Finding Time for Fitness in a Busy Life

Total Body 10 Minute HIIT Workout

Total Body 10 Minute HIIT Workout

What is a HIIT workout?

High Intensity Interval Training. You may have read briefly about this in my Easy Tabata Workout. But I want to dive a bit deeper into why this is a great workout to do at home. These workouts are QUICK and they get your heart rate up! HIIT workouts can be done anywhere because typically you do not need to use weights. There may be jumping in HIIT workouts but you can definitely modify if you need to and you will still get a great workout!

HIIT workouts are basically a fancy form of cardio, except you don’t need a machine to do it. Cardio is great when you want to lose weight because it burns a ton of calories in a short amount of time. I don’t typically do a cardio only workout because I like using weights and I am looking to gain muscle. However, if you are looking to add more cardio into your weekly workouts, HIIT workouts are for you!

Total Body HIIT Workout

Typically, a HIIT workout is timed. Do 30 seconds of squats then 30 second of jump lunges. Well, I wanted to do it a bit differently. In my Barre Legs Workout, we did a ladder for each move, so we are kind of going to do that again. We are going to do 2 reps for the first move, then 2 reps of the second move. Then 4 reps of the first move and 4 of the second. And continue until you hit 10 reps, after 10 reps of each move, you will go down to 8, then 6, 4, and finish with 2.

There will only be 6 moves to make this a quick workout. I originally had burpees in this workout because I LOVE them but doing all those burpees made this workout a lot longer than a typical HIIT workout. So, you are welcome! No burpees… in this workout at least! Haha! This will be a total body HIIT workout! You will work every muscle in your body and feel great after these exercises!

This Total Body HIIT workout will take you about 10 minutes to complete and that includes warm up and cool down!  It is so quick because you are only doing each ladder 1 time through. You can definitely do each ladder 2 times through and you will add about 7 minutes to this workout.


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Step by Step Instructions

Squat Pulses

  • First, stand with feet hip width apart
  • Next, squat back
  • Then, pulse the number of reps

180 Squat Jumps

  • First, stay squatted down from the pulse
  • Then, pushing through your heels, jump and rotate 180 degrees
    • to modify, do not jump and step around 180 degrees
  • Land squatted down
  • Repeat the number of reps
  • Then go back to Squat Pulses to complete the set


  • First, lay stomach down on the ground with your arms above your head
  • Squeezing your back, raise your legs off the ground and your upper body off the ground
  • Next, lower back down slowly
  • Repeat the number of reps

Push Up Rotate

  • First, start in high plank position
    • to modify, go down to your knees
  • Next, lower down into a push up
  • Then push back up to high plank position
  • While pushing up, rotate to right side plank
    • to modify, leave one knee on the ground
  • Then return back to high plank position
  • Repeat the number of reps (alternating sides)
  • Then go back to Superman to complete the set

Beast Walk

  • First, start in table top position
  • Then, lift knees off the ground
  • Next, move your right hand and left leg forward (keeping in the same position)
  • Then, move your left hand and right leg forward (keeping in the same position)
  • Repeat the number of reps
    • Each step forward counts as one rep

Mountain Climbers

  • First, start in high plank position
  • Then, bring your right knee towards your chest
  • Next, return your right foot back down
  • Then, bring your left knee towards your chest
  • Next, return your left foot back
  • Repeat the number of reps
    • One knee to chest counts as one rep
  • Then go back to Beast Walk to complete the set


This workout is a bit different than most workouts I post so I really hope you enjoy it! I definitely did when I put it together! What is your favorite type of HIIT workout?

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Disclaimer: I am a NASM certified personal trainer. I can give advice on what workouts would be great for just about anybody. If you have any medical conditions, please check with your doctor before starting a workout routine.

I may share food ideas and recipes, but I am not a licensed dietitian. I can show you foods I love to eat which may have helped me achieve my weight loss and health goals. I cannot provide meal plans.


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