Skip Nav
Love It. Save Your Favorites Now.
A Trainer Created This 10-Minute Total Body Workout to Make You Stronger

10-Minute Total Body HIIT Workout

A Trainer Created This 10-Minute Total Body Workout to Make You Stronger

10-Minute Total Body HIIT Workout
Image Source: POPSUGAR Photography / Kat Borchart

If you're short on time or just want to get a quick sweat in, this 10-minute total body workout is exactly what you need.

Certified personal trainer Dempsey Marks, AFAA, created this workout to be done anywhere without that need for any equipment. Her instructions are simple: set a timer for 10 minutes, and complete the circuit as many times as possible with little to no rest over the course of 10 minutes. Don't forget to warm up before you get started, and cool down once you've completed the workout.

Detailed instructions on how to do each move are ahead.

Related:
20-Minute Workout From a Trainer
I'm a Trainer, and This Is the 20-Minute Workout I Swear by When I'm Short on Time

Speed Skaters

Speed Skaters
Image Source: POPSUGAR Photography
  • Start in a small squat. Jump sideways to the left, landing on your left leg and crossing your right leg behind you. Bring your left hand to the floor squatting low in the cross-legged position. This completes one rep.
  • Reverse directions by jumping to the right with your right leg.
  • Continue alternating sides for 40 reps.
  • Once you've finished your last repetition, go directly into burpees.
1 / 3

Burpees

Image Source: POPSUGAR Photography / Benjamin Stone
  • Lower into a crouching squat with your hands on the floor.
  • Do a squat thrust by jumping your feet back into a plank position.
  • Do one basic push-up, bending the elbows and then straightening back to plank.
  • Jump the feet forward to the hands and come into a squat.
  • Do an explosive jump straight up, getting as much height as you can.
  • Complete 10 reps.
  • Once you've finished your last rep, go directly into double leg lifts.
2 / 3

Double Leg Lifts

Double Leg Lifts
Image Sources: POPSUGAR Photography and Unsplash / José Ignacio García Zajaczkowski
  • Lay flat on the ground with your legs extended straight up toward the ceiling.
  • Place your hands underneath the back of your head. For added stability, place your arms out to your side, allowing the palms to grip the floor much like you would in a push-up position.
  • Pressing your lower back into the ground, slowly lower both legs down toward the floor, then slowly raise them back up. This completes one rep.
  • If this is too difficult, lower them as much as you can, or lower one leg at a time.
  • Complete 15 reps.

This completes one round of the circuit. Try to complete as many rounds as possible within 10 minutes, taking little to no rest in between each round.

3 / 3
Is Line Dancing the Newest Cardio Craze?
Workouts
A Case For Line Dancing as a Cardio Workout
by Chandler Plante 5/12
Padel Is the Newest Cool-Girl Sport
Athletes
Is Padel the Newest "It" Sport? I Tried It to Find Out
by Chandler Plante 5/06
Lindsay Arnold Shares Her Workout Routine
Dancing with the Stars
"DWTS"'s Lindsay Arnold Gets Candid About Fitness as a Mom
by Chandler Plante 4/21
I Cozy-fied My Winter Wellness Routine
Workouts
How I Cozy-fied My Wellness Routine For a Week
by Chandler Plante 2/26
I Turned a Music Festival Into a Wellness Experience
Workouts
How I Turned a Music Festival Into a Wellness Excursion
by Chandler Plante 2/24
Keke Palmer's Workout Routine
Keke Palmer
Keke Palmer Is Officially in Her Pilates Girl Era
by Chandler Plante 2/18

From Our Partners

Now You Know

Love Is Blind: Where Do Those Engagement Rings Come From?

Fashion

Everything to Know About the "Love Is Blind" Engagement Rings

by Sarah Wasilak 2/19

shopping

Oprah's Favorite Things List Has Major Gems, Including an Under-$100 Air Fryer

by Balim Tezel 11/06/25

Fitness

Paralympians Earn the Same Pay For Medals as Olympians, but Is It Enough?

by Karenna Meredith 8/29/24

health

How Often Should We Be Getting COVID Vaccines?

by Alexis Jones 8/23/24

Food

Pumpkin Spice Season Is Back Aug. 22

by Lauren Mazzo 8/21/24

Beauty

The Exact Red Lipstick Alexandria Ocasio-Cortez Swears By

by Alaina Demopoulos 8/20/24

health

What to Know About the Latest Mpox Outbreak, According to MDs

by Alexis Jones 8/16/24

health

Céline Dion Promised Her Children She’d Live: “They Already Lost a Parent.”

by Sara Youngblood Gregory 6/11/24

Latest Fitness
We're Hiring! Write For Us Advertise With Us Accessibility Contact Archives
Power Your Happy
Terms Privacy Policy
©2026 Vox Media, LLC. All Rights Reserved.