{"id":8817,"date":"2021-07-13T15:42:44","date_gmt":"2021-07-13T20:42:44","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=8817"},"modified":"2021-07-13T15:43:26","modified_gmt":"2021-07-13T20:43:26","slug":"4-minute-no-equipment-hiit-workout","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/4-minute-no-equipment-hiit-workout\/","title":{"rendered":"4-Minute No Equipment HIIT Workout"},"content":{"rendered":"<p><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-8822\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/07\/4min-hiit-yt.jpg?resize=1170%2C658&#038;ssl=1\" alt=\"\" width=\"1170\" height=\"658\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/07\/4min-hiit-yt.jpg?w=1280&amp;ssl=1 1280w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/07\/4min-hiit-yt.jpg?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/07\/4min-hiit-yt.jpg?resize=1024%2C576&amp;ssl=1 1024w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/07\/4min-hiit-yt.jpg?resize=768%2C432&amp;ssl=1 768w\" sizes=\"(max-width: 1170px) 100vw, 1170px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">We have a killer 4 exercise &#8211; 4 minute &#8211; no equipment HIIT workout for you to bookmark!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><\/span><span style=\"font-weight: 400;\">Yes, this workout is less than 5-minutes! That\u2019s not a typo!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But before we give you this quick and simple (but certainly not easy) workout, we want to make sure you know that<\/span><b><i> this IS NOT a workout most people should do as their primary form of exercise!!<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to getting in a workout, of course, something is better than nothing. But it doesn\u2019t matter if your goal is to lose fat, gain muscle, or increase endurance &#8212; <\/span><b><i>4-minute workouts will never be enough to reach those goals!\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">We like to call this one an <\/span><b><i>\u201cIn Case Of Emergency\u201d<\/i><\/b><span style=\"font-weight: 400;\"> workout.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oversleep?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get off work late?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kids forget to tell you about their art project due in the morning?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stuck in a hotel with no equipment and very little time?\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Just not feeling like going in for your typical hour at the gym?<\/span><\/li>\n<\/ul>\n<p><b><i>We all have days when a workout seems impossible\u2026<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">This <\/span><b><i>4-MINUTE HIIT WORKOUT <\/i><\/b><span style=\"font-weight: 400;\">is perfect to have on standby for times when life throws hurdles your way, and<\/span><b><i> a \u201creal\u201d workout just isn\u2019t gonna work out.\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">It wastes NO time, and while it may not be ideal for daily exercise, we promise if you give every second 110% all-out effort &#8212; <\/span><b><i>you will break a sweat, feel the burn, and blast a lot of calories!!<\/i><\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">If you need to do this workout, chances are you don&#8217;t have gym access. So we also made sure <\/span><b><i>you can do it ANYWHERE!<br \/>\n<\/i><\/b><span style=\"font-size: 1rem;\"><\/span><\/li>\n<li><span style=\"font-size: 1rem;\">It doesn\u2019t require any equipment, only a small space!<\/span><\/li>\n<li><span style=\"font-weight: 400;\">If you oversleep &#8211; do while your shower heats up!<\/span><\/li>\n<li><span style=\"font-weight: 400;\">If you\u2019ve gotta work late &#8211;\u00a0 do it in your office between meetings!<\/span><\/li>\n<li><span style=\"font-weight: 400;\">If you\u2019re waiting on your kids &#8211; do it in the parking lot!\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Do it while dinner is in the oven or while your morning coffee is brewing!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You get the idea!! Even on your busiest day, we know you can find (less than) 5-minutes!\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Instead of making TIME an excuse<br \/>\n<\/b><b>and canceling your workout altogether &#8230;<br \/>\n<\/b><b>HIT PLAY<br \/>\n<\/b><b>and do this short \u201cIN CASE OF (exercise) EMERGENCY\u201d<br \/>\n<\/b><b>4-Minute Follow Along<\/b><\/p>\n<div>\n<div style=\"position: relative; overflow: hidden; padding-bottom: 56.25%; text-align: center;\"><iframe style=\"position: absolute;\" title=\"20210630 4 Minute Hiit Workout Finalyt\" src=\"https:\/\/cdn.jwplayer.com\/players\/2OyhNPvV-5L2UHiXt.html\" width=\"100%\" height=\"100%\" frameborder=\"0\" scrolling=\"auto\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<p style=\"text-align: center;\"><b>4-MINUTE HIIT WORKOUT<\/b><\/p>\n<p><b>Structure<br \/>\n<\/b><span style=\"font-weight: 400;\">Do each exercise below for 45 seconds. Take 20 seconds of rest between exercises. Once all four exercises are done &#8211; so are you!!