After making a pot of coffee, feeding the dogs, and packing my lunch this morning, I had just enough time for a quick 10-minute HIIT workout before hopping in the shower. I ended up liking this workout so much that I knew I’d have to share ASAP! I got the idea off of my bodyrock iPhone app (while groggily laying in bed still) and the best part is that it requires no equipment at all.
Try this 10 Minute HIIT workout guaranteed to fire up your metabolism and start your fat burning early!
Here’s what you do:
4 Rounds of 30 seconds work with 10 second rests (4x 30:10)
- Squat jumps (feet under hips, squat down keeping your chest up/butt back, touch the floor, jump, clap your hands overhead.)
- Squat/Burpee/Tuck Jump combo: squat, burpee (drop to pushup position, kick your legs back and jump back up into place), then perform a tuck jump (when jumping, bring both knees as high as possible, hitting both palms–held at chest height)
- Knees to Elbow Planks: holding a low pushup position (elbows bent to about 90 degrees) bring your right knee to the right elbow and then left elbow. Repeat on the left.
- Burpees
If you complete 4 rounds of each exercise for 30 seconds, only breaking for 10 between each one, the entire workout will take 10:30. I did this right before hopping in the shower and I felt amazing when finished.
Does the body rock app time it too or did you use a different timer?
Great question! The bodyrock video just gave brief clips of each exercise. I actually modified two of the exercises so that I didn’t need equipment. The workout itself didn’t specify how many rounds to do (it recommended the 30:10) but I decided to do as many rounds as it took to get to 10 minutes. As far as the actual timer, I use an app on my phone called MiniHiit and I can set it for up to three different intervals plus a warm-up timer if I choose. For this workout I just set interval one for 30 seconds and interval two for 10. It repeats until I press stop! It also gives a 3-second warning beep which is nice!