Struggling to find the right workout to fit in your tight schedule? Don’t worry because this HIIT workout plan will provide you with enough calorie burning exercises for just ten minutes! When you don’t have the time to hit the gym or go for a morning run, simply follow this routine and you’re good for the day. You can do this in the comfort of your own home and even with limited space. So, let’s start!
10-Minute HIIT Workout Plan Perfect For Busy Men
A HIIT workout plan, or high-intensity interval training is the best option for people who have limited time to exercise. It promises a high rate of calorie burn for a shorter period of time compared to other fitness activities. How’s that possible? By doing nonstop exercises in specific intervals, paired with quick periods of rest, your body will burn more calories than it does with just the typical workout routines.
Try this HIIT workout plan 10 minutes every day for a week and see amazing results!
- 20 sets of exercises
- 20 seconds per set
- 10-second break after each set
- Total = 10 minutes
Note: 1 set is timed in 20 seconds so there is no specific number of repetitions for each set.
The first part of this HIIT workout plan is to do squats. Stand with your feet apart and squat as low as you can while still keeping your upper body, particularly your torso, in good posture. To avoid leaning forward, place majority of the weight to your heels as you make the squats.
On to the second part of this HIIT workout plan – push-ups. These will help strengthen muscles and bone when done properly. One tip to avoid sagging your body during push-ups is to make sure that you lower your chest first and not your hips.
3. Lunge Steps
Next in this HIIT workout plan is to take lunge steps with alternating legs. While doing lunges, make sure that you keep an upright torso. This simple exercise surprisingly promotes core stability more than other complex exercises.
4. Squat Thrusts
The fourth part of this HIIT workout plan is to do squat thrusts. This is an intense exercise that effectively targets glutes, hamstrings and quadriceps. Although it primarily targets the lower body, squat thrust is also a good cardiovascular workout perfect for people who spend long hours sitting in the office and leading sedentary lives.
5. Jump Squats
Next exercise is jump squat. Stand with your feet apart and begin with a squat. Instead of just standing up, jump and land back in a squat position. Do this for another 20 seconds then have your 10 seconds of rest.
6. V Crunches
Time for some ab crunches. Lie on your back and simultaneously lift your arms and legs. If you can, try to extend your arms until it reaches your legs. This workout will help improve your abs and core.
7. Push-Ups to Sitting Position
Now, here’s another push up variation. Start by doing the normal push up. As you pull your body up, position yourself in a sitting position. If this exercise is too intense for you, you could do the usual push-ups instead.
8. Lunge Jumps
The 8th step of this HIIT workout plan will increase the difficulty level of the lunge steps by doing quick jumps as you alternate from one leg to the other. If you are having difficulty at this point, you may opt to do lunge steps instead but try to do lunge jumps as you progress.
9. Push-Up Arm Swaps
Do another set of push-ups, but this time, you’ll add some arm swapping action. Start with the regular push-ups, then as you press up, lift one of your arms and touch your shoulder. Do this with alternating arms each time you press up.
10. Push-Up to Tuck Jumps
For the 10th step of this HIIT workout plan, add tuck jumps to your push-ups. Start with the regular push-up then do a tuck jump as you press up. Tuck jumps, also known as knee-to-chest jumps, are very effective at burning calories.
Again for 20 seconds do some squats. Even when you feel tired at this point, make sure you maintain proper posture.
12. Leg Thread Plank
To do a leg thread plank, begin with a quad squat position and then twist your hips alternately to each side. While you twist your hips, thread your legs while pressing one hand to the floor. This exercise, when done properly, promotes spinal stability and strength in the core area.
13. Jumping Jacks
Now time to do some jumping jacks. This exercise provides total body workout. You may feel the need to stop and rest at this point but hang in there for a couple more minutes and it will be worth it. The key is to keep moving for 20 seconds then have 10 seconds of rest.
14. Shoulder Push-Ups
For the 14th step do some shoulder push-ups. This is almost similar to the regular push up but the difference is that the hips are positioned upward resembling an upside-down ‘V’.
15. Lunge Jumps
Time for another round of lunge jumps. Remember that if you find it difficult to do this you can always do lunge steps.
16. Static V-hold
Just like the V-crunch, lay with your back flat on the ground and then lift your hands and feet upward then hold. Hold it for 20 seconds to feel the burn then have your 10 seconds of rest.
17. Spider Man Push-Ups
To add more intensity to your core exercise, do 20 seconds of spider push-ups. Start with the regular push-up stance then lift one foot and swing it sideways. Alternate each foot as you press up.
18. Diamond Push-Ups
For a more intense stretch of your triceps, shoulders and chest area do 20 seconds of diamond push-ups. This type of push-up is known for its effectiveness in sculpting the upper body.
19. Squat Thrusts
For the 19th step do another round of squat thrusts. You only have 1 more minute to this HIIT workout plan so work those arms and legs.
20. Mountain Climbers
You’re doing great! 10 minutes is almost over. For the final exercise on this HIIT workout plan, do 20 seconds of mountain climbers. This is another effective total body workout that burns lots of calories even in short amount of time. Perfect for busy men.
Watch this video from The Lean Machines for the complete execution of this HIIT workout plan:
Congratulations on completing this quick HIIT workout plan. Now you can still get fit and healthy even with your busy schedule. There’s no reason not to squeeze in a few minutes of workout time in your daily grind. You’ll also find that 10-minutes of workout will give you enough energy to fuel your entire day and that’s what you call a win-win!
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Do you have your own HIIT workout plan? Share yours in the comments area below!
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