If you’re short on time but want a really effective workout without needing a ton of equipment, then high-intensity interval training (HIIT) is ideal.
If you’re not familiar with this style of training, it involves going hard on an exercise for a short amount of time, followed by a recovery period.
It’s known for boosting heart health and burning a lot of calories, which makes it useful for anyone with limited time.
You can try it yourself by doing this 10-minute beginner-friendly HIIT workout, which I’ve created for anyone who wants to work out at home.
How to do this 10-minute HIIT workout for beginners
You don’t need any fitness equipment for the routine, but you might want to use a mat.
Done correctly, HIIT should get the heart rate up and make you sweat, so have some water to hand. You should be going working enough on each exercise that you can’t hold a conversation.
You’ll work for 30 seconds then rest for 30 seconds.
Do each of the five exercises in turn to complete one round. Do two rounds in total. Take 30-60 seconds rest in between rounds.
- Plank walkout
- Jump the clock
- Knee drive (switch sides on second round)
- Walking tap jack
- Star jump
Form guides
1. Plank walkout
Time: 30sec Rest: 30sec
- Stand with your feet together.
- Raise your hands overhead, hinge forward at your hips and place your hands on the floor.
- Walk your hands forward until your body is in a straight line from your head to your heels, palms directly under your shoulders.
- Pause for a second then walk the hands back to your feet and stand up.
2. Jump the clock
Time: 30sec Rest: 30sec
- Stand with your feet together and hands by your sides.
- Imagine you’re positioned in the middle of a clock face. Do a small jump forward to land on the number 12, then jump back into the middle of your imaginary clock face.
- Jump to number 1, then return to the middle again, then 2, 3, and so on.
- If you complete a full rotation of jumps, reverse the direction and continue until the 30 seconds is up.
3. Knee drive
Time: 30sec Rest: 30sec
- Stand with your legs hip-width apart and core engaged.
- Transfer your weight into your right leg.
- Lean forward slightly, step your left leg back and raise your arms out in front at chest height.
- Bring your left knee up towards your chest, then tap it back behind you.
- Repeat for 30 seconds, then swap legs on round two.
4. Walking tap jack
Time: 30sec Rest: 30sec
- Stand with your feet together.
- Step your right leg out to the side, then the left, so that they are hip-width apart.
- Push your hips back and bend your knees to squat down and tap the floor with your right hand.
- Stand and step the feet back together.
- Repeat, tapping the floor with your left hand.
5. Star jump
Time: 30sec Rest: 30-60sec
- Stand with your feet together and hands by your sides.
- Jump both legs out to the side as you raise your arms overhead to make a star shape.
- Lower your arms back down to your sides and bring your legs back together.