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Short on time? Hate the gym? Too tired to exercise after work? This 10-minute HIIT workout is just what you need.

Quick 10 Minute HIIT Workout

If you’re looking for a quick and simple (or simpElle lol) 10 minute HIIT workout, I’ve got you! I put together this set of exercises a while back, but it’s still super relevant and good for a full body blast when you’ve not got much time.

According to the science the benefits of High Intensity Training or High Intensity Interval Training can be on par with endurance training just achieved in a shorter time. 

Is A 10 Minute Workout Enough?

This equipment-free fitness routine is great to do at home and short enough for you to easily fit into your daily schedule. Doing 10 minutes of exercise each day can help to improve your general health and strengthen different muscle groups.

Your 10 Minute HIIT Workout Moves

The full workout is 10 minutes in total made up of 6 body weight exercises with no equipment needed. It can be done literally anywhere; at home or outdoors.

  • Light Jog – 30 seconds
  • Squats – 30 seconds
  • Squat Jumps – 30 seconds
  • Walk Outs – 30 seconds

  • Press Ups – 30 seconds
  • Plank – 30 seconds
plank - Quick 10 Minute HIIT Workout

Repeat this sequence 3 times for a total of 10 minutes. For the second and third rounds, light jog becomes high knees. You can take 30 seconds to recover between each set.

You can make this a low impact, high intensity workout by swapping the squat jumps for squat with heel raise.

How To Perform The Exercises

If you’re unsure of any of the exercises or you’re looking for a 10 minute workout for beginners, you can check out these posts which detail how to perform them:

  • Squats [how to squat]
  • Squat jumps [how to squat jump]
  • Walk Outs – Start from a standing position with feet hip width apart. Bend from your hips and touch you toes; try to keep your legs straight. Walk your hands out until you are in a plank position…hold for 3 seconds, then walk your hands back to your feet (still keeping your legs straight) and return to standing.
  • Press ups [how to press up]
  • Plank [how to plank]

If you’re looking for more quick workouts, you can check out this 7 minute scientific workout on the blog. Maybe you’re newer to exercise and want some in-person guidance? Then book yourself into one of my online classes. There’s also this 30min HIIT workout, with video, available free of charge.

Give this quick HIIT workout a go, and see what you think. If you do just the 10 minutes, you could add it onto the start / finish of a run, or onto another workout like hardcore.



P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP.