4-Min Workout for a Surge of Nitric Oxide

If you have 4 minutes (and who doesn’t) then today’s workout is for you.

Today’s routine includes two moves that are designed to give you a surge of nitric oxide. Your body creates nitric oxide for the purpose of relaxing the inner muscles of the blood vessels, making them expand and increase circulation.

Your overall health depends on nitric oxide production because it allows oxygen, nutrients and blood to travel to all parts of your body efficiently.

Because this workout is short, make sure to do each move as quickly as you can while maintaining proper form.

After today’s 4-minute routine, your brain and body will thank you for the fresh sure of oxygen!

Here’s how to do it.. perform each move for 30 seconds. Repeat twice.

Move #1… Half Circle Jumps180s

  • Place your weight on your right foot and pivot your body 180 degrees back to the left. Land on the left foot with a wide stance with your body facing left.
  • As your left foot lands, brace your core and squat down for two pulses. Sit back into a squat position, raise your back up just a few inches, quickly squat back down, and return to standing.
  • Keeping your right foot as the anchor, pivot 180 degrees forward, until your body faces right. When you land with a wide stance, do two pulse-squats.
  • Do 16 repetitions on each side.
  • Master move: Turn the pivoting into a propulsion (forward push): Instead of keeping the right foot anchored to the floor, explode up into the air.

Move #2… Spiderman


  • Start with a basic squat: Stand with legs slightly wider than hip-width apart; lower the hips down into squat position.
  • As you’re squatting down, reach the left hand toward the fl oor and the right hand toward the ceiling. Keep your neck and shoulders relaxed.
  • Press yourself back up to standing and then repeat on the other side: right hand now reaching to the fl oor while the left hand reaches toward the ceiling
  • (a) Master move
    Add some propulsion. Instead of returning to standing in between each squat, press up into a small jump. Be sure to land with soft knees after each jump.
    Imagine that the propulsion is being driven not by your feet, legs, or momentum, but by your core. This will help ensure that you maintain safe and proper form while still getting the most out of this—and every—move (b).

TIP Start slowly and gently and keep your core muscles engaged throughout the move. Be sure not to lock the knees, landing softly each time.