This quick no-equipment full body circuit is simple: complete as many rounds of 8 exercises as possible in the time cap. Push hard, rest when needed, and track your score (e.g. 4.3 = 4 rounds + 3 exercises) for fat burn and toning.
Get those shoulders of the ground 8 times, then it's back to the start. Go go go!
About this workout
Morning 8 Fat-Burn Circuit 4-Min Workout is a free 4 min workout plan with 8 illustrated exercises for your abs, arms, chest and legs. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
No equipment is needed – every exercise in this workout uses your own bodyweight, so you can do it at home or anywhere.
How long does the Morning 8 Fat-Burn Circuit 4-Min Workout take?
The full workout takes about 4 minutes, covering 8 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an intermediate workout, best suited to people with some training experience. Beginners can still follow it by reducing the weight, doing fewer sets or resting longer between sets – each exercise includes illustrated form instructions.
What muscles does this workout target?
This routine primarily works your glutes & hip flexors, quadriceps, chest, triceps, abs, hamstrings. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For get toned, lose fat, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
This quick no-equipment full body circuit is simple: complete as many rounds of 8 exercises as possible in the time cap. Push hard, rest when needed, and track your score (e.g. 4.3 = 4 rounds + 3 exercises) for fat burn and toning.
Auto-advanceStart exercises automatically after a 5-second delay
Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Come to the ground on your knees. Tighten your core and maintain a flat back.
Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
Without locking your elbows, push yourself back to the starting position by straightening your arms.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
Keep your back straight at all times.
Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
Pause for a count of one.
In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
At the same time extend our arms out above you.
Land with your knees slightly bent to absorb the impact.
Repeat
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs, Glutes & Hip Flexors
Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Sit on a chair with your hands either next to your hips or slightly under the hips.
Lift up onto your hands and bring your hips forward.
Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
Push back up but don’t lock your elbows and repeat.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
Complete 1 full push up.
Jump your feet forward to just behind your hands.
Use an explosive motion to push through your heels and return to the start postion.
Repeat.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Calves, Hamstrings, Quadriceps, Shoulders
Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.
Lie flat on an exercise mat, extending your arms straight back behind your head.
Fully extend your legs also. This is the start position.
Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
Your arms should be fully extended, parallel to your legs.
Your upper body should be raised off the floor.
Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
Repeat.
Primary muscle group(s):
Abs
Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
Place your hands lightly on either side of your head.
Keep your elbows in so that they are parallel to your body.
Push your back down flat into the floor to isolate your abdominal muscles.
Gently curl your shoulders forward and up off the floor.
Continue to push down into the floor with your lower back.
Raise your shoulders about four to six inches only.
Hold and squeeze your abdominal muscles for a count of one.
Return to the start position in a smooth movement.
Primary muscle group(s):
Abs
Position yourself on a decline bench so that your feet are secured by the pads. Lay back and place your arms across your chest or behind your head.
Begin the movement by pulling yourself up by your abdominals. Do not force yourself up by pulling on your neck. Let your abs do all the work.
Once at the top, slowly lower yourself back down. Again, focus on the abs doing all of the work. Repeat by bringing yourself back up.
Workout done!
Exercises done
of 8
Total time
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