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
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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