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.

HIIT

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.

Burpee

 

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. 

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Seven 10-Minute No Excuses Workouts Reviewed Just For You

Who Says You Need More Than 10 Minutes To Get A Good Workout?

I’ve reviewed seven 10 minute no excuses workouts for you.The best part is they are all free!

In the summer it seems like the pace should slow down, but for most people it picks up. Between the graduation parties, outdoor barbecues, kid’s softball games and yard work, do you find it even harder to find the time to work out?

If you don’t have an hour to dedicate to exercise, there’s a lot to be said for a 10 minute workout.  Tony Horton kicked off his career with them and dispelled the myth that if you don’t have at least an hour to spend you’re wasting your time.

Short workouts are a good pick-me-up because they raise your metabolism.  Plus you can burn a decent amount of calories, define some muscle and use them to stay motivated until you have more time.

Check out the links to the seven effective, 10 minute workouts on YouTube that I’ve reviewed just for you. You can mix and match them and do a different one every day.  Let me know which one you like the best.

Don't have an hour? Ten minutes a day can deliver results too.

10 Minute Workout for Arms and Legs with Sadie Lincoln.  This workout covers all major muscle groups in ten minutes and uses a set of light dumbbells.  Sadie is the founder of the Barre 3 and this workout incorporates some of the barre moves minus the bar.  Don’t underestimate this workout.  You’d be surprised how the muscle fatigue kicks in before you’re done. The link to the video is here.

Tracy Iron Man 2 Workout for Gwenyth Paltrow.  This workout won’t be for everyone, but I wanted to include it because it would certainly get the job done in 10 minutes.  The Tracy Anderson method is based on doing a lot of reps – 20 to 40 – for each exercise. Several of the positions are tricky so proper form is critical.  If some of the moves are too advanced – for example the side plank on one arm, and headstand – be sure to modify as needed. Tracy is a well-known personal trainer of the stars and has several more short workouts for arms, legs and abs on YouTube.  Check it out here.

Yoga For Dummies – This program has been around for awhile but I still love this yoga workout!  If you haven’t done yoga before, Yoga For Dummies Part One will get you started with 12 basic yoga poses.  Yoga isn’t just good for meditation.  Studies have shown that yoga improves strength, stamina and flexibility and can help prevent injuries in runners and other athletes.  Once you’ve completed the first video you can go through the entire series – five workouts total – each about 10 minutes in length. Click here for Yoga for Dummies Part One.

Fat Blasting 10-Minute Workout Video With Jeanette Jenkins – This is a tough and effective 10 minute interval workout.  Jeanette takes you through five intense exercises including a burpee-push-up combo that adds a shuffle and jump, and 25 reps of a front kick two-hand touch down move that pushes the heart rate over the top.  She uses a set of what looks like five pound dumbbells so have a pair handy.  This workout is brought to you by Popsugar. They have a series of  workouts on YouTube for you to try. The Fat Blasting link is here.

ThinQ 10 Minute Ab Workout – Total focus is on core work in this video that starts out with basic ab curls and progresses to more advanced compound moves that incorporates more lower ab and oblique, and finally total core. ThinQ Fitness has a web site that has tons of workouts and their YouTube channel has several 10 minute workouts that you can try.  For longer workouts and more variety, you can subscribe to their site, which in my opinion is the answer to Exercise TV. A monthly subscription is only $5 a month. Check out the Ab Workout here.

Cardio Booster Workout by BeFit in 90. – Here’s another quick workout that will get your heart rate up with some basic moves in 10 minutes.  This workout uses sports drills – jumping jacks, running mans, squats with knee lifts and squat jumps.  These moves can be modified to take up or bring down the intensity.  The Cardio Booster by Be Fit is here.

Dirty Dancing “Yes” Workout – If you like to dance you can have fun and get your heart rate up with this 10 minute workout and won’t have to do the dreaded burpees or jumping jacks found in the Cardio Booster.  The instructor does a good job of teaching the moves and does add-ons so by the time the 10 minutes is up you’re moving at a good pace. A word of caution. The teacher is in high heels.  I recommend tennis shoes.  There’s no reason to risk a foot or ankle injury. Get started on your dance workout here.

Everybody Has Ten Minutes

Remember, research has been done that shows that ten minutes of brisk exercise triggers metabolic changes that last for at least an hour and can help prevent heart and other diseases.  You don’t have to have an hour or a gym membership to get or stay in shape.

Do one of these workouts every day (Monday through Friday).  Mix and match them or find your favorite and stick with it for a full week.  Or, if you have 20 minutes, pair two of them like the Cardio Booster and the ThinQ Ab Workout.  You’ll notice a definite improvement in your fitness level in no time at all.

I’m always looking for new workouts to share so stay tuned to this site for the latest updates by subscribing or liking my Facebook Fan page.

Do you have a favorite workout? Let me know what works for you in the comment box below.