In a rush? This no-equipment HIIT workout burns fat in just 10 minutes

You don't need long to raise your heart rate and increase your metabolism

Women performing mountain climber exercises at home
(Image credit: Getty Images)

The popular perception is that you need to go to the gym, take a long run, or join a workout class if you want to exercise. But if you don't have time for an extended session, this 10-minute HIIT workout can help you stay active on a busy day.

You don't need any equipment for this short routine except one of the best yoga mats for comfortable underfoot support. This makes it an ideal way to move your body when you have a spare moment or even while traveling.

High-Intensity Interval Training (HIIT) is a time-efficient style of exercise. The aim is to work out intensely for a short amount of time with as little rest as possible. This raises your heart rate and increases the amount of energy you burn throughout the day.

Most sessions last between 20 and 30 minutes, which is short but still can be challenging to fit into your schedule. That's why BodyFit By Amy's 10-minute HIIT workout is a great option when you're tight on time.

To fit 10 moves into 10 minutes, you'll do each exercise for 40 seconds, take a 20-second break, then start the next move. The routine includes mountain climbers, dynamic stretches, and several lunge variations.

Watch BodyFit By Amy's 10-minute HIIT workout

It's also a great option if you're after a routine that's kind to your joints. Amy offers high-impact and low-impact options for each move, so you can choose the style that works best for your body.

Although this session is a cardio-focused way to improve your mobility, you can use HIIT to achieve various fitness goals. If you want to lose weight, then it's worth giving this 25-minute HIIT workout for fat loss a try too.

There's also a HIIT variation known as HIRT or High-Intensity Resistance Training. The aim is the same—to train hard for a short amount of time—but the focus is on developing strength and building muscle.

The benefits of HIRT are back by research published in the Journal of Translational Medicine. The study's authors found that HIRT increased your resting energy expenditure, and was actually more effective than traditional resistance training.

To get started with HIRT at home, all you need is a set of the best adjustable dumbbells. These space-saving weights combine several dumbbells into one, so you won't need space for a whole weights rack. 

Then you can take on this 15-minute dumbbell workout to build stronger arm muscles, even when you're short on time. Importantly, it also helps you focus on your form to get the most from the short session. 

James Frew
James Frew

James is a London-based journalist and Staff Writer at Fit&Well. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf. In 2014 he was diagnosed with a chronic health condition, which spurred his interest in health, fitness, and lifestyle management.


In the years since, he has become a devoted meditator, experimented with workout styles and exercises, and used various gadgets to monitor his health. In recent times, James has been absorbed by the intersection between mental health, fitness, sustainability, and environmentalism. When not concerning himself with health and technology, James can be found excitedly checking out each week’s New Music Friday releases.