Want to increase your metabolism? Try this 10-minute HIIT and standing abs workout from Pamela Reif

Elevate your metabolism and tone your abs with this home-friendly, no-equipment workout

Couple complete a HIIT workout in their living room
(Image credit: Getty)

HIIT-style workouts are the ultimate time-savers if you want to burn fat fast but don't want to trek to the gym. It's no secret that keeping exercise short and simple can get you results and this 10-minute HIIT workout is perfect for anyone short on time and looking to build a six-pack this year.

High-Intensity Interval Training (HIIT) is an efficient way to burn calories, lose weight, and build muscle. Some may say it's a more effective way to get results than if you just tune all your effort into solo exercises like the best workouts for abs.

But if you enjoy targeting your core and are want to spice things up from your usual planks and crunches then you should give this Pamela Reif HIIT routine a shot as all core exercises are performed standing up.

The whole routine will take you a total of 10 minutes and will help to increase your metabolism and define muscle all in one. No equipment is required but it's worthwhile checking out our guide to the best water bottles for the gym if you don't already have a handy bottle to keep you hydrated while exercising.


You will work for 30-seconds on each exercise so make sure you give it your all, after 10-minutes your workout will be done and dusted. 

Everybody secretly likes a shorter workout and fans of Reif's videos loved this one. One person commented, "I needed a routine like this so much! Thank you, Pam! The switch between standing ab exercises and HIIT never disappoints."

HIIT workouts have been proven in studies to improve your metabolic rate since this form of training continues to burn calories even after your done exercising. This one research paper published in the Sports Medicine journal even found that HIIT training may be able to increase your metabolism after exercise to a greater degree than resistance training or jogging can.

This doesn't mean you should drop all other forms of exercise and just complete HIIT workouts all the time. A well-rounded approach to staying fit and healthy should include variety. You're more likely to stick to your fitness goals this year if you mix it up - maybe this looks like a short burst of cardio wearing one of the best running shoes for men after a weights session. Or vice versa depending on what your training goals are.

Variety is good to have in your diet as well. You should aim to eat a mixture of quality carbs, healthy fats, plenty of fruit and vegetables, and lean protein. Protein is essential for repairing and building muscle after exercise. You can top up on this with a best protein powder for weight loss if this is something you struggle to fit into your diet.

Jessica Downey

Jessica is an experienced fitness writer with a passion for running. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 

When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.