10 Minute HIIT Workout

The best 10 minute workout that you will ever try! 7 exercises that will challenge every muscle in your body. Get ready to be challenged. Let's Get It! 


Full Body 10 Minute 

HIIT Workout For Men

Your 10 Minute

HIIT Workout Details:

Do 2 rounds of the following exercises: 

Ground Lunge 

T Push Up 

Drop Split Squat

Knee Tap Push Up 

Side Lunge to Jump Squat Combo

Jack Push Up 

Circle Speed Burpee

Arm Reach Plank

Work: 20 seconds / Rest: 10 seconds

Rest between rounds: 90 seconds

Workout Level: Intermediate

Is 10 Minutes of

HIIT Cardio Enough?

10 MInute HIIT Workout

Yes, it is enough.

10 minutes is sufficient time to hit your whole body. But that will happen only if you take your 10 minute HIIT workout seriously. 

What does this mean? 

Warm up well, do some mobility or stretching and then, attack your 10 minute workout. 

Due to the really short time frame, you will have to push the pedal. So this is one longer sprint that have to challenge yourself and turn you out of your comfort zone. 

You have to be in "the zone" while doing a good 10 minute HIIT workout. Otherwise, there will be no point of doing 10 minute workouts at all. It's all or nothing here.

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What's The Best

10 Minute Workout?

10 MInute HIIT Workout

There's no such thing as "best workout". There are workouts that work, and workouts does not. It all depends on your training level, technique, TUT (Time Under Tension) and how proficient you are with the movements. 

However, a good and effective 10 minute HIIT workout can be considered as a routine where we you will target your whole body. You will have to do multiple exercises so you can "stress" the body in different angles and ways. 

By creating different stimulus over your body, you will get more challenged and the session will be more difficult. 

In my personal opinion, the best 10 minute workout will be the one that will put you out of the comfort zone, make you sweat and give you the feeling that "you're going to die". Essentially, this can be considered as a high intense workout or a good 10 minute hiit workout. 

Does 10 Minute HIIT Workout 

 Help Lose Belly Fat?

10 MInute HIIT Workout

Fair question. 

As stated above, a good and effective 10 minute HIIT workout can be considered as a full body, intense and dynamic workout that will push your body to burn more calories due to its high intensity nature. 

So can we consider and claim that the 10 minute HIIT workout can help you lose weight or belly fat? Sure thing. 

But keep in mind that you'll have to look into your sleep/recovery and diet as well because there's no such thing as "the best fat loss workout" or whatever. The working out is generally the stimulus that your body will receive. 

The rest is on you. How you eat and how well your recovery (sleep) is will be the major factors for you to succeed with the weight loss journey. 

Is HIIT Better Than Cardio?

10 MInute HIIT Workout

HIIT is better than cardio when it comes to time investment and brain engagement.

What does this mean? 

Hiit workouts are shorter in duration, higher in intensity and way more fun compared to the long cardio workouts. 

Both are great. You don't have to limit yourself just with the one.

Essentially, HIIT workouts and this 10 minute hiit workout are hybrid sessions between resistance exercises and cardio as well. 

Here the sessions will be short and intense compared to a longer, lower-intensity cardio workouts such as rowing, biking, swimming, hiking, jumping rope, boxing or jogging. 

From the other hand, the regular cardio workouts are longer in duration but with less impact on your body in terms of intensity and applied stress. 

If you're a cardio maniac, then you can easily combine 2-3 hiit workouts per week with 2 cardio sessions. 

But if you're looking to lose weight while saving some precious time to yourself, then go with the HIIT workouts. It's more convenient. However, if you like spending more time outdoor, get a bike, jog or hike and you'll be just fine. 

In addition, the greatest benefit that you'll gain by doing cardio only workouts is the "recovery" effect from your resistance workouts. This means that if you're pumping and doing more strength and hypertrophy resistance workouts, then adding 1 or 2 long duration cardio sessions per week will serve not just as cardio builder but will help a lot with your recovery between resistance workouts. 

In addition, your endurance will improve and respectivelly, your working sets will increase because you will manage to throw a few extra reps on each set, and that will serve you very well. 

What Happens

If You Do HIIT Everyday?

10 MInute HIIT Workout

Doing HIIT workouts everyday is not really the smartest approach to training.

However, if you manage to invest 20 minutes of your time, 6 times per week, then I will give you a great way to structure your 10 minute HIIT workout plan (later in this article). 

Doing HIIT everyday will generally do more harm than good to your body. The simple reason is that you can mess up your hormones. Due to the high intensity nature of the HIIT workouts, your body will be constantly in "fight or flight" mode. 

This response by your body will push it to create more cortisol and estrogen. When your estrogen is high, your testosterone will be low. This is the most simple way to explain to you what happens if you over-push the intensity and frequency of your HIIT workouts. 

However, the only way to do HIIT workouts almost every day is to follow 10 minute HIIT workouts, 5-6 times per week. 

This is a high frequency training ideology applied into a HIIT workout frame. This is fun, cool and will help you lose weight in a super conveneint way. 

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How Often to Do a
10 Minute HIIT Workout?
10 MInute HIIT Workout

An optimal way to follow your 10 minute HIIT workout is to do full body sessions 3-4 times per week (at least).

