10 Minute HIIT Workout For Beginners at Home (No Equipment)

In this 10 minute HIIT workout for beginners, there are 6 bodyweight exercises included. Ready to burn lots of calories with this full body session? Let's Work!


10 Minute HIIT Workout For Beginners at Home (No Equipment)

10 Minute Beginner HIIT Workout Without Weights

The following 10 mintue beginner HIIT workout consists of 6 bodyweight exercises combined and that should be performed each for 30 seconds of time followed by 20 seconds of rest. 

2 total rounds should be completed. One round is considered as done once you finish 1 set for each of these 6 exercises. 

Rest between the 2 rounds: 60 seconds. 

Your 10 minute HIIT workout video is 100% follow along so you don't have to think about anything, get confused or the whole session to be complicated for the beginner trainee. 

Here is the exercise list: 

1. Squat to drop lunge combo. 

2. Push up isometric hold to jump out. 

3. 3 way jump squat. 

4. Speed burpee. 

5. Plank ankle tap. 

6. Sprinter sit up. 

What Makes This Full Body HIIT Routine Efficient? 

This 10 minute beginner HIIT workout is a complete session that will challenge all muscles in the body and additionally will target the cardiovascular system. But to get more familiar with this workout, find below a few reasons that make it effective: 

1. Exercise selection - there are 6 total exercises included. 2 for the lower body, 1 for the upper body, 1 full body, 1 core and 1 for the abs. All of these combined will result in a complete body muscle activation and additional calories burnt.  

2. Interval timer - the 30/20 seconds of work/rest interval timer protocol used will highly benefit the beginner trainee as these 20 seconds of rest between each movement will be somewhat sufficient to recover yourself to some point so you can endure the upcoming exercise. If this resting period is lower, you might hit the wall too early in the session, burn out and not be able to finish.

3. Workout structure - the whole structure of this 10 minute beginner HIIT workout is designed in a way that each fitness beginner to manage enduring the 2 big rounds that should be performed. You will have to work for most of the time during this session and this will make it with high intensity and also with good efficiency.  

4. Follow along workout video - as a fitness beginner, performing a completely follow along workout videos is vital in order for you to minimize the confusion and thinking about the workout itself. Instead, what you should be focused on at the beginning of doing HIIT is the exercise technique and tempo of execution.

10 Minute HIIT Exercise Showcase

Since you are already familiar with the workout structure, exercise selection and what makes this 10 minute HIIT beginner workout effective, now it is time to delve deeper into the session and review each exercise separately. This will provide you with an additional overview of the session and help you take the decision of should you try the workout, or not. You will find each exercise presented just as it is in the sequence from the video (top of this page). Below the exercise video, you will find a description of the move, benefits and how to perform it. 

Exercise 1 - Squat to Drop Lunge 

The squat to drop lunge is a good lower body exercise combination of 2 leg exercises that when being performed in an alternated way will result in a dynamic bodyweight exercise. The benefit of this lower body combination is that you will combine both squats and drop lunges or in other words, you will switch from hip-dominant and two-legged moves to single leg exercises that will give you the benefits of both worlds. 

Perform a single bodyweight squat followed by a very light jump in order to place the right leg in front and to perform a drop lunge. Turn back to a squat and repeat for the other leg. 

Exercise 2 - Push Up Isometric Hold With Jump Outs

The push up isometric hold with jumping out is a great upper body strength builder and it will improve agility and core strength. The benefits of this hybrid bodyweight exercise are increased push up and upper body strength and muscle activation, core targeting due to the necessity of performing the jumping out and not last, your leg muscles will have to work as there will be tension generated through the jump outs. 

Begin on a regular push up position or a high plank, get down to the half way of the movement (imagine a half-push up), hold there and start performing small jumps with both legs while jumping out and in. 

Exercise 3 - 3 Way Jump Squat

The 3 way jump squat with ground tap (both hands) is a low impact jump squat variation that will help you build lower body muscle, core strength, coordination, cardio, conditioning and strength endurance. Also, when you tap the ground, the posterior chain will be targeted which makes this a great lower body exercise.

Begin on a regular standing position, perform a regular bodyweight squat with both hands being close to each other and pointing the ground. You will do a jump squat all the time in a triangle pattern while constantly returning to the forward and starting position. So you will do a regular jump squat with a ground tap and while being in the air, you will slightly rotate the body in order to land to 45 degrees. Then you will perform the same jump squat and return to starting position, then the other side and so on. 

Exercise 4 - Beginner Speed Burpee

The beginner speed burpee is a great full body beginner bodyweight exercises that can be performed by literally every fitness rookie. It is a low-impact, injury safe exercise that will help you burn additional calories due to its high intensity nature.

The focus of this move is mainly on the legs and core, however, because the arms will act as the main supporter of the whole body, the upper body will have to be activated and participate in the whole movement flow. 

