Beginner hiit workout no equipment

4-Week Beginners workout plan that will build full-body strength, set fire to calories, and no gym or equipment needed to be fit.

Building muscle at home is surprisingly straightforward and does not require some fancy gym equipment. All them takes is a little creativity and a commitment to workout regularly. That said, you are able to only gain much muscle mass and lose weight fast without professional gear or resistance, but if you are looking for safe, even muscle toning a home workouts could be perfect.

Here are some quick, easy and effective at home workouts for you to try, without having to make it to the gym!

If you’ve completed LEVEL ONE, you’re officially ready to do the second phase.

4 Week Beginners Workout Plan

Beginner hiit workout no equipment

Workout Plan Instructions:

Each of this home workouts focuses on strength training. Building muscle through strength training helps to boost your metabolism. And your strong muscles help your body look tighter and more fit.

Jumping Jack 

some of the muscles worked by these great all over body exercise: soleus, hip adductors and abductors, deltoids, lower trapezius, pectorals major, rectus abdominals, hamstrings, quadriceps, biceps brachia, upper trapezius.

Push Ups 

helps to shape and tone your shoulders, triceps and glutes, strengthens the chest and helps to tone and tighten your core.


a lower body workout and works out the following muscles; quadriceps, gluteus maximus, hamstrings, hip adductors, hip abductors, gastrocnemius (calf), soleus, tibias anterior, rectus abs and erector spina.


helps to tone and strengthen your core, improves your posture, trims down your waist and increases your balance and stability.


helps you to build strength in your core, upper and lower body so it is a good full body workout. You don’t need any equipment to perform these work out, and them really helps improve flexibility of stretching muscles and will improve posture if performed regularly.


a total lower body workout them increases muscle tissue, shapes the lower body, gives a lot flexibility in the hips and too helps to strengthen the core.

High Knees

This is an great full body warm up workout that increases aerobic fitness and prepares your body for more complex movements. Performing high knees brings your heart rate up, increases the metabolism and aids you burn more calories throughout the day.


A full body strength training exercise and the ultimate example by functional fitness. With every rep, you will work your arms, chest, quads, glutes, hamstrings, and abs.

Don’t skip rest day.Eat healthy and hydrate often to maintain energy.If you feel pain, shortness of breath, dizziness or nausea, take a break.

So, put on a few comfy clothes and start one of this easy workout routines today.