Nisha Pandey

Can You Really Lose 5 Kg In A Week With Just 4 Minutes Of Exercise? Japan's Viral Workout Explained

We have always been told that truly sustainable weight loss is a long-term process made up of daily physical activity, healthy eating, and regular sleep. However, a four-minute workout from <span>Japan</span>, which has taken social media by storm, has confidently challenged this idea. 

Making an ambitious promise, the makers of the workout claim that one can lose around 5 kg in just one week with the 4-minute workout. 

The video, which was reshared on social media, has crossed 3 million views on X, with nearly 60,000 likes, has sparked a debate whether the short routine could really replace a longer <a href="https://www.healthandme.com/fitness/not-long-workouts-new-study-says-just-3-minutes-of-vigorous-movement-everyday-may-lower-risk-of-13-cancers-article-155608658" data-type="tilCustomLink">gym session</a>. 

The virality of the video makes sense. Most of us argue with ourselves everyday, trying to talk ourselves out of going to the gym and spending hours toiling away. But do we realistically need just a few minutes to get in shape? 

You don't need dumbbells, gym membership, or any special equipment to do this workout routine. You can apparently do it almost anywhere.

<h2>Can You Actually Lose 5 Kg In 7 Days? </h2>

Also read: <a href="https://www.healthandme.com/fitness/novak-djokovics-health-struggles-at-us-open-are-the-demands-of-elite-tennis-becoming-too-much-article-156018622" data-type="tilCustomLink">Novak Djokovic’s Health Struggles At US Open: Are The Demands Of Elite Tennis Becoming Too Much?</a>

There is no evidence that four minutes of <a href="https://www.healthandme.com/fitness/yoga-or-strength-training-what-can-help-manage-hot-flashes-during-perimenopause-article-156003835" data-type="tilCustomLink">exercise</a> a day can make someone lose 5 kg of body weight in seven days. The viral claim comes from the makers of the video, rather than a clinical study showing that people following the routine lost 5 kg in a week. 

Experts also say that such a drastic amount of weight loss in seven days is not realistically achievable for most people. 

Additionally, what appears on the weighing scale can also move up or down because of water retention, food in the digestive system, and other short-term changes. A sudden drop in weight therefore does not necessarily mean that 5 kg of body fat has disappeared. 

Losing considerable body fat needs more than just a 'very short workout'. Along with at least 30 minutes of <a href="https://www.healthandme.com/fitness/is-the-gym-building-your-brain-more-than-your-body-article-155075013" data-type="tilCustomLink">physical activity</a>, one needs a sustained calorie deficit. 

<h2>The Four Minutes Of Exercise Is Not Completely Useless </h2>

Also read: <a href="https://www.healthandme.com/fitness/what-is-zone-2-cardio-the-workout-everyone-is-talking-about-article-155628147" data-type="tilCustomLink">What Is Zone 2 Cardio? The Workout Everyone Is Talking About</a>

Now as the facts are clear, we would be remiss to not appreciate the routine's biggest potential, which is getting inactive people to move, not <a href="https://www.healthandme.com/fitness/your-joints-are-working-overtime-are-you-helping-them-or-hurting-them-article-154975429" data-type="tilCustomLink">weight loss</a>. 

Four minutes of activity is certainly better than spending those four minutes sitting still. If a short routine like this <span>Japanese workout</span> feels manageable enough to turn it into a daily habit, it can give you a starting point for physical activity, which you can gradually increase. 

But one needs to be careful. A short workout routine usually makes your heart work harder. If you experience pain, dizziness, chest discomfort, or an irregular heartbeat, you must stop immediately. 

People who are new to exercise or have existing health concerns should speak with a doctor before starting a new routine.

Can Eating Too Much Protein Raise Blood Sugar? New Study Reveals the Truth

<a href="https://www.healthandme.com/fitness/beyond-weight-loss-scientists-discover-how-exercise-can-help-reverse-muscle-aging-article-154959368" data-type="tilCustomLink">Weight management</a> is usually a result of several factors like diet, physical activity, sleep, stress, genetics, existing health conditions, hormonal balance and the initial weight. 

