Pick 4 Workout: Sample Circuits, Exercise Ideas, and Training Tips

What is Pick 4 Workout?

Pick 4 workout is a type of high-intensity interval training (HIIT) that involves doing 4 exercises back-to-back in a circuit, with little rest between sets. The idea behind a pick 4 workout is to maximize calorie burn and boost metabolism in a short period of time by mixing cardio and resistance training.

Benefits of Pick 4 Workout

Here are some of the main benefits of including pick 4 workouts into your exercise routine:

• Builds muscle and burns fat - By incorporating resistance moves along with cardio exercises, pick 4 workouts help build lean muscle mass while burning calories and body fat.
• Saves time - With just 4 exercises per circuit, you can get in an effective workout in as little as 20-30 minutes.
• Boosts metabolism - The intense intervals spike your metabolism both during and after your workout, leading to more calories burned.
• Increases endurance - Over time, rotating between cardio and strength training improves cardiovascular endurance.
• Easy to program - You can mix and match endless combinations of cardio and resistance moves to create unique pick 4 workouts whenever you want.

How to Structure a Pick 4 Workout

When putting together your own pick 4 workout, follow these guidelines:

• Choose 1-2 cardio/plyometric moves such as burpees, jumping jacks, or high knees
• Choose 1-2 strength moves that target different muscle groups such as push-ups, squats, or lunges
• Perform each exercise for 30-60 seconds, cycling through the 4 moves with little rest
• Complete 2-5 rounds total

Sample Pick 4 Workout

Here is an example pick 4 HIIT workout you can try at home or the gym:

1. Jumping jacks - 60 seconds
2. Push-ups - 40 seconds
3. Burpees - 50 seconds
4. Bodyweight squats - 45 seconds

Repeat for 2-5 rounds with 30-60 seconds rest between rounds.

Pick 4 Workout Exercises

The key to an effective pick 4 workout is choosing compatible exercises that challenge multiple muscle groups and fitness capacities. Here are some top exercises to include in your custom pick 4 workout routine:

Cardio Exercises

• Jumping jacks
• Jump rope
• High knees
• Butt kickers
• Burpees
• Mountain climbers

Lower Body Exercises

• Squats
• Lunges
• Step-ups
• Sumo squats
• Wall sits

Upper Body Exercises

• Push-ups
• Triceps dips
• Planks
• Shoulder taps

Core Exercises

• Crunches
• Russian twists
• Leg raises
• Bicycle crunches
• Flutter kicks

Mix up exercises from 2 or more categories to target multiple muscle groups and get your heart rate up.

How to Boost Your Pick 4 Workout Performance

Looking to really maximize the benefits of your pick 4 workouts? Here are some tips:

Increase Intensity Strategically

Try reducing rest times, increasing resistance (add weights or go slower), or doing advanced exercise variations to keep challenging yourself.

Engage Your Core

Actively contracting your core during every exercise, even cardio moves, improves stability, engagement, and calorie burn.

Use Full Range of Motion

Perform exercises through the complete range of motion to work your muscles efficiently.

Try Agonist/Antagonist Pairing

Pair exercises that work opposing muscle groups, like push-ups and rows, to maximize rest periods.

Level Up Gradually

Build volume, intensity, and complexity over time - resisting the urge to overdo it early on.

Listen to your body, focus on form, and push yourself just beyond your comfort zone for the most sustainable progress!

Sample Intermediate Pick 4 Workouts

Once you have gotten comfortable with basic pick 4 workouts, try advancing to these more challenging sample routines:

Lower Body Burner

1. Burpees - 50 seconds
2. Goblet squats - 40 seconds
3. Lateral lunges - 30 seconds each side
4. Calf raises - 35 seconds

Core Crusher

1. High knee toe taps - 45 seconds
2. Elbow plank with shoulder tap - 40 seconds each side
3. Jump squats - 35 seconds
4. Reverse crunches - 30 seconds

Take your pick 4 workout to the next level by manipulating variables like intensity techniques, duration, reduced rest periods, exercise selection, and more!

Pick 4 Workout Mistakes to Avoid

While pick 4 workouts are simple in concept, improper form and programming can undermine results and increase injury risk. Here are some common mistakes to avoid:

Poor Exercise Form

Always prioritize proper technique - cheating reps increases injury risk and reduces effectiveness.

Not Enough Intensity

The interval aspect is key - go hard during work periods then recover fully after.

Too Much Cardio

Overdoing cardio limits strength adaptations - aim for balance.

Ignoring Imbalances

Vary unilateral/opposing exercises regularly to prevent muscle imbalances.

No Progression Plan

Increase volume, intensity, density, or complexity over time to continually challenge yourself.

While experimenting is encouraged, also listen to your body - safety first!

Alternative Approaches

While traditional pick 4 circuits are effective, don't limit yourself. Get creative with hybrid approaches like:

AMRAP Pick 4

Do "As Many Rounds As Possible" in a given time domain for added intensity.

EMOM Pick 4

Do each move "Every Minute On the Minute" for density-focused training.

Descending Ladders

Start with higher rep counts then descend down to 1 rep with increasing load.

Mini-Circuits

Break into smaller circuits with very short rest periods to spike conditioning.

Track, tweak and tailor variables to match your individual recovery capacity and goals!

Additional Tips

Warm Up Appropriately

Gradually elevate your heart rate and prep muscles for work beforehand.

Cool Down and Stretch

Flush waste products and enhance flexibility by cooling down adequately.

Prioritize Recovery

Fuel appropriately around workouts and adjust volume/intensity to allow for enough rest days.

Use a Training Journal

Log workouts and progress to track trends then alter variables accordingly.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.