10 minute HIIT workout you can do anywhere

I like to run and workout. But there are some days when it is hard to figure out how I am going to get my daily dose in, believe it or not. However, thanks to a HIIT (High Intense Interval Training) workout it is possible.

I absolutely love HIIT workouts because they allow me to make the best use of my time when it’s in short supply. I definitely love them for my cardio because it makes the time seem to fly by. But they are good for bodyweight workouts too.

10 minute HIIT workout you can do anywhere. No equipment needed.

Also HIIT, done right, is superior for burning fat.  And that is good regardless of how much time you have.

Body weight HIIT Workout

What it is: Bodyweight HIIT workout (no equipment needed and easy to do at home!)

Who it’s for: Everyone. Whether you are a beginner who isn’t using weights or someone a little more advanced who finds herself without equipment–this workout is for you.

How to do it: This workout is time based. You’ll need either an interval timer or an interval timing app, and you’ll perform 20 seconds of each exercise followed by 10 second break before moving onto the next exercise.

How a HIIT workout can fit into your program

This can be a stand-alone workout when you’re short on time (after a quick, dynamic warm-up). You can also use it as a conditioning finisher after a strength training workout.

Here is one of my interval workouts I did while outdoors. You can do it at home, outdoors or at the gym.

The 10 minute HIIT workout

Push-ups: There are many variations depending on your strength from the wall all the way to the ground. When outdoors, I typically do push-ups off of a table or bench. Regardless of where you are make sure you keep your body tight: from the top of your head to your knees should form a straight line. The goal is to continue to progress. As you gain strength then you can move up to the classic push-up.

Jumping Jacks: The classic move we learned in elementary school. If you have bad or achy knees, you can turn it into a stepping instead of a jumping exercise. This is a great way to take the impact out of the move.

Squats: There are many variations to this exercise. Regardless of if you keep your legs more narrow or widen them for a sumo squat, sit back in your heels and stick your glutes out. When you get to the top squeeze your glutes then repeat.

Jump rope:  If you have a jump rope, this is a great exercise you can use. If you don’t have a jump rope, you can mimic the exercise by just jumping and still holding your hands out to the side as if you had the rope handles in your hands.

There are endless amounts of exercises that you can add into a HIIT workout. You can mix it up and include whatever you like. The goal of it is to raise your heart rate and then let it come back down.

Do you incorporate HIIT workouts?

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3 years ago

I think jumping rope is a great way to get some cardio in. I also like just going for a simple bike ride. I’m hoping to tone a little of the tummy this spring/summer.

3 years ago

Oh wow. I think even I can handle this and don’t typically work out. I have been thinking about adding a short retinue to my daily scedule, so I don’t get too over whelmed. I think that is more than half my problem.

3 years ago

This is perfect for travel, which I will be doing quite a lot in April. I always find it hard to workout because I’m limited as to what I can do, but not anymore.

3 years ago

I love having quick workout options for those days when I don’t have a lot of time or don’t feel super motivated. Anyone can do 10 minutes and still feel good about getting their exercise in for the day.

3 years ago

I just bought a jump rope, I need to find fun ways to workout and stay active. I love your list because I can do it with my kids or while they play next to me!