10-minute Workout That HIIT It Hard

Time is gold. Spending hours jogging on a treadmill to lose those few pounds is boring, daunting and above all counterproductive. But what if I tell you could burn the same calories in 10 minutes?

Type: Circuit

Duration: 10 minutes (could go up to 20 minutes if repeated twice)

Intensity: Moderate to high, depending on how much you are going to push yourself

Level: beginners to advanced

Equipment: gym equipment is needed

Remember to warm up first (3-5 minutes of jumping jacks or high knees would work)

Equipment to prepare before starting:

• A slam ball (beginners can start with 4 kg)

• Battle ropes

• TRX

• Two dumbbells or kettlebells (beginners can start with 4kg each)

• A mat

Place all the equipment around the area you are going to use.

PICTURE OF THE EQUIPMENT HERE

Breakdown:

Three exercises to be repeated for 30 seconds with 30 seconds rest between sets.

(Read this article to know why you are given such a short amount of rest, time matters!)

First Set

1. 30 seconds - burpees (See this video to know how to perform a burpee)

2. 30 seconds - plank

3. 30 seconds - TRX inverted rows

Rest: 30 seconds

Second Set

1. 30 seconds: squat jumps

2. 30 seconds: Russian twist (use a weight if necessary)

3. 30 seconds: push-ups (go on your knee if too intense, add a clap if too easy)

Rest: 30 seconds

Third Set

1. 30 seconds: ball slams (with burpee for advanced)

2. 30 seconds: leg raises

3. 30 seconds: shoulder press

Rest: 30 seconds

Fourth Set

1. 30 seconds: battle ropes (add a burpee for advanced)

2. 30 seconds: hollow hold

3. 30 seconds: TRX chest press

Rest: 30 seconds

Fifth Set

1. 30 seconds: wall slams with lunge (ad a jumping lunge if too easy)

2. 30 seconds: crunches

3. 30 seconds: kettlebell swing

Rest: 30 seconds

Sixth Set

1. 30 seconds: burpees (yes. again!)

2. 30 seconds: mountain climbers

3. 30 seconds: jumping lunges on TRX (take the jump off if it’s becoming too much)

So... what did you think?