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10-Minute Total Body HIIT Workout

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

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.

Speed Skaters

  • 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.
Image Source: POPSUGAR Photography


  • 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.

Double Leg Lifts

  • 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.

Image Sources: POPSUGAR Photography and Unsplash / José Ignacio García Zajaczkowski

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