10-Minute Workout
High-intensity interval training, as its name suggests, features intensive bouts of movements to elevate heart rate and stimulate the muscles within a short period of time. The 10-minute, HIIT workout below can be completed anywhere and only requires a stopwatch to track time. Moving through the five exercises below, perform each as many reps as possible within 20 seconds, rest for 10 seconds, then move onto the next exercise. Ultimately, you will complete each exercise four times for a total of 10 minutes.
1. Mountain Climbers (20 seconds)
Mountain climbers are an effective way to elevate heart rate and get the body moving. Beginning in a pushup position, supporting weight with hands and toes, bend and bring one knee under the hip. Reverse the position by straightening out the leg, bending the other knee, and repeating as thoroughly and quickly as possible.
Rest for 10 seconds
2. Plank Jacks (20 seconds)
Combining planks and jumping jacks, plank jacks combine both aerobic exercise and resistance training. Start by positioning into a stable, straight plank with elbows bent or arms straight. While keeping the upper body tight and abs contracted, jump the feet outward as if completing a regular jumping jack. Return feet to the starting position, or common plank, for one rep.
Rest for 10 seconds
3. Squat Jumps (20 seconds)
Squat jumps are an explosive plyometric exercise, elevating the heart through jumps and targeting the legs through bodyweight squats. With hands behind the head or arms crossed over the chest, start in the squat position, keeping the head up, back straight, and feet positioned shoulder width. Jump straight into the air as high as possible, plant feet into the floor, squat down, and jump again.
Rest for 10 seconds
4. Pushups (20 seconds)
Push-ups are one of the most effective bodyweight exercises to target the upper body. In plank position, or with knees on the ground for a modified variation, bend arms and lower your chest towards the ground. Push back up for one repetition and repeat.
Rest for 10 seconds
5. Butt Kicks (20 seconds)
Acting as an aerobic and leg-strengthening exercise, butt kicks can truly kick your butt if practiced in good form! Similar to jogging in place, flex the right knee and kick the right heel toward the glutes. As the right leg comes down, kick the left leg up, and continue the pattern with arms swinging by your side.
Rest for 10 seconds
Repeat three more times for a total of 4 rounds