Begin on a standing position, place both hands on the ground, perform a backward jump with an ending point reaching to a regular push up high position. Once there, perform the same jump but this time, forward until returning to a half squat position with placed hands on the ground. Now stand up and this is considered as one repetition performed.

Exercise 5 - Plank Ankle Taps

The plank ankle tap is a simple yet highly effective core HIIT exercise that will target and not just build core muscle but will improve your overall cardio and conditioning. In addition, the slight external rotation of the knee will work on the hip mobility but also, at the moment of tapping the opposite arm-ankle, this flexed position will activate the abs or rectus abdominis and the obliques too. 

Begin on a low plank position while being with your elbows placed on the ground, butt and core are both tight, legs are straight. You will alternate on each repetition, a tapping of the arm with the opposite ankle. 

Exercise 6 - Sprinter Sit Up

The sprinter sit up is the last exercise of this 10 minute HIIT workout. This is a classical finish of a complete workout. An ab exercise that will target the six pack and obliques at the same time, due to the rotation at the end of each repetition. 

Begin while lying on the ground, back facing on the ground. You will do a regular sit up but at the end of the execution, you will rotate and tap on each repetition, the opposite elbow to knee.

At the moment when the upper body goes up to perform the sit up, one of the legs will rise upward with the knee going towards the chest. Tap them, lie back down and repeat but this time switch the leg and working elbow. 

Is 10 Minutes of HIIT Enough For The Beginner? 

10 minutes of HIIT is sufficient time for the fitness beginner to perform a good and full body workout. Such a short workout will be sufficient if you actually work out during this period of time. It is highly recommended the resting periods be low enough in order for you to endure the 10 minute period and on the other hand, to do maximal work and repetitions. You have to push the pedal if you are looking for a positive outcome from such short routines. Also, if being applied properly and with the right consistency, the 10 minute HIITs can deliver outstanding results for the beginner such as weight and fat loss, improved strength endurance, stamina, cardio, conditioning, agility etc.

How Long Should a Beginner HIIT Workout Be? 

A good beginner HIIT workout can be performed between 5 and 30 minutes of time. The duration of your routines will be determined by the following factors: 

1. Lifestyle - this one should be the most obvious one, you will invest time in working out as much as your lifestyle allows you to. However, bear in mind that always a 5 minute workout is times better than no workout at all. So even if you work out for 5 or 10 minutes per day, it will be sufficient to get results and feel better over time. 

2. HIIT Workout frequency - the more frequent you are working out, the shorter your HIIT sessions can be. Vise versa, if you can work out 2-4 times weekly, then a longer routine is recommended to be performed such as 20-30 minute HIITs.

3. Exercise intensity - exercise intensity can be a vital factor that will determine the length of your HIIT workout. For example, a burpee variation is way more challenging, muscle and energy system demanding compared to a sit up which makes the burpee much more difficult for performance, hence, you will have to complete fewer repetitions to get the desired outcome. The harder an exercise, the fewer repetitions you need, the best bang for your buck. 

Can You Lose Weight and Get Fit With The HIIT Workouts? 

You can lose weight with 10 minutes of HIIT if you perform such workouts frequently enough and if you are in a slight caloric deficit. Another thing that you should try focusing on is to sleep for at least 7 hours per night. By doing the 3 mentioned factors above, a workout frequency, a diet in a slight caloric deficit and a good sleep, you will lose weight with the 10 minute HIIT workouts, get fitter and overall feel better.

How Often Should You Do 10 Minute HIIT Workouts?

If you are going to perform only 10 minute HIIT workouts, then 4-6 times per week will be necessary in order to get the right workout volume and muscular stimulus. If you lift weights or do any type of resistance workouts, then you can use the 10 minutes of HIIT as a workout finisher in order to burn additional calories and improve cardio, conditioning and stamina. Also, if you perform resistance routines, then you can implement a 10 minute routine 2-3 times weekly as a stand-alone cardio and conditioning session. 

Can You Do 10 Minutes of HIIT Everyday? 

While 10 minutes is a too small period for working out, implementing such routines every single day will not outcome in better nor faster weight loss or any other results. The body needs a balance between tension and relaxation. And if you are constantly pushing the pedal, your body will drain and you might face multiple health issues such as bad sleep, gained weight due to hormonal disruption, risks of injuries, brain fog, too much fatigue on a regular basis etc. 

The point is that by doing intense cardio or any type of HIIT routines everyday, it is practically impossible because to claim for a session that is high-intensity, means that you will step on and seriously invest efforts in the session. Like, all or nothing efforts. 

Unfortunately, the human body is not designed to sprint everyday, it is practically impossible not from a muscular standpoint but from a neurological. If you are over-trained, your nervous system will be burnt out and this will block your mental drive to move the muscles and to perform quality and intense workouts. Muscle fatigue will also be a factor here. 

