Welcome to the Ultimate Bodyweight HIIT Push-Up Workout! This high-intensity interval training (HIIT) session is designed to challenge your upper body strength and endurance with six dynamic push-up variations. With a total workout duration of just 4 minutes, you'll maximize calorie burn and build muscle in record time.

The workout consists of six push-up variations done in a sequence with short recovery intervals. Each exercise is performed for 20 seconds with a 10-second preparation time and a 20-second rest between them, allowing you to push your limits while maintaining good form.

The first exercise is the "Push-up." This classic movement targets your chest, shoulders, and triceps, providing a solid foundation of upper body strength. Keep your body in a straight line from head to heels and engage your core throughout the exercise.

Next, we move on to the "Diamond Push-up." This variation emphasizes the triceps by positioning your hands underneath your chest in a diamond shape. It’s essential to keep your elbows tucked to your sides as you lower your body for maximum effect.

The third exercise is the "Pike Push-up." In this variation, your hips are raised, and your body forms an upside-down V shape. This shift in posture focuses on your shoulders more intensely, making it a great addition to your upper body workout.

Following this is the "Archer Push-up." This advanced variation requires you to shift your weight from side to side, effectively working the chest and shoulders unilaterally. It enhances stability and strength in each side of your upper body.

Next, we have the "Push-up on Forearm." Transitioning to this variation emphasizes core stability and shoulder control, as you’ll be engaging different muscle groups compared to the standard push-up.

Lastly, we finish off with the "Lay Down Push-up." This unique exercise involves lowering your body to the ground, pausing, and pushing back up, which adds an extra challenge to your upper body muscles and builds resilience.

In conclusion, this HIIT push-up workout is perfect for those looking to increase strength and muscle definition in their upper body while being mindful of time. Challenge yourself with these variations and enjoy the benefits of a powerful upper body workout in just 4 minutes!