6/24/25 Workout Podcast & Blog

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10-Minute HIIT Workout – Full Breakdown + Bonus Tips

Companion to Podcast Episode: “Let’s Work – 10 Minutes, No Excuses”

This post goes hand-in-hand with the audio version of the workout. If you prefer to read or want to review what you did, here’s everything broken down for you.

This is a short, intense, and effective workout — no equipment needed. It’s designed for fat burn, strength, and endurance.

Format:

• 1 minute of work

• 30 seconds of rest

• 6 total exercises

• Plus a warm-up and cooldown

Warm-Up (1 Minute)

Start with a light jog in place or some jumping jacks. Get your blood flowing and your joints ready to move.

Trainer Tip: Never skip the warm-up. Even for a short workout, it helps prevent injury and boosts performance.

Workout Breakdown

1. Jump Squats

   
   

   Focus on controlled landings and full extension when you jump. If it’s too intense, switch to bodyweight squats.

2. Push-Ups

   
   

   Keep your core tight and your back flat. Drop to your knees for a modified version.

3. Mountain Climbers

   
   

   Fast knee drives while maintaining a strong plank position. Keep moving.

4. High Knees

   
   

   Knees should come up to waist height. Pump your arms for more momentum.

5. Plank Shoulder Taps

   
   

   Hold a solid plank and tap each shoulder one at a time. Control the movement to avoid rocking your hips.

6. Burpees or Half Burpees

   
   

   Classic full-body move. Modify by skipping the push-up or jump if needed. Keep your pace steady.

Rest Periods

Each rest is 30 seconds. At the 15-second mark, the next exercise will be announced. Use the full 30 seconds to breathe and recover. Do not start again until you hear the countdown: “Three, two, one… go.”

Cooldown (1 Minute)

• Reach down and hold a toe touch stretch.

• Switch to a quad stretch on one side, then the other.

• Roll your shoulders back and forward a few times.

• Take a deep breath in and exhale slowly.

Trainer Tip: If you have more time, stretch a little longer, especially your legs and lower back.

Final Notes

• Stay consistent. Do this workout three to five times a week for best results.

• Keep it challenging. Add dumbbells or resistance bands as you get stronger.

• Record your reps each round if you want to track improvement over time.

• Rest when needed, but always come back strong.

Don’t Miss the Next Workout

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