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, if you have more than 5 minutes to spare, you can take about a minute to breathe and do another round or two!\u00a0<\/span><\/p>\n<p><b>Exercises<br \/>\n<\/b><span style=\"font-weight: 400;\">Reverse Lunge to Knee Drive<br \/>\n<\/span><span style=\"font-weight: 400;\">Double Plank Jack to Jumping Jack<br \/>\n<\/span><span style=\"font-weight: 400;\">Spiderman Pushup<br \/>\n<\/span><span style=\"font-weight: 400;\">Plank Up Downs<\/span><\/p>\n<p><b>Workout Tips<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">If you aren\u2019t sure how to do any of these exercises, we show you how to do each one with proper form <\/span><span style=\"font-weight: 400;\">HERE!<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Make sure you are going all out during the entire 45 seconds!! HIIT workouts, especially really short ones like this, are only effective if you get your heart rate in that 80-90% max range for the entire \u201cwork\u201d time!\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">No timer? Use <\/span><span style=\"font-weight: 400;\">this video!<\/span><span style=\"font-weight: 400;\"> It is a real-time follow-along, so all you have to do is hit play!!<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Only use this workout as an occasional substitute or an \u201cextra\u201d little boost if you want some additional calorie burn! Most days, you should be following a full-body training plan that is best for your goals and body type!\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you don\u2019t know what your body type is\u2026 check out this <\/span><b><a href=\"https:\/\/vshred.com\/sp\/survey\/survey-aka1\/\" target=\"_blank\" rel=\"noopener\">FREE BODY TYPE QUIZ<\/a>!!<\/b><span style=\"font-weight: 400;\"> It guides you through six easy questions about yourself. Then based on your answers, it tells you what body type you have and the type of dieting, training, and cardio that you should do to get <\/span><b><i>the BEST RESULTS based on YOUR genetics!!<\/i><\/b><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/vshred.com\/sp\/survey\/survey-aka1\/\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"alignnone size-full wp-image-8150\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/03\/ezgif-2-f96ea057d666.gif?resize=700%2C394&#038;ssl=1\" alt=\"\" width=\"700\" height=\"394\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b><i>And \u2026<br \/>\n<\/i><\/b><b><i>If you like \u201cbackup plan\u201d workouts like this one<\/i><\/b><b><i><br \/>\n<\/i><\/b><b><i>(or just short workouts in general)<\/i><\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Take a second and go comment <\/span><a href=\"https:\/\/youtu.be\/k85saVIDhcY\" target=\"_blank\" rel=\"noopener\"><b>HERE<\/b><\/a> <span style=\"font-weight: 400;\">and let us know; that way, we know what kind of workouts you want us to film and post in the future!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And while you are there, if you have any questions about this <\/span><a href=\"https:\/\/youtu.be\/k85saVIDhcY\" target=\"_blank\" rel=\"noopener\"><b>4-Minute HIIT Workout <\/b><\/a><span style=\"font-weight: 400;\">&#8211; you can post them there, and one of our expert team members will get back to you asap!\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We have a killer 4 exercise &#8211; 4 minute &#8211; no equipment HIIT workout for you to bookmark!\u00a0 Yes, this workout is&#8230;<\/p>\n","protected":false},"author":129,"featured_media":8822,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[7087,22,27,53,26,35],"tags":[6281,6286,6572,7381,6423,6302,7382,6175,6425,6161,6159,6647],"class_list":["post-8817","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-at-home-workout","category-body-workouts","category-fat-loss","category-full-body-workouts","category-get-toned","category-hiit","tag-fat-burning","tag-fat-loss","tag-hiit","tag-hiit-workout","tag-home-workouts","tag-no-equipment-workout","tag-quick-workout","tag-v-shred","tag-v-shred-workouts","tag-vshred","tag-workout","tag-workouts"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/07\/4min-hiit-yt.jpg?fit=1280%2C720&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p9NWy7-2id","jetpack-related-posts":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/8817","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/comments?post=8817"}],"version-history":[{"count":10,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/8817\/revisions"}],"predecessor-version":[{"id":8828,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/8817\/revisions\/8828"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media\/8822"}],"wp:attachment":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media?parent=8817"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/categories?post=8817"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/tags?post=8817"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}