How do I choose the right personal trainer?

Look for certifications, experience, proven client results, and a plan tailored to your goals and lifestyle. Schedule a consultation with Kaushik to assess fit and training style.

Do you offer online personal training?

Yes. We provide online coaching with personalized workouts, video demonstrations, nutrition guidance, and weekly check-ins via WhatsApp/Zoom.

Can yoga be combined with strength training?

Absolutely. We integrate yoga for mobility, breathwork, and recovery to enhance strength, posture, and flexibility while reducing injury risk.

How soon will I see results?

Most clients notice better energy and mobility within 2–3 weeks and measurable strength and body composition changes within 6–8 weeks with consistent adherence.

People Are Running and Jumping on All Fours: The Quadrobics Fitness Trend

kaushikbose9999
Sep 1
4 min read

In 2025, fitness trends have taken an exciting and unconventional turn. One of the most viral movements right now is quadrobics—running, crawling, and jumping on all fours like animals. At first glance, it may look playful or even strange, but this trend is quickly gaining recognition for its benefits in core strength, agility, mobility, and functional fitness. At Kaushik Bose Fitness, we’re always exploring effective, engaging, and innovative methods to help people stay healthy. Quadrobics has caught attention worldwide, and in this article, we’ll dive deep into what it is, why it works, and how you can integrate it into your training routine.

What Is Quadrobics?

Quadrobics is a form of movement where you use all four limbs—hands and feet—to walk, run, crawl, or even leap. Inspired by the natural movement patterns of animals like cats, dogs, and primates, quadrobics challenges your body in ways that traditional workouts often don’t.

Unlike gym-based exercises where machines isolate muscles, quadrobics demands full-body engagement. The constant coordination between your upper and lower body builds functional strength, mobility, and cardiovascular endurance.

Examples of Quadrobic Movements:

Bear Crawl – Crawling forward and backward with hips low.
Panther Walk – Low, smooth forward crawl with core engagement.
Crab Walk – Moving on hands and feet with the torso facing upward.
Monkey Jumps – Leaping side to side while landing on all fours.
Gallops and Bounds – Fast-paced, animal-like running patterns.

The Science Behind Quadrobics

Studies on functional movement and bodyweight training emphasize the importance of multi-limb coordination and weight-bearing activity for improving strength, flexibility, and joint health. According to research published in PubMed and Harvard Health, exercises that mimic primal movements can:

Improve neuromuscular coordination.
Increase core activation and spine stability.
Enhance joint range of motion and flexibility.
Boost cardiovascular fitness when performed at high intensity.
Support longevity by promoting natural movement patterns.

Benefits of Running and Jumping on All Fours

1. Full-Body Strength

Quadrobics requires simultaneous use of arms, shoulders, chest, core, glutes, and legs. Unlike isolated weight training, it builds integrated strength across muscle groups.

2. Core and Spine Health

Every crawl or leap forces your abdominals, obliques, and lower back to stabilize your body. Over time, this helps prevent injuries and improves posture.

3. Mobility and Flexibility

Animal movements promote hip, shoulder, and spine mobility, which are often restricted in people who sit long hours.

4. Cardiovascular Conditioning

Performing quadrobics continuously is like HIIT training—raising your heart rate and improving stamina.

5. Mental Engagement and Fun

Many people struggle to stay consistent with boring routines. Quadrobics adds a playful, primal element to workouts that makes exercise feel like a game.

Kaushik Bose’s Insights: Real Training Experience

As a personal trainer, yoga instructor, and Mr. India bronze medalist, I’ve experimented with integrating quadrobics into my client programs. The results have been impressive:

Client Example 1 – Busy Professional (Age 35): Integrated bear crawls and panther walks as part of functional warm-ups. This improved his shoulder strength, core stability, and endurance within 6 weeks.
Client Example 2 – Weight Loss Journey (Age 28): Adding crab walks and animal leaps to HIIT circuits accelerated calorie burn, helping her lose 4 kg in 2 months.
Client Example 3 – Senior Client (Age 55): Modified low-intensity quadrupedal movements to enhance mobility and reduce stiffness.

Quadrobics, when combined with yoga, weight training, and cardio, creates a holistic fitness program that is both engaging and sustainable.

How to Get Started With Quadrobics

Step 1: Warm-Up

Start with dynamic stretches like cat-cow poses, shoulder rolls, and hip openers.

Step 2: Beginner-Friendly Moves

Bear crawl (3 sets of 20 seconds)
Crab walk (3 sets of 10 steps)
Panther walk (2 sets of 10 meters)

Step 3: Progression

Once comfortable, add explosive moves:

Monkey jumps
Frog hops
Bounding runs

Step 4: Integrate Into Circuits

Combine quadrobics with push-ups, squats, and planks for 30-minute full-body sessions.

Safety Tips

Train on soft flooring (yoga mat, grass, turf).
Keep wrists, shoulders, and knees aligned to avoid strain.
Start slow and gradually build intensity.
Consult a certified trainer if you have pre-existing injuries.

Who Should Try Quadrobics?

Fitness beginners looking for fun and bodyweight workouts.
Athletes wanting to improve agility and coordination.
Yoga practitioners exploring primal flow movements.
Busy professionals needing space-efficient, equipment-free exercise.
Weight loss seekers aiming for calorie-intensive routines.

FAQs About Quadrobics

Q1: Is running on all fours safe for beginners?Yes, but start with low-intensity movements like bear crawls before progressing to explosive jumps.

Q2: Can quadrobics replace gym workouts?Not entirely—it’s best combined with strength training, yoga, and cardio for balanced results.

Q3: How many times a week should I practice quadrobics?2–3 sessions per week, 15–30 minutes, is ideal.

Q4: Will quadrobics help with fat loss?Yes. High-intensity quadrupedal exercises burn calories effectively while building lean muscle.

Q5: Do I need special equipment?No. All you need is floor space and motivation.

Conclusion

Quadrobics—running, crawling, and jumping on all fours—may seem unusual, but it’s one of the most effective ways to combine strength, mobility, cardio, and fun in a single workout. At Kaushik Bose Fitness, I’ve seen firsthand how integrating primal movements boosts energy, improves performance, and keeps clients motivated. Whether you’re looking to lose weight, enhance core strength, or break free from boring routines, quadrobics could be your next fitness breakthrough.

About the Author

Kaushik Bose is the founder of Bose Fitness, a certified personal trainer, yoga instructor, and Mr. India bronze medalist with over 9 years of experience. He provides home personal training, yoga sessions (home/online), gym training, and online fitness coaching worldwide.

📍 Location: Ballygunge Place, Kolkata, India🌐 Website: www.bosefitness.com📞 Contact: +91 9875507908📲 Socials: Instagram, X, LinkedIn, Facebook, YouTube