Minimalist Shred: No-Excuse Bodyweight Program
WORKOUT SUMMARY
Main Goal
Toning and Sculpting
Workout Type
HIIT (High-Intensity Interval Training)
Fitness Level
Beginner
Program Duration
4-Week
Days Per Week
5 Days/week
Time Per Workout
20-25 minutes
Equipment Required
None
Target Gender
Other
Minimal time, no equipment, full-body fat loss and muscle activation.
A time-efficient, bodyweight-only program crafted to shred fat and activate lean muscle tone without requiring any equipment. Built for busy schedules, travel, or focused reset phases, this circuit-based program combines functional movement with metabolic demand for real results.
Full-Body Ignite
| Exercise | Sets | Reps |
| Jumping jack | 3 | 30 seconds |
| Bodyweight Squats | 3 | 15--20 |
| push up | 3 | 10 |
| Mountain Climber | 3 | 20 |
| Glute Bridge | 3 | 12-15 |
| Superman exercise | 3 | 12-15 |
| Plank | 3 | 1 |
| Seated Toe Touches | 3 | 10-12 per leg |
| STANDING KNEE HUGS | 2 | 30 seconds each side |
| Bird Dog | 3 | 12-15 |
| Walking High Knee Lunges | 1 | 3 min |
Lower Body Burn
| Exercise | Sets | Reps |
| Jump Squat | 3 | 8-12 |
| Bodyweight Walking Lunge | 3 | 12-15 per leg |
| Straight Leg Kickback | 3 | 12-15 |
| Standing Toe Touches | 3 | 15-20 sec |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| standing leg raise | 3 | 15 |
| Standing Calf Raise | 3 | 15-20 |
| Squat Hold Calf Raise | 3 | 12-15 |
| STANDING KNEE HUGS | 2 | 30 seconds each side |
| Side Bridge | 3 | 1 |
Core + Cardio Circuit
| Exercise | Sets | Reps |
| Shoulder Tap Push up | 3 | 12-15 |
| Bicycle Crunch | 3 | 15--20 |
| Russian Twist | 3 | 20 |
| Lying Floor Leg Raise | 3 | 15 |
| High Knees | 3 | 30 seconds |
| Mountain Climber | 3 | 20 |
| Reverse Plank Kicks | 3 | 20 |
| Tuck Jump | 3 | 10-15 |
| seated back extension | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
| cat cow | 3 | 15-20 |
Upper Body & Core Crush
| Exercise | Sets | Reps |
| push up | 3 | 15 |
| Plank | 3 | 1 |
| Superman exercise | 3 | 12-15 |
| Decline Push Up | 3 | 8-12 |
| Bird Dog | 3 | 12-15 |
| Glute Bridge | 3 | 12-15 |
| Shoulder Tap Push up | 3 | 12-15 |
| Side Plank Leg Raises | 3 | 15 |
| STANDING KNEE HUGS | 2 | 30 seconds each side |
| Supine Spinal Twist | 3 | 15-30 sec |
Total Body HIIT Finisher
| Exercise | Sets | Reps |
| Jump Squat | 3 | 8-12 |
| Mountain Climber | 3 | 20 |
| push up | 3 | 15 |
| High Knees | 3 | 30 seconds |
| Bodyweight Lunges | 3 | 12-15 per leg |
| Russian Twist | 3 | 20 |
| Straight Leg Kickback | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| Plank Jacks Extended Leg | 3 | 20 |
| STANDING KNEE HUGS | 2 | 30 seconds each side |
| Plank | 3 | 1 |
| Superman exercise | 3 | 12-15 |
