morning in her bed.

Yep. I think to myself if a 101-year-old can do this, so can I. (Not that I do it every day, I do it more regularly).

She is truly inspiring, right? Now I know some of us young folks can’t even do one sit-up.

The key is to work up to it. Once you can do something, KEEP DOING IT! 

I hope to be doing some of these things as long as I live.

Like doing a cartwheel, I want to be able to do a cartwheel when I’m 90.


Having a good attitude is half the battle. Our thoughts are HUGE. There is a quote that I love and that I have written on my chalkboard in my kitchen.

“There is nothing either good or bad, but thinking makes it so”. Shakespeare

June has a good attitude and complains very little when I am around her.

So there you have it, my friends. Some things for you to ponder and hopefully implement into your daily schedule if you can.

Don’t do these things so you can live to be a 101-Year-Old, but do them to improve the quality of your life starting right now!

Don’t be overwhelmed and think just because a 101-year-old can do all these things that you have to do them too.

We are all different and experience different things.

Listen to your body, and be good to it.

With love,




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.

Read More