Rather than trying to take a shortcut and achieve a drastic weight loss in less days, opt for a more sustainable approach is to gradually increase daily movement and combine it with a balanced diet.

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We have always been told that truly sustainable weight loss is a long-term process made up of daily physical activity, healthy eating, and regular sleep. However, a four-minute workout from Japan, which has taken social media by storm, has confidently challenged this idea. Making an ambitious promise, the makers of the workout claim that one can lose around 5 kg in just one week with the 4-minute workout. The video, which was reshared on social media, has crossed 3 million views on X, with nearly 60,000 likes, has sparked a debate whether the short routine could really replace a longer gym session. The virality of the video makes sense. Most of us argue with ourselves everyday, trying to talk ourselves out of going to the gym and spending hours toiling away. But do we realistically need just a few minutes to get in shape? You don't need dumbbells, gym membership, or any special equipment to do this workout routine. You can apparently do it almost anywhere.            영상은 길이는 고작 4분.일주일동안 매일 루틴으로 하면 -5kg이 빠진다는 일본 다이어트 영상.지금 일본에서 엄청난 유행임.마운자로 집어 던지고 이거하자.부작용 따위 없다. pic.twitter.com/J5ewOHbnui&mdash; rrace🇰🇷 (@junssi1982) August 31, 2026 ]]> Can You Actually Lose 5 Kg In 7 Days? Also read: Novak Djokovic’s Health Struggles At US Open: Are The Demands Of Elite Tennis Becoming Too Much?There is no evidence that four minutes of exercise a day can make someone lose 5 kg of body weight in seven days. The viral claim comes from the makers of the video, rather than a clinical study showing that people following the routine lost 5 kg in a week. Experts also say that such a drastic amount of weight loss in seven days is not realistically achievable for most people. Additionally, what appears on the weighing scale can also move up or down because of water retention, food in the digestive system, and other short-term changes. A sudden drop in weight therefore does not necessarily mean that 5 kg of body fat has disappeared. Losing considerable body fat needs more than just a 'very short workout'. Along with at least 30 minutes of physical activity, one needs a sustained calorie deficit. The Four Minutes Of Exercise Is Not Completely Useless Also read: What Is Zone 2 Cardio? The Workout Everyone Is Talking AboutNow as the facts are clear, we would be remiss to not appreciate the routine's biggest potential, which is getting inactive people to move, not weight loss. Four minutes of activity is certainly better than spending those four minutes sitting still. If a short routine like this Japanese workout feels manageable enough to turn it into a daily habit, it can give you a starting point for physical activity, which you can gradually increase. But one needs to be careful. A short workout routine usually makes your heart work harder. If you experience pain, dizziness, chest discomfort, or an irregular heartbeat, you must stop immediately. People who are new to exercise or have existing health concerns should speak with a doctor before starting a new routine.             How To Lose Weight Safely? Weight management is usually a result of several factors like diet, physical activity, sleep, stress, genetics, existing health conditions, hormonal balance and the initial weight. Rather than trying to take a shortcut and achieve a drastic weight loss in less days, opt for a more sustainable approach is to gradually increase daily movement and combine it with a balanced diet.

can you really lose 5 kg in a week with just 4 minutes of exercise? japan's viral workout explained

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Can You Really Lose 5 Kg In A Week With Just 4 Minutes Of Exercise? Japan's Viral Workout Explained

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Nearly 8 In 10 US Young Adults Show Signs Of Heart, Kidney Risk: Why Early Checks Matter

Can You Really Lose 5 Kg In A Week With Just 4 Minutes Of Exercise? Japan's Viral Workout Explained

New AI Toothbrush Films Inside Your Mouth, Spots Missed Areas & Targets Them: How Could It Improve Oral Health?