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10-Minute Interval Workout

Here's a 10-Minute Workout That'll Work Your Whole Body

Mix strength moves with bike intervals to torch calories in just 10 minutes with this workout from Self.

No time? No problem. Try this routine from Basecamp Fitness in Santa Monica, California, famed for its 35-minute HIIT classes. Because you change direction during each move, you fire up more muscles (plus zing your abs).

Warm-Up

Step-Through: Face a doorway with hands on sides of frame. Step right leg forward into a lunge and lean back, stretching chest, shoulders and left hip flexor upward. Hold for 3 seconds; stand. Alternate sides for 30 seconds.

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Stretching Jack: Stand with feet hip-width apart. Bend forward and touch hands to floor, then walk hands out into a push-up. Walk feet to hands. Stand; do 2 jumping jacks. Continue for 30 seconds.

Ride a stationary bike as fast as you can for 1 minute.

Total Time: 2 Minutes

Block One

Plank Lift: Lie on right side with elbow under shoulder. Lift hips; raise and lower top leg for 30 seconds. Repeat on opposite side.

Sizzle Sprawl: Stand with legs shoulder-width apart, knees bent, and quickly run in place. Every 10 seconds, drop into a push-up, jump feet to hands, explode into tuck jump (as shown above) and return to start. Continue for 1 minute.

Bike fast for 1 minute.

Total Time: 3 Minutes

Block Two

Push and Plank: From a push-up, drop down into a plank, one elbow at a time. Press back up into a push-up one hand at a time. Continue for 1 minute.

V-Crunch: Lie face up with arms extended overhead. Lift hands and feet at same time and aim to touch toes. Slowly lower arms and legs to floor. Continue for 1 minute.

Bike fast for 1 minute.

Total Time: 3 Minutes

Block Three

Curtsy Lunge: Step left foot to left, lowering into a side lunge. Push off left leg to stand, then step left foot behind you to right; lower until right thigh is parallel to floor. Return to start. Alternate sides for 1 minute.

Speed Skater: Stand on right leg with left leg behind you. Explosively hop to left leg, placing right foot behind it to soften landing. Alternate sides for 1 minute.

Total Time: 2 Minutes

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