This post may contain affiliate links, which means I may receive a commission, at no extra cost to you, if you make a purchase through a link. Please see my full disclosure for further information.

Sharing is caring!

10-Minute HIIT Workout– Workout of the Week

 

Here’s the next installment of the “Workout of the Week”. This week’s workout is a 10-minute HIIT workout. This is perfect when you need to fit in some fat-blasting cardio into your busy day!

Basic Principles

This workout is THE definition of a quick but effective workout.

HIIT is high-intensity interval training. You do the movement for the prescribed time limit then you rest for the prescribed time limit. Alternating this high and low intensity is great for burning calories.

It increases excess post-oxygen consumption or EPOC for short. This is commonly called the after-burner effect. You continue to burn calories at an accelerated rate for 24 hours or more AFTER you have finished working out.

It essentially turns your body into a FAT BURNING MACHINE!

Being that it’s only 10 minutes long it will be intense! If it’s not enough for you, try it twice! See how many reps of each movement you can get in during the 45 seconds. Keep track and try to get faster each time you complete the workout.

Make sure you have clear floor space. Wear clothes that you can move quickly and easily in.

The use of a yoga mat may also help. Here is a link to one of my favorites. Make sure you’ve got a good pair of sneakers with good support as well since you’ll be jumping around a little.

The Moves

Most of these movements are basic but I’ll give a brief rundown of some of the lesser-known movements just in case.

• Mountain Climbers – Get into a plank position. Alternate bringing one knee to your chest then back out again. Speed up each time until you are running against the floor.
• Push-ups – We all know these too. Make sure you keep your back flat and bend your elbows at least to parallel. Knee push-ups are ok if you can’t do a full push-up yet.
• Squats – Stand upright with your feet just wider than hip-distance then squat down until your thighs are parallel with the ground (deeper is fine too but you need to get to AT LEAST parallel for the movement to be most effective.
• Crunches – Lie down on your back. Place your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed. Inhale and return to the starting position.
• Burpees – Gotta love to hate burpees. You start standing up squat down and kick your legs out behind you like you’re going to do a push-up (do an actual push-up to challenge yourself if you want to make it more difficult) then bring your legs back in and jump up in the air.
• Plank – You can hold this resting on your forearms or with your arms extended.
• Jump Squats – Same as a squat but jump up explosively from the bottom position.
• High Knees – You essentially run in place but bring your knees up as high as you can each time.
• Lunges – Keep your upper body straight, with your shoulders back and relaxed and chin up (stare at the same point so you don’t look down). Always keep your abs tight. Step forward with one leg, lower your hips until both knees are bent to about 90 degrees. Repeat with the other side.

Related: 17 Minute Workout – Modified Tabata

The Workout

Each movement will be done AMRAP (as many repetitions as possible) for 45 straight seconds with a 15-second break in between. Remember to use GOOD FORM with each of these. You’re only cheating yourself if you don’t. There are 10 movements so this will take you 10 minutes total!

An interval timer will really help here. There are several free apps you can get on your phone. Pick one that you like and get to work!

10-Minute HIIT

Do each movement for 45 seconds straight then rest for 15

Mountain Climbers

Push-ups

Squats

Crunches

Burpees

Plank

Jump Squats

High Knees

Lunges

 

I hope you enjoyed this week’s workout of the week. Please leave a comment and let me know what you thought of it or if you’ve tried it.

Subscribe

To be given access to this printable and other workouts and health and fitness printables and worksheets

Sharing is caring!