We’ve got a great total body-sculpting workout which will help you burn fat and sculpt some sexy curves in just 4 minutes! How is that possible, you ask? By using the power of high-intensity interval training (specifically, the Tabata protocol). We’ve already talked about how high-intensity interval training helps you to get results faster and now you have the chance to get your sweat on and put that science to work!

4 Minute Body-Sculpting HIIT Workout

Type: HIIT / Tabata

Targets: Total body

Equipment: None

Level: All

Time: 4 Minutes

This workout will tone your entire body from head to toe, in just 4 high-intensity minutes! Follow along with these body-toning moves, working as fast as is safely possible for your fitness level. While 10 second rest periods are recommended, listen to your body and take more time if needed. Let’s get moving!

Warm-up

Your usual warm-up for 3 - 5 minutes, e.g. high-knees and jumping jacks.

Workout

Move through each exercise as a circuit, one after the other. Perform each exercise for 20 seconds with a 10 second rest between exercises. Repeat the entire circuit 4 times as fast as safely possible.

Jump Squat - Sets: 1   Reps: 20 seconds

Mountain Climber - Sets: 1   Reps: 20 seconds

Double Crunch - Sets: 1   Reps: 20 seconds

Push-Up - Sets: 1   Reps: 20 seconds

Workout Videos

Jump Squat

Jump Squat

Sets: 1

Reps: 20 seconds

Notes: Sit down into a squat position, then jump up in the air as high as you can. Repeat for 20 seconds, landing with bent knees each time.

Mountain Climber

Mountain Climber

Sets: 1

Reps: 20 seconds

Notes: Mountain climbers are a great cardio move that also tone your abs and arms. From a plank position, pull one knee in towards your chest at a time, alternating sides.

Double Crunch

Double Crunch

Sets: 1

Reps: 20 seconds

Notes: Work your entire core with this move! Exhale as you lift your shoulder blades and hips from the ground to tone your abs.

Push-Up

Push-Up

Sets: 1

Reps: 20 seconds

Notes: Push-ups tone your arms, abs, chest, and back. You can lower your knees for less of a challenge, too!

Cool-down

Your usual cool-down and stretching routine, e.g. our easy post-workout stretching routine.

Notes

Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

http://www.fitbodyhq.com/workouts/4-minute-body-sculpting-hiit-workout/

FitBodyHQ.com

Manon McGovern

Manon McGovern, creator of The Traveling Trainer, is a fitness and weight management specialist who loves sharing her passion for a healthy lifestyle. She studied Exercise Science at The Ohio State University and started personal training and teaching group exercise classes to introduce herself into the fitness world. She enjoys personal training and teaching Yoga, Spinning, KickBoxing, and strength classes. Now working... Read More

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