10 Minute Total Body “no equipment” HIIT Workout
This workout will get the body moving and the heart pumping to burn more fat and gain lean muscle.
Losing weight and getting stronger doesn’t need to take up all your time. The benefits of high intensity interval training is it’s time efficient, you’ll burn more fat, lose weight without losing muscle, plus the benefits of the fat burn will continue even after the workout has finished. Not bad eh?
With just 2 rounds consisting of 5 movements - 30 seconds work followed by 30 seconds rest - in 4 minutes you are on the way to a stronger, leaner you in no time at all.
Squats - 30 seconds work / 30 seconds rest
Squats are one of the main functional movements which help to improve lower and upper body strength, not just the legs.
Whilst depth of the squat is what we're looking for, do not force your body into positions it doesn't feel comfortable in. Before descending, make sure you pull your head back, chest is raised and you have a slight arch in your lower back. At no time during the squat should you bend over at the lower back or look down. Look straight ahead.
SCALE: For those struggling to break parallel, start with a Box Squat that involves sitting back or onto a box (or chair), maintaining a neutral spine, and then return to standing.
Jumping Jacks - 30 seconds work / 30 seconds rest
Jumping Jacks (or star jumps to our inner child!) is a whole body exercise that works various muscles in the body as well as improving stamina and removing stress.
Stand with your feet together and your arms by your side. In one movement, jump your feet out to the sides and raise your arms above your head. Then immediately reverse this movement back to your starting position.
SCALE: For those who are pregnant, or have been advised not to jump due to bad knees or feet etc. the other option is to squat instead of jump.
High Knees - 30 seconds work / 30 seconds rest
Stand with your feet hip-width apart, look straight ahead, with your hands raised to hip height (like a zombie)
Jump on the spot as fast as you can from one foot to the other, lifting your knees as high as possible. Ensure you land softly on the floor with the balls of feet, keeping good posture with a long neck and shoulders back.
SCALE: Marching
Jumping Lunges - 30 seconds work / 30 seconds rest
This plyometric move helps to pump up the cardio to an ordinary lunge. These short explosive movements help to improve your power, balance & speed.
Start with a standard forward lunge and your feet hip-width apart. Take a step forward and lower until both knees are bent at a 90° angle. Make sure to keep your torso upright and as straight as possible throughout the movement. From here, push explosively off the ground, switching the positions of your legs mid-air so you land and immediately drop into another lunge but with the opposite leg forwards. Be sure to land as softly as possible. SCALE: Forward lunge
Mountain Climbers - 30 seconds work / 30 seconds rest
The compound movement of the Mountain Climber is possibly one of the best exercises to do in HIIT workouts to work several joints and muscles at the same time. Few exercises are as efficient as this.
Start in high plank position with hands directly under shoulders and legs extended behind you. Tuck tailbone in as you engage core muscles. Push the floor away from you and look ahead. Ensure your hips don’t shift from side to side by squeezing your bum. Bend one knee and draw it to chest, then straighten behind you. Repeat on other side, alternating without stopping.
SCALE: Use a chair or box and lift knee to your chest