Got 10 Minutes? Try This Equipment-Free HIIT Workout For Every Impact Level

As the weather gets colder, it can be difficult to push yourself to go on daily walks, let alone complete a full-body workout. Finding a routine that checks all the boxes — effective, no-equipment, upbeat — is key to getting over the mid-winter workout slump. That's where STRONG Nation™ comes in.

STRONG Nation™ is a high-intensity, total-body workout that will give you the confidence you need to get up and get moving. The high-energy routines tone every muscle group by combining plyometric movements like high knees with isometric movements like lunges. But unlike traditional HIIT classes, this one motivates you through the music. Every move is synced to the beat of original tunes, so you can stop counting reps and focus on the training.

Whether you're a beginner who wants to incorporate some strength training into your workouts or someone who is looking for a new physical challenge, STRONG Nation™ can fit into anyone's routine. You don't any need special equipment, just your body and the beat, so it's perfect for working out while staying home. Live classes are offered throughout the day, and on-demand workouts are available to stream anytime.

Ready to try out STRONG Nation™? Grab a sweat towel and a mat, then keep reading to find three different 10-minute demos broken out by impact level.

This demo focuses on modified HIIT movements that are easy on your joints without sacrificing a good sweat. It begins with skaters to get your heart rate up, then transitions into a low-impact push-up challenge, and finishes with a moderate kickboxing set.

This total-body workout incorporates more dynamic HIIT movements, like jumping skaters and hip openers, into the routine. Knee drivers are alternated with push-ups to engage the core, while additional reps are thrown into the kickboxing set to maximize the burn.

The music will push you to the max with this high-intensity routine. Knee kicks, jumping jacks, and other explosive movements are mixed throughout the songs to target specific muscles — you'll see results in no time.