A 10-Minute HIIT Routine That Will Torch Calories

High-intensity interval training, or HIIT, is one of our all-time favorite workouts. HIIT raises your heart rate and sculpts your body from head to toe. And by mixing in short bursts of cardio with toning moves, you're giving your metabolism a major boost that will keep you burning calories all day long.

High-intensity interval training, or HIIT, is one of our all-time favorite workouts. (Image: Tone It Up)

We're sharing a HIIT routine that you can complete in just 10 minutes — no equipment needed! You can do this anytime wherever you may be. So let's HIIT it!

Circuit 1

Go through two rounds before moving on to the next circuit.

Move 1: Burpee + Push-Up

This move boosts your metabolism and sculpts your abs, chest and shoulders. (Image: Tone It Up)

This move boosts your metabolism and sculpts your abs, chest and shoulders.

  1. Start standing tall with your feet hip-width apart.
  2. Jump into the air, then lower your hands to the ground and hop your legs back into plank position.
  3. Lower your chest toward the ground and perform a push-up.
  4. Hop your legs forward so that you're in a crouching position.
  5. From here, jump straight into the air.
  6. Do as many repetitions as you can with correct form in 30 seconds.

Tips

You can modify burpees by removing the jump or stepping back into plank position.

Move 2: Tummy Toner

Tummy toners tighten your waistline and strengthen your shoulders. (Image: Tone It Up)

Tummy toners tighten your waistline and strengthen your shoulders.

  1. Begin in a plank position with your wrists directly beneath your shoulders.
  2. With your core engaged, lift your right knee up to your right elbow.
  3. Lower and repeat on the opposite side.
  4. Complete 15 reps on each side.
  5. Rest for 30 seconds.

Circuit 2

Go through two rounds before moving on to the next circuit.

Move 1: Squat Jump

This explosive move tones your entire lower body while raising your heart rate and boosting your metabolism. (Image: Tone It Up)

This explosive move tones your entire lower body while raising your heart rate and boosting your metabolism.

  1. Begin in a squat position with your feet hip-width apart.
  2. Make sure your knees don't extend past your toes.
  3. Push off the ground and jump as high into the air as possible.
  4. Land softly in a squat position.
  5. Do as many reps as you can in 30 seconds.

Move 2: Standing Single-Leg Side Crunch

Standing single-leg side crunches target those hard-to-reach obliques and tighten your waistline. (Image: Tone It Up)

Standing single-leg side crunches target those hard-to-reach obliques and tighten your waistline.

  1. Begin standing on your right leg with your left leg raised to the side.
  2. Raise your left arm above your head.
  3. Slowly raise your left knee up while lowering your left elbow down to meet it.
  4. Return to starting position.
  5. Complete 15 reps on each side.
  6. Rest for 30 seconds.

Read more: 5 Ways to Supercharge Your HIIT Routine

Circuit 3

Go through two rounds.

Move 1: Triceps Dip

Sculpt your triceps with this challenging move. (Image: Tone It Up)

Sculpt your triceps with this challenging move.

  1. Begin with your back to a chair with your palms planted on the edge and knees bent in front of you.
  2. Bend your arms at the elbow to lower your body down until your arms form a 90-degree angle.
  3. Extend your arms to return to the starting position.
  4. Complete 20 reps.

Move 2: Starfish Cross Crunch

Starfish cross crunches sculpt your entire core. (Image: Tone It Up)

Starfish cross crunches sculpt your entire core.

  1. Begin on your back with arms and legs out to the sides.
  2. Engage your core and lift your right arm and left leg up off the ground.
  3. Touch your right hand to your left foot.
  4. Lower back down.
  5. Complete 15 reps on each side.

Move 3: Bridge March

Get the booty of your dreams with this move. (Image: Tone It Up)

Get the booty of your dreams with this move.

  1. Begin lying on your back with your legs bent.
  2. Push your hips up into a bridge position, squeezing your booty at the top.
  3. Keeping your booty lifted, raise your right foot off the ground and back down in a marching motion.
  4. Repeat with your left foot.
  5. Complete 15 reps on each side.

Looking for more total-body toning? Join our Tone It Up challenges!

Read more: How to Do a HIIT Workout at Home

Load Comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use , Privacy Policy and Copyright Policy . The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.