A Ten Minute HIIT Workout You Can Do At Home.

Tabata and HIIT workouts are here to stay.  Both workouts are based on a brief period of intense exercise followed by an exercise of lower intensity or a rest period.

In the case of HIIT training, the participant does about one minute of a high-intensity cardio exercise, followed by a lower intensity exercise that can be either cardio or strength based.  My favorite form of HIIT training is to do a high intensity cardio exercise (burpees, mountain climbers, power air jacks) followed by a strength training exercise that uses multiple muscle groups (clean and press, split squats with bicep curls, lateral lunges with lateral shoulder raise).  It’s a good way to get a full-body workout in a short amount of time.


Below is a HIIT workout that you can do at home with minimal equipment.  To get the most benefit from the workout you’ll need a set of dumbbells in the five to 10 pound range.

Ten Minute HIIT Workout

Before you begin, do a warm up for about three minutes.  Walk or march in place, or back and forth across the room, while doing arm swings and circles.

Then, complete all of the exercises in the following circuit for one minute.

*Note – the cardio exercises are intense, but they only last one minute.  If they seem hard at first, just know that they will get easier each time you do them.

Cardio One – Mountain Climbers – from a plank position with both hands and toes on the floor, quickly exchange your feet as though you’re running place on your hands for one minute.  If you can’t do a full minute when you start, no worries.  Take a little break and start again when you’re ready.

Mountain Climbers


Strength One – Clean and Press  – With a dumbbell in each hand, squat making sure you push your hips behind your knees.  As you come up from the squat, do a bicep curl with both arms. When you’re back in the standing position, push both arms overhead and do a shoulder press. Return to the squat position and repeat.

(This picture shows doing the clean and press with a kettle ball.  If you have a kettle ball and want to use it, that works. A dumbbell works as well.)

Clean and press

Cardio Two – Plank Jacks – from a plank position with both hands and toes on the floor, do a jumping jack with your feet (hands stay in place) as quickly as you can for one minutes.  As with the mountain climbers, do as many as you can at first, rest, then start jumping again.

Plank Jacks

Strength Two – Stepping Lunge with Bicep Curl – with a dumbbell in each hand alternate stepping feet out to a lunge position while arms do a bicep curl.

Stepping Lunge

Cardio Three – Burpees – you probably remember these from P.E. class in grade school.  Start in a standing position with both arms overhead. Drop both hands to the floor and jump feet back so you’re in a plank position. Jump feet back up to hands and return to starting position.



Strength Three – Lateral Lunch with Shoulder Press – With a dumbbell in each hand, step right leg out to a lateral lunge. As you come back to center, push opposite arm overhead to do a shoulder press. Repeat on left and continue to alternate for one minute.

Lateral Lunge

Cardio  Four- Power Air JacksA basic jumping jack where you get as far off of the ground as you can.  Put some air between your feet and the floor. Add intensity by making big arm circles.

Jumping Jacks

Strength Four – Push Ups – These can be done on your toes or knees.  The goal is to get your chest as close to the floor as possible. Try to keep working for one minute.

Push up

Cardio Five – Football Runs – With feet shoulder width apart, run in place moving your feet as fast as you can.  You can add variety to these by moving forward and back, and side to side, or run with feet wide then close together.

Football Run

Strength Five – Plank – The plank uses nearly every muscle in the body.  Hold the plank for one minute. Make sure you keep your core tight and your hips level with your shoulders and heels. No buns in the air, please.

Elbow Plan

Cool Down – The cool down is similar to the warm up.  Walk around or march in place with arm circles or shoulder rolls until your heart rate comes back down.

HIIT Training Burns Fat and Calories in A Little Bit of Time

Research on HIIT training shows, when done on a regular basis, it is effective in reducing the risk for cardiovascular disease, lowers insulin resistance and improves glucose tolerance which helps prevent type-II diabetes.   HIIT workouts are also good calorie and fat burners and are a great ‘no excuses’ workout because they can be accomplished in as little as ten minutes a day anywhere with little or no equipment.

Let’s HIIT it!!

Images were embedded from Pinterest.  Click on picture to see source. 

Be Social! Share!