Do you want to get fit and healthy in a short amount of time? Do you want to challenge yourself and have fun while working out? Do you want to do a workout that targets your whole body and gives you amazing results? If you answered yes to any of these questions, then you should try 10 Minute HIIT Workout.
what is 10 Minute HIIT Workout?
HIIT stands for High-Intensity Interval Training, and it is a type of workout that involves alternating between short bursts of intense exercise and brief periods of rest. 10 Minute HIIT Workout is one of the most effective ways to burn calories, improve your cardiovascular health, boost your metabolism, and enhance your endurance. HIIT can also help you build muscle, lose fat, and tone your body.
In this blog, I will show you how to do a 10 minute HIIT workout that works your full body. You don’t need any equipment or a lot of space to do this workout. You can do it at home, at the gym, or anywhere you like. All you need is a timer, a mat, some water, and a lot of energy!
The 10 minute HIIT workout consists of five exercises that target your legs, glutes, arms, shoulders, chest, back, core, and more. You will do each exercise for 40 seconds, followed by 20 seconds of rest. You will repeat the whole circuit twice, for a total of 10 minutes. The exercises are:
- Squat with a Rise
- Mountain Climbers
- Lunge to a Squat to a Squat Jump
- Burpees
- Plank Combo
Are you ready to sweat and have fun? Let’s get started with 10 Minute HIIT Workout
Exercise 1: Squat with a Rise
This exercise works your legs, glutes, and core. It is a variation of the basic squat that adds a dynamic movement at the end. Here are the steps to perform this exercise:
- Put your arms by your sides and stand with your feet shoulder-width apart.
- When your thighs are parallel to the floor, lower your hips and bow your knees. Keep your core engaged and your chest raised.
- As you stand up, lift your right knee and your left arm in front of you. Balance on your left leg and squeeze your glutes.
- Return to the starting position and repeat on the other side. Alternate sides for 40 seconds.
- Prior to performing the following exercise, take a 20-second break.
The benefits of Squat exercise are:
- It strengthens your lower body muscles, such as your quads, hamstrings, glutes, and calves.
- It improves your balance and coordination by challenging your stability on one leg.
- It increases your power and explosiveness by adding a jump-like movement at the end.
Exercise 2: Mountain Climbers
This exercise works your arms, shoulders, chest, back, and core. It is a cardio exercise that mimics the movement of climbing a mountain. Here are the steps to perform this exercise:
- Start in a plank position, with your hands directly under your shoulders and your legs straight behind you. Keep your body in a straight line from head to toe and your core engaged.
- Bring your right knee towards your chest, as close as you can, without lifting your hips or changing your posture.
- Quickly switch legs, bringing your left knee towards your chest and extending your right leg back.
- Continue alternating legs as fast as you can, like you are running in place. Keep your upper body stable and your hips low. Do this for 40 seconds.
- Prior to performing the following exercise, take a 20-second break.
The benefits of mountain climber exercise are:
- It tones your upper body muscles, such as your arms, shoulders, chest, and back, by supporting your weight and stabilizing your movement.
- It engages your core muscles, such as your abs and obliques, by keeping your body aligned and resisting rotation.
- It elevates your heart rate and improves your cardiovascular fitness by increasing the intensity and speed of the exercise.
Exercise 3: Lunge to a Squat to a Squat Jump
This exercise works your legs, glutes, and core. It is a combination of three movements that challenge your lower body muscles and coordination. Here are the steps to perform this exercise:
- Start in a standing position, with your feet shoulder-width apart and your arms by your sides.
- Jump into a lunge position, with one leg forward and one leg back, bending both knees to 90 degrees. Keep your core engaged and your chest raised. Your front knee should be aligned with your front ankle, and your back knee should be slightly above the floor
- Jump back into the standing position, then quickly jump into a squat position, lowering your hips and bending your knees until your thighs are parallel to the floor. Keep your core engaged and your chest raised. Knees shouldn’t extend past toes.
- Jump up from the squat position, extending your legs and lifting your arms above your head. Land softly on your feet and lower yourself into the squat again
- Repeat the sequence for 40 seconds, alternating legs for the lunge.
- Prior to performing the following exercise, take a 20-second break.
- You can see a video of this exercise here.
