– 10 Minute High Intensity Interval Training Video

10 minute full body workout – Intense Cardio for Fat Burning


This is a quick little high intensity interval training (HIIT) workout that is great for bumping up your heart rate and burning calories.  With HIIT, the benefits are endless… it is highly efficient (no more spending 2 hours in the gym for the same effects), you burn more calories during and after your workout, you reach anaerobic threshold faster which means a healthier heart, and increase your metabolism.  Whaaaaat.  I’m sold… how bout you?


2 minute warm up (adjust intensity based upon your fitness level)

Warm Up

  • high knees
  • butt kicks
  • jumping jacks
  • dynamic stretching (over-unders)


  • Up & Overs (1 minute)
  • Break (20 seconds) – shoulder stretch
  • Jump Kick (1 minute)
  • Break (20 seconds) – quad stretch
  • Plank & Punch (1 minute)
  • Break (20 seconds) – child’s pose
  • Quick Feet (30 seconds)
  • Break (20 seconds)
  • Squat Jump (30 seconds)

Cool Down

  • static stretching (hamstring)


  • Bodyweight!


  • Up & Overs – works the core, shoulders, legs (modify on forearms, stepping instead of jumping)
  • Jump Kicks – balance and stability, core – (modify without jump, modify and just bring knee to 90 degrees)
  • Plank &  Punch – core, shoulders, glutes, chest (modify on knees
  • Child’s pose – stretch lower back and arms
  • Quick Feet – works butt, legs, make sure to keep chest lifted
  • Squat Jump – works butt, legs, core, drive hips back until your quads are parallel to the ground, make sure to keep knees behind toes lift chest

3 thoughts on “– 10 Minute High Intensity Interval Training Video

  1. Hey!! Ur workout is just awesome. My marriage is in next April
    Is it possible to reduce 15-20 kgs with this workout daily along with the proper diet?
    I just loved this session. I am sweating soooooooo much.

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