You don’t need any weights for this fat-burning HIIT workout, all you need is 6 minutes. It’s so important to take care of yourself physically and mentally.
Even if it’s just a few minutes a day, it’s essential to add in a simple workout that’ll keep your body strong and mind healthy.
A good workout is never about how long you spend time in the gym and how much weight you can bench press.
It’s more about keeping yourself active and constantly challenging your body.
By that token, a quick, simple workout you can do regularly is profitable and beneficial to your overall wellness.
Luckily, I have a full-body workout you can do in 6 minutes with no equipment.
You can literally do this at home or anywhere.
All you need is just yourself with some open space to target your full body and make it stronger.
Here are some of the benefits of the 6-Minute fat burning HIIT Workout:
- Improves your overall fitness
- Engages and targets all major muscles in the body
- Burns more calories
- Gets your heart rate up
- Reduces stress
6-Minute HIIT Workout for Your Full-Body
There are 4 exercises to this workout.
Perform a set of each exercise in the sequence listed. At the end of the set, take a break and start the second set.
1. Wall Sit
The wall sit is an isometric squat exercise that works your hamstrings, quads, glutes, and core. It’s a great lower-body workout that requires no movement.
By simply holding the position for a period of time, this exercise also works the core, ab, and back muscles.
If you are looking to build strength, stability, and balance, do this wall sit. It tests your fitness level and core strength every time you perform it.
How to do a wall sit:
- Stand in front of a flat wall and press your back against it.
- Take a step out and position your feet shoulder-width apart. Get into a squat position with your knees bent at a 90-degree angle. Your knees should not pass your toes.
- Balance your body with your feet and tighten your core to keep your back straight. Hold the static squat position for 40 seconds.
Pushups are a perfect exercise for a quick workout. With simple upper body movements, you activate the muscles in the chest, arms back, core, and even glutes.
It’s a full-body exercise people at all fitness levels can perform.
How to do a proper pushup:
- Get into a tabletop position on all fours. Place your hands shoulder-width apart and tack under your shoulders. Your feet should be extended back and positioned slightly narrower than hip-width apart. Don’t lock your elbows and keep them slightly bent.
- Brace your core and slowly bend your elbows to lower your chest to the ground.
- Contract your chest muscles and press through your hands to come up to the starting position. That’s one rep.
- Perform as many as you can in 40 seconds.
If you are looking to build a stronger core that translates to better movements, stability, mobility, and flexibility, the plank is it.
This core exercise recruits all the muscles in your body to maintain the plank hold position.
It also trains your back muscles that help you support proper posture, reduce back pain, and prevent injury.
If you have a hard time holding the plank position for 30 minutes in good form, perform this plank keeling down.
Here is how to perform a plank:
- Start in the plank position with your forearms and toes on the ground. Position your elbows under your shoulders and toes under heels.
- Relax your head and face down so you form a straight line from your head to your heels.
- Tighten your abs and glutes. Keep your back straight and don’t let your hips drop. Hold this position for 30 seconds.
4. Bicycle Crunch
The bicycle crunch is a floor abs exercise that works more muscles than the classic crunch. In fact, this dynamic variation works your abs harder than many other popular abs exercises.
By adding the rotational movements of your torso, you target the side abs and back in addition to the rectus abdominis.
This is also a vigorous workout. It’ll get your heart rate up, burn calories, and work your muscles hard even after you complete the exercise.
Here is how to perform a bicycle crunch:
- Lie on a yoga mat face up. Bend your knees and keep your feet flat on the mat. Press your lower back onto the mat so it’s not curved.
- Place your hands behind your head but don’t pull your ears. Open up your elbows and bring your knees and lift your shoulders off the mat.
- Hold your legs where your shins are parallel to the floor. Tighten your abs and straighten your right leg out while turning your upper body to the left. Rotate from your core so your right elbow almost touches the left knee.
- Keep your abs engaged and return to the starting position and repeat on the other side. That’s one rep. Continue to alternate for 40 seconds.
After you perform all four exercises for the prescribed length of time, take a one-minute break and start the second set.
This exercise is done in a HIIT format where it’s designed to get your heart rate up and burn calories and fat.
It’s a great way to improve your cardio, strengthen your body, and build lean muscle mass.
Do this HIIT workout a few times a week to stay fit, reduce stress, and keep your mind healthy.