Full Body 4-Minute HIIT Workout: No Equipment Needed

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This full-body HIIT workout is designed to maximize efficiency with just 4 minutes of intense exercise. Ideal for those short on time but looking for a comprehensive workout, this routine requires no equipment and uses body weight for resistance. The format follows 10 seconds of preparation, 20 seconds of high-intensity work, and 10 seconds of rest for each exercise. Let's break down the exercises involved in this rapid yet effective session.

The Push-up kicks off this circuit, targeting your chest, triceps, and shoulders. Ensure your body remains in a straight line from head to heels, and focus on a controlled descent and ascent.

Next, the Pike Push-up adds a shoulder-intensive variation. By elevating your hips and driving your head towards the floor, this exercise emphasizes the anterior deltoids.

Move to the Lying Double Legs Biceps Curl with Towel. Utilize a towel for resistance as you engage your biceps by curling your legs towards your body while lying down.

Fourth, the Squat activates the lower body muscles, particularly the quadriceps, hamstrings, and glutes. Maintain a straight back and push through your heels.

The Standing Calf Raise follows, working the calf muscles. Rise onto your toes and hold briefly at the top before lowering down.

Transition into Floor Crunches for core activation. Focus on utilizing your abdominal muscles to lift your upper body while keeping your lower back on the floor.

Next, Alternate Oblique Crunches provide a dynamic twist to work the obliques. Alternate sides as you bring your elbow towards the opposite knee, emphasizing the side abs.

Finally, the Elbow Up and Down Dynamic Plank brings an element of core stability and arm strength. Move between straight-arm and forearm plank positions while maintaining a strong core.

No equipment is necessary, making this high-intensity interval training workout perfect for wherever you are. Push yourself during the 20-second work intervals, and use the 10-second rests to prepare for the next exercise. This efficient routine is perfect for creating a quick yet comprehensive workout.

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Fitwill: App Screenshot
  • #Exercise / Sets
    1Push-up1 set • :20.
    2Pike Push-up1 set • :20.
    Pike Push-up
    3Lying Double Legs Biceps Curl with Towel1 set • :20.
    Lying Double Legs Biceps Curl with Towel
    4Squat1 set • :20.
    5Standing Calf Raise1 set • :20.
    Standing Calf Raise
    6Floor Crunches1 set • :20.
    Floor Crunches
    7Alternate Oblique Crunches1 set • :20.
    Alternate Oblique Crunches
    8Elbow Up and Down Dynamic Plank1 set • :20.
    Elbow Up and Down Dynamic Plank
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