10 Minute Total Body HiiT Workouts

10 Minute Total Body HiiT Workouts

Four great go to workouts which only take 10 minutes to perform. This series of workouts are a perfectly good way to get your fitness back on track. I know that it is always hard to fit in any kind of workout sometimes, so 10 Minutes can fit into any day. Therefore, I have the perfect Challenge for you that can be achieved quickly and easily for any level.

Each exercise needs to be performed for 30 seconds with a 10-second rest in between each one so it is a short sharp workout. Do this workout 5 days per week and watch your improvements skyrocket.

Your aim is to do as many repetitions as you can. Please ensure you also do a quick warm up and cool down.

 

 

5 Exercises – Each 30 Seconds

Power Squats

Oblique Twists (Alternate)

Mountain Climbers

Single Legged Deadlifts (Alternate)

Plyometric Lunges

Neutral Stance Position

Stand feet hip width apart. Stand tall opening up your chest by drawing your shoulder blades down your spine. Engage your core and sink into your feet looking straight ahead of you.

Power Squats

Start in a neutral stance position. Initiate this exercise by pushing your butt back and down as if sitting into a chair to approximately knee height. From that position jump into the air returning to that squat position.

Oblique Twists

Lie on your back with your knees-up and feet on the floor. Place your finger tips by the side of your temple. Aim to reach your arm across your body to the opposite knee feeling the twist down your side. Repeat on the other side.

Mountain Climbers

Come into a plank position engaging your core, squeezing your glutes with your heels pushing down to the floor. Start on your right leg by bringing knee up to chest and then swap sides. Should feel like you are climbing.

Single Legged Deadlifts

Start in your neutral stance. Start on the right and by lifting your foot and tipping your upper body forward reaching with your right arm until you are perpendicular to the floor. Come back and repeat on the other side. When returning to the start really think about pushing through the foot on the floor whilst squeezing your glutes.

Plyometric Lunges

Neutral stance and step your right leg back with knee to the floor. You should find yourself in a 90/90 degree angle and be able to see your front toe. Your aim is to jump up switching legs.

Once completed your first round, Rest for 1 minute then repeat all over again.

Remember to ensure that you choose the option that is right for you and to push your own boundaries to achieve maximum fitness results.

YOU TUBE Video Demonstration Link

No 2 10 Minute Total Body HIIT Workout

The second part of this workout builds on the foundations that you have already started.

Using different exercises to challenge the body in varying ways so that we can move better and more efficiently.

Here is your second workout in this series. Each exercise you will do for 30 seconds so it is a short sharp workout. Do this work out 5 days per week and watch your improvements grow. Your aim is to do as many repetitions as you can. Please ensure you do a quick 1-minute warm up and cool down.

5 Exercises – Each 30 Seconds

Burpees

Russian Twists

Knee Lifts

Superman

Star Jumps

Neutral Stance Position

Stand feet hip width apart. Stand tall opening up your chest by drawing your shoulder blades down your spine. Engage your core and sink into your feet looking straight ahead of you.

Burpees

Start in a neutral stance position. Squat down to the floor placing your hands down. Jump your feet straight behind you and then jump forward bringing your knees by your elbows. Then finish up jumping in the air. If too much do a half burpee where you walk feet back and forth and come to standing only.

Russian Twists

Sit up on with your knees bent and feet either off or on the floor. Clasp your hands in front of your body. Twist your upper torso side to side keeping your lower limbs still.

Knee Lifts

Start in your neutral stance position. Lift your right leg up to chest and then swap sides. Arms should move with the knees in a running type formation. Keep lifting your knees high and as fast as possible. Alternatively, march on the spot.

Superman

Lie down on the fall on your stomach. Both arms and legs are long. Start with right arm and left leg and you want to stretch as far as you can on the opposing sides then repeat on the other side. Keep your core strong and think about reaching forwards and backwards as far as you can with a little lift. You should feel the extension through your back, shoulders, butt and legs.

Star Jumps

Neutral stance but with feet slightly wider than your hips. You will then jump legs out wider taking your arms up into the air forming the star shape. Then jump your legs back together and hands by your side. If that is too much step out one foot at a time and step in one foot at the time. Hands still lift following your legs.

Once completed your first round, Rest for 1 minute then repeat all over again.

Remember to ensure that you choose the option that is right for you and to push your own boundaries to achieve maximum fitness results.

