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This 10 Minute HIIT Workout Will Melt Fat

A group of exercise enthusiasts completing a 10 minute hiit workout. She is performing press-ups.

HIIT (High Intensity Interval) training is a great way to cram a lot of exercise into a short space of time. This 10 minute HIIT workout is the equivalent of an hour-long gym sesh. For 10-minutes you will be exercising at maximum (or near maximum) intensity. Your heart rate will be through the roof and you’ll be fully immersed in maintain maximal output. During this workout, there’s no time for social media updates or conversations with other trainers.

Though it’s not everyone’s cup of tea, HIIT is a highly focused fitness methodology that enables you to maximise every second of your session. I’m just generalising here but most people who use public gyms spend the majority of the time not exercising. That sounds contradictory I know but if you observe the average gym-goer, you’ll see that they waste a lot of training time.

One reason for this is that few people follow structured training sessions. Going to the gym without a plan or routine will likely lead to less exercise being done. However, with this 10-minute HIIT workout, you will have a structured session to follow. And, if at the end of this 10-minute workout you feel like you could do more, you can complete another round – or two!

How it works

After completing the warm-up, you are going to work through the four exercises below. On your training timer set a 20-second countdown followed by a 10-second countdown. For 20-seconds you are to hit the exercise with everything you’ve got. Once the buzzer sounds take your well-earned 10-second rest. Repeat this format for 2-minutes & 30-seconds. In total, you should complete 5 high-intensity sets for each of the four exercises.

Methods of modification

Don’t feel like you’ve got to follow this 10-minute HIIT workout to the letter. The plan below need only act as a template. You can change any of the exercises to suit your preferences or equipment availability.

For example, if you don’t use a public gym you may not have access to a running machine or rower. But that’s not a problem because the run can be performed outside (of you could sprint on the spot) and you could substitute skipping for rowing.

The same goes for the two resistance exercises. If you haven’t got access to a kettlebell you could replace it with a pair of dumbbells or an Olympic barbell and perform thrusters instead. Static double-footed jump into burpee is just as effective as jumping onto a plyo box.



5/10-minutes progressively warming up on the X-trainer or rower. Throughout the warm-up, it would be wise to include some resistance exercises.


10 minute HIIT workout


HIIT Exercise #1: Rowing

Rowing is one of the best exercises for developing all-around fitness. Because it activates the two largest muscle groups – legs and back – rowing provides a whole-body workout while also stimulating the cardio-respiratory system. These fitness benefits make rowing a must-have exercise in any training session.

A chart showing HIIT intervals and rest periods.

HIIT Exercise #2: Kettlebell swings

So simple yet so effective. Kettlebell swings have been shown to fire-up the metabolism like no other exercise. But also they keep the metabolism ticking over for up to 30-minutes after training. In addition, swings are a super whole-body strength and muscular endurance developer. And, if you’re feeling a bit feisty, you can increase the intensity by putting some extra umph! into the kettlebell propelling it high above your head.

A chart showing HIIT intervals and rest periods.

HIIT Exercise #3: Running

Running makes for an excellent HIIT exercise. When that buzzer sounds you just punch it from naught to warp speed in two strides. If you’re using an indoor treadmill, it’s best to keep the belt spinning. Stopping and starting the belt takes yonks. By the time you’ve got the infernal thing up to speed the interval will have finished.

HIIT Exercise #4: Plyo box jumps into burpees

Plyo box jump into burpee is a favourite among CrossFit athletes. A combination of two highly functional calisthenic exercises, your whole body, including your cardiovascular system, will receive a ruddy good workout. The movement is initiated with an explosive double footed jump onto a box (about 2- to 4-foot high). After dropping down the opposite side pop straight into a burpee. Then repeat. The objective here is to maintain a methodical pace. Because of the multifaceted nature of the exercise it’s not practical to go fast. But then this exercise is such a beast that you won’t need to so long as you keep continuous for the full 20-seconds.

A chart showing HIIT intervals and rest periods.

If you’ve been left wanting more try these 5 Best Exercises For Fat Loss.
Want to know what the best fat loss workouts are?

Enjoyed this circuit? Has it left you hungry for more? Click on the image below and get your copy of the Hungry4Fitness Book of Circuits Vol. 1.

Circuit training is one of the best forms of physical exercise for maintaining and increasing overall-fitness. A well designed circuit will provide a great cardiovascular workout, strengthening the heart and lungs in the process, whilst also improving muscle endurance and developing functional strength. This unique combination, of fat burning and muscle building, which singular exercises, such as running, cycling, swimming or weights cannot give, will help to sculpt a lean defined physique.


(As we are very interested in user experience here at Hungry4Fitness, we would be very grateful if you could take a few seconds out of your day to leave a comment. Thanks in advance!)

Blog Author

Adam Priest, former Royal Marines Commando, is a personal trainer, lecturer, boxing and Thai boxing enthusiast.


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