10-Minute HIIT Workout

The workout

40 seconds on, 20 seconds off. No equipment.

1. 01Standing jacks (low impact)0:00–0:40StandingMedium
2. 02Air squats1:00–1:40StandingMedium
3. 03Skater jumps2:00–2:40Standing · jumpHard
4. 04Reverse lunges3:00–3:40StandingMedium
5. 05Burpees4:00–4:40Standing · jumpHard
6. Down to the floor
7. 06Standard push-ups5:00–5:40Plank / all foursMedium
8. 07Mountain climbers6:00–6:40Plank / all foursHard
9. 08Plank shoulder taps7:00–7:40Plank / all foursMedium
10. 09Glute bridges both legs8:00–8:40On your backEasy
11. 10Bicycle abs9:00–9:40On your backMedium

Why it's in this order

It starts with low-impact jacks so your first minute is a warm-up, not a shock.

Standing moves alternate between a leg exercise and a cardio burst, so your quads and your lungs take turns.

The burpee finishes on your hands, so the push-ups follow straight on. After that you stay down: plank work first, then onto your back for bridges and bicycles.

• One trip to the floor: moves 6 to 10 are all floor work.
• No muscle group is worked twice in a row.
• 2 jumping moves, and never two in a row.
• It opens with Standing jacks (low impact), an easier move, and closes with Bicycle abs.

More workouts

• 5-Minute HIIT Workout
• 15-Minute HIIT Workout
• 20-Minute HIIT Workout
• 30-Minute HIIT Workout
• Beginner HIIT Workout (No Equipment)
• No-Jumping HIIT Workout
• Quiet Apartment HIIT Workout
• 15-Minute Core HIIT Workout
• Lower-Body HIIT Workout
• Upper-Body HIIT Workout
• Fat-Burning HIIT Workout
• Booty Workout
• Toned Legs Workout
• Toned Arms Workout (No Weights)