YOU TUBE Video Demonstration Link

No 3 10 Minute Total Body HIIT Workout

The third part of this workout builds on the foundations that you have already started.

Using different exercises to challenge the body in varying ways so that we can move better and more efficiently.

Here is your third workout in this series. Once again each exercise you will do for 30 seconds so it is a short sharp workout. Do this work out 5 days per week and watch your improvements grow. Your aim is to do as many repetitions as you can. Please ensure you do a quick 1-minute warm up and cool down.

5 Exercises – Each 30 Seconds

Lateral Lunges

Plank to Elbow

Box Steps

Reverse Snow Angels

Skaters

Neutral Stance Position

Stand feet hip width apart. Stand tall opening up your chest by drawing your shoulder blades down your spine. Engage your core and sink into your feet looking straight ahead of you.

Lateral Lunges

Start in a neutral stance position. Step your right foot out to the side, then push into your hip as if you are pushing against the wall. Step back to neutral and the repeat on the left-hand side.

Plank To Elbow

Start in a full plank with wrists underneath your shoulders lengthened down the spine away from your ears. Important to lock your core and squeeze your glutes by pushing your heels down to the floor. Start on the right and drop your elbow to the floor and then repeat on the left taking your body with you but remaining in a strong hold. Then on the right push back up and the same on the left. If your brain can handle it always start on the opposite side to the last one.

Box Steps

Start in your neutral stance position. Step right leg forward sinking through the knees and punch with your right hand at the same time. Step then forward doing the same on the left. Step back on the right and then on the left. This time step forward on the left to start and continual alternation.

Reverse Snow Angels

Lie down on the floor on your stomach with face down. Both arms and legs are long. Take your arms in a semi-circle motion coming round to your sides, then you want to return. Your legs you want to take our wide and then close at the same time.

Skaters

Neutral stance but with feet slightly wider than your hips. Jump step to the right with your left leg behind you and taking your arms with you as if in a skating motion. Then jump across to the left doing the same thing.

Once completed your first round, Rest for 1 minute then repeat all over again.

Remember to ensure that you choose the option that is right for you and to push your own boundaries to achieve maximum fitness results.

YOU TUBE Video Demonstration Link

No 4 10 Minute Total Body HIIT Workout

Week 4 of this workout and hopefully you are seeing great results.

You have 5 New Exercises which are based on my double trouble routine. Each exercise you will do for 30 seconds so it is a short sharp workout with your 10-second rest.

Do this work out 5 days per week and watch your improvements. Your aim is to do as many repetitions as you can.

Please ensure you do a 1-Minute Warm Up and 1 Minute Cool Down.

5 Exercises – Each 30 Seconds

Squat To Crossover Lunge

Walking Press Up

Jump Steps

Walk Out & Back

Plyometric Lunges to Half Burpee

Neutral Stance Position

Stand feet hip width apart. Stand tall opening up your chest by drawing your shoulder blades down your spine. Engage your core and sink into your feet looking straight ahead of you.

Squat to Crossover Lunge

Start in a neutral stance position. Sit back and down into a squat. As you come back step your right foot behind your leg like a crossover. Come back to squat and then crossover on the left-hand side. You want to really feel that you are using your legs and feeling in the quads and your glutes.

Walking Press Up

Start in a full plank with wrists underneath your shoulders lengthened down the spine away from your ears. Important to lock your core and squeeze your glutes by pushing your heels down to the floor. Press up down the centre, come up, walk your hands to the right press-up. Back to centre walk your hands to the left and press-up. Continue to repeat.


Jump Steps

Start in your neutral stance position. Jump forward, jump back, jump to the right and then to the left. Keep changing the positions but make sure you complete the box. Example back, left, right forward etc

Walk Out & Back

Start in your neutral stance then roll down your spine bending your legs into a squat until you reach the floor. Crawl out in front of you until you can go no further then walk back to start position. Keep those knees soft and core strong.

Plyometric Lunges with Half Burpee

Neutral stance and step your right leg back into a lunge. Drop your knee and set up your 90/90 degree angle. Jump into the air swapping sides. Do this for 4 reps then add your half burpee squat, jump your legs back and then jump forward and come back to neutral.

YOU TUBE Video Demonstration Link

You can also find some more workouts within my website.

Please let me know if you have any questions or concerns.