THE 10-MINUTE HIIT WORKOUT

(for people in a hurry)

Life is busy, and we know how much of a hassle it can be to get in a proper workout. So we wanted to put together a way to make it easy to break a good old fashioned sweat. This is a high-intensity interval training (HIIT) circuit, so you'll be moving from one exercise to the next without any rest. You will also be going through the circuit twice to give yourself the full 10-minute experience.

Though these are all bodyweight exercises, you'll need a chair or raised platform for doing some of the movements. We also suggest warming up a bit with some foam rolling, some jumping jacks, and a quick shake out.

As a quick reference guide (or if you just want to get right into it), we've outlined the HIIT circuit below.

Let's jump right in. We pretty much guarantee that you'll be huffing and puffing at this end of this workout.

 

EXERCISE REPS

Knee Tuck Jumps

10

Mountain Climbers

30

Body Squats

20

Decline Push Ups

15

Chair Dips

10

Bicycle Kicks

30 sec

Army Crawl Planks

30 sec

Supermans

20

Alternating Lunges

10

Lateral Jump + Burpee Combo

10

1- Knee Tuck Jumps

Let’s get this party started with the Knee Tuck Jump. Jump straight into the air bringing your knees up to your chest. Keep your head neutral and your arms in front of you. Reset and repeat for 10 reps.


2 - Mountain Climbers

Start in a plank position withyour hands shoulder-width apart, back flat, abs engaged, and head in alignment. Alternate driving your right and then left knee into yourchest as far as you can. Make sure to keep your hips down and alternate inhaling and exhaling with each leg change.

Repeat for 30 reps (1 rep = both legs go through the movement)

 


3 - Body Squats

An old classic (and for good reason). Get that booty in gear. Stand with your hands behind your head or out in front of you, and your feet shoulder-width apart with your feet turned out slightly to open your hips. Lower your body until your thighs are at least parallel to the floor. Focus on sending your weight through your heels for proper form. Return to the starting position and repeat for 20 reps.


4 - Decline Push Ups

Time to get out the chair.

Start on your hands and knees, place your hands on the ground, about shoulder-width or a little wider. Move your feet in position and prop your feet up on the platform or chair and your hands on the floor in a push up position.

Lower your chest, maintaining an aligned body position and using a smooth controlled motion.

Push up until your elbows are straight, but not locked, returning to the start position.

Let's do 15 reps


5 - Dips (from chair)

More chair time. With your hands gripping the chair palms down, lower your body until your shoulders are at about elbow level. Push yourself up until your arms are straight again. Dips work your chest, shoulders, back and arm muscles.Repeat for 10 reps


6 - Bicycle Kicks

Lie on the ground, with your hands beside your head (like you're putting on ear muffs), your lower back pressed flat into the floor, and your head and shoulders raised slightly above it.

Lift your right leg just off the ground and extend it out.Lift your left leg and bend your knee towards your chest.

As you move your legs, twist through your core so the opposite elbow meets the raised knee.

In a controlled motion, keep alternating sides for 30 seconds


7 - Army Crawl Planks

Starting from a push up position, bend your right arm so that it is now in forearm plank position. From here, bend your left arm so you are in a full forearm plank position.

Now work your way back to the push up position. Starting with your right hand, place it on the ground directly below your shoulder and push through your palm to lift yourself. Repeat for the left hand until you are back in the push up position.

Keep it going for 30 seconds


8 - Supermans

Lie face down with your legs and arms outstretched. Simultaneously raise both your arms and legs at the same time so that they are ~8" off the floor, forming a banana shape with your body. From here, lower yourself back to the starting position. This will work your posterior chain including muscles in your lower back, glutes and hamstrings.

Repeat for 20 reps


9 - Alternating Lunges

Start standing with your feet about shoulder width apart.

Lunge forward with one leg until you reach approx. 90 degrees with both of your knees.

Push your body back up to the starting position driving force through your front heel, switch legs and repeat for10 reps per leg


10 - Lateral Jump + Burpee Combo

We're saving the best for last. Starting from a neutral standing position, with feet no more than hip-width apart, bend your knees into a half squat, keeping your weight on your heels.

Shift weight from your heels to the balls of your feet as you begin the lateral jump. Quickly push sideways and land softly. Repeat jumping back and forth before starting the burpee.

After completing the jumps and ending in a neutral standing position, lower your body into a squat.Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.

Now get into a lowered pushup position, sending your feet back.Your body should form a straight line from head to heels.

Reverse this motion, jump your feet back so that they land just behind of your hands.

Now the fun part. Reach your arms over head and jump into the air.

Reset and give yourself 10 reps + a pat on the back