10 Minute HIIT Workout

Last Updated on August 21, 2025

Today I’m sharing a quick 10 minute HIIT workout for a killer workout on the fly.  If you’ve been following me for a while, you know I’m all about working out smart, not hard. Most of the time that means lower-intensity workouts that get great results without beating yourself up.

But sometimes, the smartest thing you can do is challenge your body in a new way. That’s why I’m sharing not one, but two 10-minute HIIT workouts—one cardio-based and one with weights. Both are quick, efficient, and help get you the best results possible in just 10 minutes tops.

These routines are a smart way to break through plateaus and rev up your results – without spending hours in the gym.

 

What is HIIT?

 

HIIT stands for High-Intensity Interval Training. It’s a workout style that alternates short bursts of high effort with periods of lower effort or recovery.

The beauty of HIIT is its flexibility: you can use it for cardio (by adjusting speed, incline, or resistance) or for strength training (by combining moves into quick, powerful circuits).

 

Why HIIT Works (and Who It’s For)

 

HIIT is one of the most effective ways to:

• Bust through plateaus – If you’ve been doing the same workouts, HIIT forces your body to adapt.
• Accelerate results – Alternating intensity burns more calories in less time.
• Boost endurance & strength – Short pushes improve stamina, strength, and recovery.
• Shake up your routine – Perfect if your workouts have started feeling stale.

HIIT is technically harder than the workouts I normally recommend, which is why I don’t suggest it every day. But sprinkling in short sessions like these is a smart way to challenge yourself without overdoing it.

 

10-Minute HIIT Workout with Cardio

 

This workout is all cardio—no burpees, no jump squats, no nonsense. Just pick your cardio machine (or walk/jog outside) and follow the timing.

Warm-up (1.5 minutes) – Start at a light, easy pace to loosen up.

Intervals (8 minutes total)

• 60 seconds high intensity – Push hard (aim for a heart rate of about 140–145 bpm) by increasing speed, incline, or resistance.
• 60 seconds low intensity – Recover at a steady, moderate pace.

Repeat this for 4 rounds.

Cool down (30 seconds)
Slow down gradually, then hop off and stretch to release tension.

💡 Pro tip: I love using this HIIT workout after weight training as a quick cardio finisher.

But you can also do this 10 minute HIIT weight training workout after longer cardio sessions, too.

 

10-Minute HIIT Workout with Weights

 

For this routine, we’re using dual sculpting exercises—two moves combined into one powerful exercise. This keeps intensity high, maximizes efficiency, and works multiple muscle groups at once.

 

 

HIIT Workout Instructions:

 

• Warm up with some light cardio… if you’re doing this workout after a cardio session you can skip the warm up as you’re already warm.
• Perform each HIIT exercise for 30 seconds.
• Rest for 15 seconds between exercises.
• Complete all 5 exercises = 1 round (~4 minutes).
• Do 2 full rounds (with 1-minute rest in between) for a total of about 10 minutes.

👉 Modify weights based on your strength level. Choose a load that challenges you but still allows good form for all 30 seconds.  5 pounds is a good place to start.

 

HIIT WEIGHT TRAINING EXERCISES

 

CURTSEY LUNGE CURLS

Stand holding a pair of dumbbells, with your feet shoulder-width apart, while holding dumbbells. This is your start position. Cross one leg back behind you as you lower down into an extended curtsey. As you’re lowering the curl, curl the weights up toward your shoulders. Quickly reverse the movement, lowering the weights back down and you push up and cross your back leg up to the start position.

 

LUNGE + PULL YOUR PANTS UP

Stand in a split stance, with one leg in front and the other behind you. Hold dumbbells down close to your sides. This is your start position. Lower your body, lunging down until your front knee is at a 90-degree angle. Do not let your knee extend past your toes.  As you lower, pull the weights up towards your armpits. Keep the weights in close to your sides as you pull them upward. To complete the rep, exhale and quickly reverse the movement pushing through the heel and lowering the weights back down to the start position.

 

Plie + Upright Row

For this HIIT exercise, stand with feet slightly wider than shoulder-width apart with toes turned out.  Hold dumbbells down in front of you. This is your start position.  Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. As you lower down, lift your arms up close to your body stopping just short of your shoulders. Push your leg ups and lower your arms back down to the start position to complete one rep.

 

PULLDOWN PUMPS

I love this HIIT exercise!  Lie on your back with your feet planted flat on the floor shoulder-width apart.  Extend your arms up overhead while grasping a dumbbell. This is your start position. Squeeze your abs and glutes, then lift your butt up and off the floor until your body forms a straight line. At the same time, lift your arms up until they’re straight up. Quickly lower back down and repeat the movement quickly adding up reps.

 

DEADLIFT PRESS

Stand holding dumbbells (or barbell). Your feet should be slightly narrower than shoulder-width apart. This is your start position. Bend at the waist lowering your chest towards the floor, while keeping your back neutral. Keep your legs straight but not locked. Your butt will naturally go backward. Don’t arch or round your back. Lower down as far as you can while keeping the weights in close to your legs. Exhale and lift your chest back up to the start position – then quickly push the weights up overhead. Then lower back down to the start position to complete one rep.

 

Which HIIT Workout Should You Choose?

 

• If you want to burn calories fast and improve cardio endurance → Go for the cardio HIIT.
• If you want to build strength while still getting your heart rate up → Try the weights HIIT.
• Want the best of both worlds? Mix and match throughout the week.

 

Final Thoughts

 

HIIT is a smart way to maximize results in minimal time. Whether you use cardio or weights, just 10 minutes is enough to shake things up, challenge your body, and accelerate results.

But here’s the truth: nutrition gets you results faster than workouts ever will. When you eat for your metabolic type, your body runs more efficiently, burns fat more effectively, and your workouts become even more powerful.

👉 Take my Metabolic Type Quiz to learn what foods your body thrives on. Pair the right nutrition with short routines like these 10-minute HIIT workouts, and you’ll be unstoppable.

 

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