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Full Body Workouts, Home Workouts

Brutal 9-Minute HIIT and Strength Workout (No Gym No Weights)

If you thought you’ve done all the unique bodyweight exercises, wait until you do this workout. It has never-seen-before exercises that marvelously boost your strength and enhance fat loss.

Some of the exercises may even improve your flexibility. For instance, the crab marcher stretches your chest, biceps, and shoulder muscles.

Don’t let the word “brutal” discourage you from doing this workout. It’s totally doable even for beginners. You just need to push yourself a little bit more.

Remember that doing easy workouts is not going to boost your strength gains fast. Therefore, keep your workouts challenging.

Since you may not be familiar with some of the exercises, watch the demonstrations before doing the workout.

9-Minute HIIT and Strength Workout

If you want to look good naked without going to the gym or lifting weights, do this brutal HIIT and strength workout in your bedroom #HIIT #workout #strength #focusfitness

The Breakdancer – 30 Seconds

Bear Squats – 30 Seconds

Crab Marcher – 30 Seconds

Rest 30 Seconds

Slinky Dinky Push-Ups – 30 Seconds

Plank Jacks – 30 Seconds

Rest 30 Seconds

Plank Toe Touch – 30 Seconds

Plank Knee Drives – 30 Seconds

Rest 30 Seconds

Quick Feet – 30 Seconds

Side-to-Side Sumo Lunges – 30 Seconds

Rest 30 Seconds

Power Knees – 30 Seconds (Each Side)

Rest 30 Seconds

Narrow Squats – 30 Seconds

Front and Back Jump Squats – 30 Seconds

The Breakdancer

You won’t even feel like you’re exercising when doing the breakdancer. This fun exercise targets your arms, shoulders, abs, and legs.

Perform the exercise fast and keep your hips stable – don’t move them from side to side.

How to do The Breakdancer

 

Bear Squats

This excellent exercise mainly targets your leg and core muscles. Keep your back straight and abs tight while doing it.

It’s also important to control your motion while bending your knees to avoid hitting the floor.

How to do Bear Squats

Crab Marchers

As I mentioned, the crab marcher stretches your chest, biceps, and shoulder muscles. You have to keep your hips as high as possible to get the most out of this exercise.

Also, raise your knee until your thigh is perpendicular to the floor before lowering it.

How to do Crab Marcher

Slinky Dinky Push-Ups

Even though I didn’t include slinky dinky push-ups in the list of push-up variations, they’re one of the best push-ups you’ll ever do. They even activate your leg muscles.

You’ll never get bored while doing this phenomenal exercise because it has various movements.

How to do Slinky Dinky Push-Ups

Plank Jacks

Chances are this exercise is not new to you if you’ve been doing my workouts. It’s one of the few plank variations that can improve your cardiovascular endurance.

Plank jacks mainly target your arms, abs, and shoulder muscles. Tighten your abs and butt muscles to prevent your hips from sinking as you do the jacks.

How to do Full Plank Jacks

Plank Toe Touch

Plank toe touches strengthen your arms and core. Also, getting in the pike position in order to touch your toes helps loosen your hamstrings – as long as you don’t bend your knees.

How to do Plank Toe Touch

Plank Knee Drives

This exercise may seem easy but it won’t be if you perform it properly. The most important thing is to squeeze your abdominal muscles every time you tuck your knee.

You should also keep your body aligned in a straight line.

How to do Plank Knee Drives

Quick Feet

Quick feet challenge your cardiovascular endurance. You may even be surprised how challenging it is to do this unique exercise for just 30 seconds.

Bend your torso forward, then keep your back straight, and then tap your feet on the floor as fast as possible.

How to do Quick Feet

Side-to-Side Sumo Lunges

This spectacular exercise will strengthen your lower body and loosen your inner thighs.

Keep your feet wider than shoulder width and then bend one knee sideways as much as flexibility allows. Remember to keep your torso upright.

How to do Side-to-Side Sumo Lunges

Power Knees

I love this exercise because it boosts strength, endurance, and balance. Raise your knee as high as possible in each rep and perform the exercise fast.

How to do Power Knees

Narrow Squats

The first time I attempted this unpopular squat variation I noticed it was more challenging than regular squats. You may feel the same way because a narrow stance requires more balance than a wider one.

Remember to look forward and keep your back straight. Also, lower your butt as if you’re going to sit on a chair instead of bending your knees forward.

How to do Narrow Squats

Front and Back Jump Squats

This amazing exercise builds strength and flexibility. Make sure you land on the balls of your feet especially when jumping back to reduce chances of falling.

How to do Front and Back Jump Squats

Clearly, this is one of the most effective and dynamic workouts you’ll ever do. If you’d like to add more variety to your workouts, you should follow this sequence.

Not only does it have unique exercises, but it’s also progressive, which means it’ll tone up your body in just a few weeks.

Learn more about the unique fat-blasting sequence.

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