A woman is energizing her morning with a 10-minute HIIT session, doing high knees against a concrete wall. She's dressed in a sports bra, shorts, and sneakers, her ponytail bouncing rhythmically as she moves.
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If you are short on time but want a great workout, this 10 Minute HIIT Full Body Workout to Burn Calories is the perfect solution! High-Intensity Interval Training (HIIT) is the perfect solution workouts are designed to push your body to the max in short bursts, making them effective for burning calories, improving cardiovascular fitness, and building strength—all in a short amount of time. If you have just 10 minutes to spare, this full-body HIIT workout will help you burn calories, boost your metabolism, and leave you feeling energized.

Collage of people energizing their fitness routines in a gym, showcasing a man with battle ropes and a group mastering squats, highlighted by text promoting an invigorating 10 Minute HIIT workout.

Why Choose HIIT?

HIIT workouts are ideal for anyone looking to maximize their exercise in a short period. This 10-minute routine is designed to target multiple muscle groups and get your heart rate up, helping you burn calories efficiently. Plus, it’s perfect for busy schedules!

Exercise can aid in weight loss, reduce blood pressure, increase cardiovascular health, and more. But it doesn’t take hours to do it, if you don’t have enough time for a full workout, you can still get added benefits of movement in short bursts of exercise. It’s worth taking care of you! So check out these work intervals for the best way to increase fat loss and enjoy the health benefits of exercise. 

If you are local to Muskogee, Oklahoma, you can join us at our Power Up Circuit Training Class for an in-person 25-minute HIIT class! It’s fun and you’ll feel great!

The 10-Minute HIIT Full Body Workout

This workout consists of 5 exercises performed for 40 seconds each, followed by 20 seconds of rest. You’ll complete two rounds for a total of 10 minutes. No equipment is needed—just grab a water bottle, a timer, and a little space to move!

Warm-up: Before starting, spend 1-2 minutes warming up with dynamic movements like arm circles, leg swings, and jogging in place to get your blood flowing.

A person is focused on their 10 Minute HIIT routine, expertly performing squats with a resistance band on a red mat. The room's wooden walls provide a warm and motivating backdrop for this intense workout session.

1. Jump Squats (40 seconds, 20 seconds rest)

  • How to do it: Stand with feet shoulder-width apart. Lower into a squat position, then explode upward into a jump, reaching your arms overhead. Land softly back into the squat and repeat.
  • Benefits: Jump squats target your legs, glutes, and core while giving your heart rate a quick boost.

2. Push-Up to Shoulder Tap (40 seconds, 20 seconds rest)

  • How to do it: Start in a push-up position with your hands slightly wider than shoulder-width apart. Lower your body to the floor, then push back up. Once you’re at the top, lift one hand to tap the opposite shoulder, then switch sides.
  • Benefits: This move strengthens your chest, shoulders, arms, and core, and adds an element of balance and stability.

3. Mountain Climbers (40 seconds, 20 seconds rest)

  • How to do it: Get into a high plank position with your hands directly under your shoulders. Drive one knee toward your chest, then quickly switch legs, as if you’re “climbing” in place.
  • Benefits: Mountain climbers are a great cardio move that engages your entire body, especially your core, legs, and shoulders.
A woman in athletic attire crouches at the starting line, focused and ready for a quick burst of energy akin to a 10-minute HIIT session. The urban backdrop with its concrete wall sets the stage for her determined sprint.

4. Burpees (40 seconds, 20 seconds rest)

  • How to do it: Stand with your feet shoulder-width apart. Drop down into a squat, place your hands on the floor, and jump your feet back into a plank position. Perform a push-up (optional), then jump your feet forward to your hands and explode upward into a jump.
  • Benefits: Burpees are the ultimate full-body exercise, combining strength, agility, and cardio in one powerful move.
A person in a gray shirt is deeply focused, performing a plank exercise on the grass as part of an invigorating 10-minute HIIT routine. Facing down with hands clasped, they hold steady, embodying strength and endurance.

5. Plank to Toe Tap (40 seconds, 20 seconds rest)

  • How to do it: Start in a high plank position. Lift your hips into a downward dog position and reach one hand to tap the opposite foot. Return to the plank and repeat on the other side.
  • Benefits: This exercise targets your shoulders, core, and hamstrings while improving your flexibility and stability.

Repeat for Round 2!

Once you’ve completed all five exercises, drink some water and repeat the entire circuit for a second round. Push yourself to stay strong and keep moving through each exercise, but listen to your body and rest if needed.

Cool Down and Stretch

After finishing your workout, take a few minutes to cool down with some gentle stretches. Focus on stretching your hamstrings, quads, shoulders, and chest to help your body recover and prevent soreness.

Tips for Success

  • Give It Your All: The key to a successful HIIT workout is intensity. During each exercise, aim to give your maximum effort while maintaining good form.
  • Modify as Needed: If you’re a beginner or have joint issues, modify high-impact moves like jump squats or burpees by performing them without the jump.
  • Stay Consistent: This 10-minute HIIT workout can be done 2-3 times a week for noticeable results. As you build endurance, consider increasing your workout time or adding weights.

Ready to give it a try? Set your timer, grab your water, and let’s get movin’!

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