This way, your body will receieve a consistent stimulus and will burn lots of calories. As result, if you don't start eating more (due to the applied stress), you will lose weight. 

This is a safer approach compared to do 5-6 HIIT workouts per week (20-30 minute duration). 

The simple reason is that it's going to be very difficult to over-train for just 10 minutes time. Especially, if you don't use any heavy weights at the gym or any weights at all. 

Does HIIT Make You

Lose Muscle?

10 MInute HIIT Workout

If this question "affects" you a lot, then you're a lifting guy or you simply prefer to do more strength and hypertrophy workouts. The answer is YES - HIIT workouts can make you lose muscle.If you over-do your HIIT workouts.

But If you're smart about your HIIT training, then no, HIIT won't make your body lose muscle.  For example, if you do 10 minute HIIT workouts, you will not lose muscle. 

Let's look closer into 2 different scenarios: 

1. You PUMP more compared to cardio and conditioning - if you lift weights, or simply do calisthenics that will be more focused on building muscle, by doing too much HIIT your body can lose some gainz. Too much cardio is not always a good thing. In this case, make sure to include 2-3 x 10 minute HIIT workouts at the end of your pump routines. Use these as cardio-finishers. 

2. You want to only follow a bodyweight HIIT workouts - if you follow only HIIT workouts, then it's not necessary your body to lose muscle. Because you're probably not that "jacked" compared to a guy from the gym who's lifting weights frequently. 

You will get toned up, more energized, will lose fat, enhance your brain function and will feel overall - better. 

And if you're just starting out with the HIIT training, then you will even gain, not lose muscle due to the high volume of repetitions and increased TUT (Time Under Tension) on your muscles. 

How Long Should HIIT Last?
10 MInute HIIT Workout

The duration of your HIIT workouts will be mainly determined by a few factors: 

1. What's your goal to do HIIT workouts? Will you use these as workout finishers after your lifting/pumping sessions or you will focus to do mainly HIIT workouts on a weekly basis? 

2. How frequent do you want to do your HIIT workouts? How many days per week? 

Here are a few templates that you can rely on: 

Use 12-15 minute HIIT workouts as strength/hypertrophy workout finishers. Do this at the very end of your gym or resistance workouts (resistance workout can be also a bodyweight routine). 

2 HIIT workouts per week - here you can use longer HIIT sessions due to the fact that your body will rest for the next 3-4 days. Do 10-15 exercises and combine these into 2 or 3 different circuits. Do 3-4 rounds for each circuit and your long HIIT session is done. Here the duration can be somewhere between 40 and 60 minutes time. 

3-4 HIIT workouts per week - 25-30 minute HIIT workouts. 

5-6 HIIT workouts per week - for 5 sessions, you can do 15-20ish minute workouts but for 6 routines per week, I would highly advice you to trust the 10 minute HIIT wrokouts. 

DISCLAIMER: for all sessions above, the warm up time is not included. So keep in mind that there should be 10-15 minutes above these numbers. Don't skip your warm up - ever. 

What Is The Perfect
10 Minute HIIT Workout Plan?

The perfect 10 minute HIIT workout plan needs to be consisted by at least 5 workouts per week. Due to the very low amount of time, these workouts need to target your full body or your core to get best results. 

My personal "point of view" regarding the best 10 minute HIIT workout plan is to follow 6 workouts per week. 

Here's an exemplery 10 minute HIIT workout Plan (Weekly Option): 

Workout 1 - Monday - Full Body Session 

Workout 2 - Tuesday - Full Body Session

 Workout 3 - Wednesday - Core HIIT Workout 

Workout 4 - Thursday - Full Body Session 

Workout 5 - Friday - Core HIIT Workout 

Workout 6 - Saturday - Full Body Session 

Sunday - Complete Rest 

This is a 10 minute HIIT workout scenario for 4 full body sessions + 2 core HIIT workouts per week.

You can also do 3 full body + 2-3 Core HIIT workouts per week. 

This is the perfect 10 minute HIIT workout plan. 

Before You Go, Check These Bodyweight HIIT Workouts!

Summary Of The 
10 Minute HIIT
Workout For Men
full body exercises without weights

In this article, I have created for you a complete, follow-along 10 minute HIIT workout that you can do anywhere you want. 

We have discussed many things such as: is 10 minutes of hiit workout enough to lose weight? What's the best 10 minute workout? How often to do 10 minute workouts? What's the perfect 10 minute hiit workout plan? etc. 

In my opinion, the 10 minute HIIT workouts are very effective. If you manage to invest 20 minutes, 6 days per week, then you'll achieve great results if you can maintain that frequency of working out. 

You don't need any weights, GYM or machines. You only have to give this 10 minute HIIT workout session a try and let me know how it was for you. This is it. 

So what happens next? 

Give this session a test drive and write back to me with the feedback. 

I will LOVE to Connect! 

Which bodyweight exercise did you like most from this 10 minute HIIT workout video?

Comment Below.

Coach Vlad

Here are a few more 10 Minute HIIT Workouts you can try: 

Workout 1 

Workout 2 

Workout 3 

Workout 4

Thanks For Reading! 

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