The benefits of Lunge to a Squat to a Squat Jump exercise are:
- It sculpts your lower body muscles, such as your quads, hamstrings, glutes, and calves, by working them in different planes of motion.
- It challenges your coordination and balance by switching between different movements and directions.
- It adds some explosiveness and power to your jumps by using the momentum from the lunge and the squat.
Exercise 4: Burpees
This exercise works your whole body. It is a full-body strength and cardio exercise that involves four movements: a squat, a plank, a push-up, and a jump. Here are the steps to perform this exercise:
- Start in a standing position, with your feet shoulder-width apart and your arms by your sides.
- Bend your knees and place your hands on the floor in front of you, slightly wider than your shoulders. Kick your legs back and land in a plank position, with your hands directly under your shoulders and your body in a straight line from head to toe. Keep your core engaged and your hips low
- Lower your chest to the floor and do a push-up, keeping your elbows close to your body and your head in line with your spine. Press yourself back up to the plank position
- Jump your feet forward to the outside of your hands, landing in a low squat position. Keep your chest up and your core engaged
- Jump up from the squat position, extending your legs and lifting your arms above your head. Land softly on your feet and lower yourself into the next squat
- Repeat the sequence for 40 seconds, moving as fast as you can with good form.
- Prior to performing the following exercise, take a 20-second break.
The benefits of the Burpees exercise are:
- It burns calories and fat by increasing your heart rate and metabolism.
- It builds muscle and strength by working all the major muscle groups in your body.
- It improves your endurance and stamina by challenging your cardiovascular system and anaerobic capacity.
Exercise 5: Plank Combo
This exercise works your arms, shoulders, chest, back, core, and legs. It is a variation of the plank that involves moving your arms and legs in different directions. Here are the steps to perform this exercise:
- Start in a plank position, with your hands directly under your shoulders and your legs straight behind you. Keep your body in a straight line from head to toe and your core engaged.
- Lift your right arm and left leg off the floor, extending them in front of you and behind you, respectively. Keep your hips and shoulders square and your spine neutral. Hold for a second, then return to the plank position
- Lift your left arm and right leg off the floor, extending them in front of you and behind you, respectively. Keep your hips and shoulders square and your spine neutral. Hold for a second, then return to the plank position
- Continue alternating sides for 40 seconds, moving with control and balance.
- Prior to performing the following exercise, take a 20-second break.
The benefits of the Plank Combo exercise are:
- It stabilizes your core muscles, such as your abs and obliques, by resisting rotation and maintaining alignment.
- It strengthens your upper body muscles, such as your arms, shoulders, chest, and back, by supporting your weight and moving your limbs.
- It adds some variety and challenge to your plank by incorporating different movements and directions.
You have just learned what HIIT is, how it works, why it is beneficial for your full body, and what exercises you can do in 10 minutes. HIIT is a type of workout that involves alternating between short bursts of intense exercise and brief periods of rest. HIIT can help you burn more calories in less time, improve your cardiovascular health, boost your metabolism, and enhance your endurance. HIIT can also help you build muscle, lose fat, and tone your body.
The 10 minute HIIT workout that I showed you consists of five exercises that target your legs, glutes, arms, shoulders, chest, back, core, and more. You will do each exercise for 40 seconds, followed by 20 seconds of rest. You will repeat the whole circuit twice, for a total of 10 minutes. The exercises are:
- Squat with a Rise
- Mountain Climbers
- Lunge to a Squat to a Squat Jump
- Burpees
- Plank Combo
To do 10 Minute HIIT Workout safely and effectively, here are some tips that you should follow:
- Warm up before and cool down after the workout. This will assist you in avoiding injuries and improving your performance.
- Modify the exercises to your fitness level and goals. You can adjust the intensity, duration, or number of repetitions of the exercises to suit your needs and abilities.
- Rest between sets and sessions. This will allow your muscles to recover and adapt to the stress of the workout.
- Have fun and enjoy the workout. This will motivate you to keep going and challenge yourself.
- I hope you enjoyed this blog and learned something new. I encourage you to try out the 10 minute HIIT workout and share your feedback with me. Let me know how you feel after doing it, what results you see, and what suggestions you have. I would love to hear from you!
Thank you for reading the blog on 10 Minute HIIT Workout and stay tuned for more!
