3 Great 10-Minute HIIT Workouts

Guest post by Jacob Moreno

Finding time to work out can be difficult. When people think about working out, they often estimate that a good workout will take at least an hour, after considering the time it will take to work out and travel to and from the gym. That can be disheartening, especially for people with busy schedules, and the hefty time commitment can easily discourage people from working out at all.

The good news is, effective workouts don’t have to take a lot of time. In fact, recent studies have found that brief, high-intensity interval training (otherwise known as HIIT) can produce similar results to longer, less intense workouts. In other words, dedicating just 10 minutes every day to high-intensity workouts is all you need to do to start increasing your endurance, burning some calories and kickstarting a healthier lifestyle.

The fundamental principle behind HIIT is that the workout should involve short periods of vigorous exercise that increase your heart rate, followed by a resting period. The quick and consistent changes in intensity provide a lot of great benefits, including burning calories quickly, increasing metabolism and even reducing blood pressure.

HIIT workouts are a very efficient form of exercise; which is why they can make a noticeable difference in your health and fitness, even though they don’t take much time. It is important to remember that the “HI” stands for “high-intensity,” so you will get out of HIIT workouts what you put into them. If you are in need of a solid workout but don’t have much time to dedicate to it, here are 3 great HIIT workouts you can do in 10 minutes flat:


Your core muscles are important to consistently exercise because they provide your body with support and stability. Having a strong core is the foundation of physical fitness, as your core muscles play a crucial role in supporting your body. Almost all physical activity, from standing with proper posture to powerlifting, require a strong core to keep the body stable and help prevent injury. Here’s a 10-minute HIIT workout you can do to help increase your core strength and define your abs:

Do these exercises as intensely as you can, resting for 20 seconds in between each set.
30 seconds high knees
30 seconds football shuffle/fast feet
1-minute straight-arm plank
1-minute V-ups
30 seconds high knees
30 seconds football shuffle/fast feet
1-minute scissor kicks
1-minute bicycle crunches
30 seconds high knees
30 seconds football shuffle/fast feet


Cardio exercises have been revolutionized by the development of HIIT. The concept is simple: instead of running at a consistent speed for an extended period of time, frequently change the speed of your run to vary the intensity of the workout. The easiest way to change the speed of your run is to use a treadmill, so here is a 10-minute HIIT workout you can do on a treadmill to burn calories and lose fat. If you want to get the most out of a running session, here are some tips for maximizing your treadmill workout.

1 minute at 7 mph with a 2% incline
1.5 minutes at 5 mph with a .5% incline
1 minute at 6.8 mph with a 3% incline
1.5 minutes at 5 mph with a .5% incline
1 minute at 6.5 mph with a 4% incline
1.5 minutes at 5 mph with a .5% incline
1 minute at 6 mph with a 5% incline
1.5 minutes at 5 mph with a .5% incline

Lower-Body Workout

Lower-body HIIT workouts are especially convenient because they don’t require any equipment. All you need for an effective lower-body HIIT workout is your own body weight and a determination to perform the exercises as vigorously as you can.

There are 5 groups of 2 exercises, which should be done in an ABAB pattern. Perform each exercise for 20 seconds then rest for 10 seconds, with no additional rest between groups.
Group 1: Squats, Jumping Lunge
Group 2: Side Leg Raise (Left & Right), Star Jump
Group 3: Sumo Squat, Side Lunge Pop
Group 4: Front Leg RAise (Left & Right), High Knees
Group 5: Bridge (Left & Right), Broad Jump

Let us know how this workout works for you below!


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