So all of that leads to a point where you cannot push the pedal everyday with HIIT because it is not possible and even if you think you do so, you are not doing quality HIIT workouts, moreover, you will not do HIIT at all because you will be constantly fatigued and you will not be able to be as intense as needed in order to produce quality results. 

What Are The Disadvantages of HIIT? 

The downside of HIIT is that you will not gain much muscle so if your goal is to get jacked, strong and powerful, doing HIIT workouts only as training methodology will not be sufficient for you. Instead, you can follow a classical progressive overload resistance training method. Also, if you overdo the HIIT workouts, you might disrupt your hormonal balance, constant food cravings, brain fog, anxiety, being edgy and not productive are just a few of the negatives that doing HIIT everyday will deliver.

And last, HIIT includes high amounts of jumping and impact exercises that will interact with your joints and if you are not conditioned enough, you might experience some severe pains and even face risks of injuries. To avoid that, perform HIIT in moderation, use quality cross-training shoes and if your routine involves lots of jumping, make sure to perform these on a shock absorbable surface such as wooden or rubber floor or any yoga and training mat will do the work. 

Dynamic HIIT Warm Up

When it comes to performing quality HIIT workouts, warming up the muscles, joints and ligaments pre-routine is mandatory. Warming up well will increase the core temperature, light up the nervous system and prepare the whole body for the upcoming bouts of exercises. Also, by warming up efficiently, the risks of injuries will be minimized, especially with bodyweight training. 

You can find above a complete 10 minute follow along dynamic warm up that can be performed anywhere and by any fitness level enthusiast. 

3 HIIT Beginner Routines (Bonus Workouts)

Below you can find bonus 3x 10 minute HIIT workouts. 1 is a classical HIIT full body routine, the second one is a low-impact, 13 exercises 10 minute workout and the last one is a core HIIT routine. 

All of the 3 workout videos are follow along so you only have to replicate what's presented. 

10 Minute Full Body HIIT Workout at Home

For this 10 minute full body HIIT workout at home, there are 8 bodyweight exercises included. The timer used is Tabata which means 20 seconds of work followed by 10 seconds of rest for each exercise. 

2 total rounds should be completed and there is a 90 second between round rest applied. 

Here is the HIIT exercise list: 

1. Ground lunge

2. T push up

3. Drop split squat 

4. Push up knee tap

5. Side lunge to jump squat

6. Jack push up

7. Plank forward arm reach

8. Speed burpee

10 Minute Low Impact Workout

 This 10 minute low impact home cardio workout includes 13 no equipment exercises. 30/20 seconds of work/rest timer intervals. Only 1 set for each of these 13 exercises performed and completed and the workout is done. 

Here is the exercise list: 

1. T push up to row

2. Squat with knee to elbow raise

3. Plank push up to jump out

4. Ground tap skaters

5. Scorpion plank reverse step

6. Squat to cursty lunge

7. Push up isometric hold jump outs

8. Jump in to jump out

9. Leg back raise to spiderman push up

10. Cross step plank

11. One arm leg twists

12. Side cross step to forward lunge

13. Hollow body hold to crab reach

10 Minute Core HIIT Workout

 4 exercises are included in this 10 minute core workout at home, 30/20 seconds of work/rest. 3 rounds should be completed. No rests between rounds are allowed.

Here is the core exercise list: 

1. High knees to straddle. 

2. Walk out push up to sit out. 

3. Plank push up to back jump. 

4. High knees to mountain climbers. 

Summing It Up 

Doing 10 minutes of HIIT as a beginner can be highly beneficial for your overall fitness shape and how do you feel and perform on a daily basis.

If you manage to perform 4-6 times per week,10 minute HIIT workouts, you will feel better, burn more calories on a weekly basis and lose weight. For best results, it is highly recommended the diet to be set in a slight caloric deficit. Either way, even if you only work out and keep eating like now, you will still manage to lose weight and get in better shape. This is the beauty of HIIT, it will help you feel better and move with fewer frustrations without taking much of your time. 

As a beginner, performing more full body workouts is great because this will help you change and build your body composition in a quick way at the start, and this will be a great foundation set for a future, better, fitter and stronger you. 

Today we have reviewed in depth a complete 10 minute HIIT workout for beginners. The session consists of 6 bodyweight exercises, each should be performed for 30 seconds followed by 20 seconds of rest. Once done with the first set, you will rest for 1 minute and repeat again. This is it, simple as it sounds. But not that easy. This workout will challenge you, it might pull you out of the comfort zone, but this is highly beneficial and will help you move forward with your fitness, progress and better lifestyle. 

What is your favorite 10 minute HIIT workout for beginners? 

Comment below! 

To your Fitter self,


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