🔥 Fat Burning HIIT Workout
10-Minute Low Impact High-Intensity Interval Training
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Duration
10 minutes total
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Format
20 sec work, 10 sec rest, repeat 3x
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Equipment
Bodyweight only (dumbbells optional)
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Impact Level
Low impact, high intensity
⚠️ Important: Warm-Up & Cool-Down
Before workout: Spend 2-5 minutes warming up with walking, jogging, high knees, jumping jacks, or squat to forward folds.
After workout: Spend a few minutes stretching to bring your heart rate down gradually.
1. Squats
20s ON | 10s REST | 3 ROUNDS
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INSERT SQUAT IMAGE HERE
Replace this section with your squat demonstration photo
Stand with your feet hip-width apart and engage your core. Sink your hips down and bend at the knees until your thighs are parallel with the floor, then push up through your feet back to standing. Keep your chest up and weight in your heels throughout the movement.
Key Points:
- Keep your core engaged throughout
- Lower until thighs are parallel to floor
- Push through your heels to stand
- Add dumbbells for increased difficulty
2. Reverse Lunge
20s ON | 10s REST | 3 ROUNDS
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INSERT REVERSE LUNGE IMAGE HERE
Replace this section with your reverse lunge demonstration photo
Stand with feet hip-width apart, core engaged. Step one foot backwards and bend both knees to 90 degrees, with the back knee pointing towards the ground. Push up through the front foot and bring your other leg back to the start. Repeat on the other side and alternate.
Key Points:
- Keep your torso upright
- Both knees should form 90-degree angles
- Push through your front heel to return to start
- Alternate legs with each repetition
3. Inch Worms
20s ON | 10s REST | 3 ROUNDS
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INSERT INCH WORMS IMAGE HERE
Replace this section with your inch worm demonstration photo
Stand with feet hip-width apart. Hinge at the hips to place your hands on the floor close to your feet, then walk your hands out into a high plank position. Walk your hands back to your feet, stand tall, then repeat.
Key Points:
- Keep legs as straight as possible when folding forward
- Maintain a strong plank position
- Walk hands slowly and controlled
- Engage core throughout entire movement
4. Push Ups
20s ON | 10s REST | 3 ROUNDS
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INSERT PUSH UPS IMAGE HERE
Replace this section with your push-up demonstration photo
Start on your hands and feet in a high plank position, hands slightly in front of your shoulders, with a straight line from your head to your feet. Engage your core and then bend your elbows to bring your chest close to the floor while maintaining a neutral spine. Push back up to the start and repeat.
Key Points:
- Maintain straight line from head to feet
- Lower chest to just above the floor
- Keep elbows at 45-degree angle to body
- Modify on knees if needed
5. Mountain Climbers
20s ON | 10s REST | 3 ROUNDS
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INSERT MOUNTAIN CLIMBERS IMAGE HERE
Replace this section with your mountain climber demonstration photo
Start in a high plank position with your core engaged. Bring your right knee to your chest, then push it back out. As you push it back to the floor, bring your left knee to your chest, so that your legs switch at the same time. Keep your hips down as you repeat this as fast as you can.
Key Points:
- Keep hips level with shoulders
- Bring knees toward chest, not out to sides
- Switch legs quickly but with control
- Maintain strong plank position throughout
6. Skaters
20s ON | 10s REST | 3 ROUNDS
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INSERT SKATERS IMAGE HERE
Replace this section with your skater demonstration photo
Stand with your feet shoulder-width apart, arms by your sides. Hinge at the hip and tap your right shin with your left hand. As you stand, jump sideways, landing on your right foot. As you land, hinge forward to tap your left shin with your right hand. Repeat, alternating sides.
Key Points:
- Land softly on the balls of your feet
- Hinge at hips, not just bend over
- Use your arms for balance and momentum
- Jump laterally, not forward or backward
Ready to Start!