Printable Workout: The 4×4 Workout for Cardio, Strength and Abs

21 Feb


Some say the best things comes in threes…well in today’s printable workout I say the best things come in fours! This workout is broken into four simple sections with four exercise in each section so naturally, I’m calling it the 4×4 workout. You only need a pair of dumbbells making this a great at home workout and (bonus) it can be done in under 20 minutes. You’ll work cardio, then strength,  another cardio section and finally abs for a total body, heartpounding, muscle toning workout. In less time than it takes you to watch an episode of Modern Family, you’ll do something great for you, your mind and your body:)

Happy Workout!

You can print the workout with descriptions plus beginner and advanced modifications here 4×4 workout.


  • Beginner: 30 seconds per move, go through once, take as many breaks as you need
  • Intermediate: 45 seconds per move, go through 2x, take shorter breaks between exercises and longer breaks between sections
  • Advanced: 60 seconds per move, go through 3x, take breaks only b/w the sections
  • Crazy Animal Exerciser:) : 60 seconds per move, go through 4x, take breaks only b/w the sections
  • Drink lots of water and have fun!

19 Responses to “Printable Workout: The 4×4 Workout for Cardio, Strength and Abs”

  1. jkenjin February 21, 2012 at 1:29 am #

    Thank you for your post! Keep up the good job and have a great aloha week!! ^_^

    • Caitlin February 21, 2012 at 8:10 am #

      Thanks! Have a great week too!

  2. wintersundays February 21, 2012 at 6:03 am #

    Thanks for posting! One note: I think the last two sections may be mislabeled? The plank, bicycle crunches, v-sit holds, and reverse crunches should be labeled as Abs as opposed to Cardio and visa versa.

    • Caitlin February 21, 2012 at 8:08 am #

      Oh my goodness, yes! Thank you so much for catching that I’ll change it right away:)

      • wintersundays February 21, 2012 at 8:33 am #

        You’re very welcome! Pinning it on Pinterest! 🙂

      • Caitlin February 21, 2012 at 10:22 am #

        Thanks so much ! That’s great:)

  3. Lynn February 21, 2012 at 4:30 pm #

    what is a flying lune? love your site, btw!

    • Caitlin February 21, 2012 at 4:46 pm #

      Oops…that’s supposed to say flying lunge! Thanks for finding that I’ll change it tonight.

      To do a flying lunge start in a regular lunge position and jump up to switch your legs into a lunge position on the opposite leg. It’s a plyometric move. Let me know if that helps!

  4. Lara February 22, 2012 at 2:05 am #

    Love this! I just found your site and I really like all your workouts! Just pinned most of them on pinterest :O)

    • Caitlin February 22, 2012 at 9:16 am #

      Thanks so much! 🙂

    • Caitlin March 20, 2012 at 12:18 am #

      Oh wow!!! Thank you SOOOO much! Isn’t Pinterest the best? 😉

  5. Kevin Lin February 29, 2012 at 2:53 pm #

    what if I can’t find a jumprope?

    • Caitlin February 29, 2012 at 3:25 pm #

      Thanks for the question! Try running in place or doing the jumprope motion while imagining you have a jumprope. You can sometimes get an even better working this way since you don’t have to worry about tripping over the rope;)

  6. sweetopiagirl March 11, 2012 at 1:22 pm #

    Reblogged this on Inspiredweightloss.

  7. March 12, 2012 at 5:48 am #

    Can you do this everyday or should you do this every other day?

    • Caitlin March 12, 2012 at 10:06 am #

      Every other day is best. If you want to add more workouts to your week do some easy cardio like jogging, swimming, biking or the elliptical between the 4×4 workout. Thanks for the question!

  8. Noa April 1, 2012 at 8:48 pm #

    Great workout Caitlin. I did a version of this with my bootcamp group using medicine balls and hill sprints and it was an awesome Killer!!!

  9. Ashlee April 7, 2012 at 1:41 am #

    Hi Caitlin! I just found your blog (thanks to Pintrest) and I just completed this 4×4 workout (loooved it)! It’s great because I can do most of this inside my apt and still feel like I really worked out! Looking forward to following your blog 🙂


  1. Feeling Strong and Proud workout | Nourished by Noa - April 1, 2012

    […] workout which we did as a group on Saturday was a really tough one. It was a riff on this workout from The combination of hill sprints, 60 second long efforts and little to no […]

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: