10-Minute Bodyweight HIIT Workout (Perfect When Traveling!)

This 10-minute bodyweight HIIT workout is perfect to do when short on time or traveling. No equipment needed.

I spent several days on the Vineyard to hang with my dad for Father’s Day weekend, and since his sunroom was just begging to be converted into a YouTube studio (#worsthouseguestever), I decided to film a quick workout. To get the most out of this 10-minute bodyweight HIIT workout, I decided to pick five exercises that I dread. Those moves we dread are often the ones we should be doing, as they tend to highlight the areas which could use the most strengthening.

I tend to put together workouts using exercises I’m good at (hello, planks and slider exercises!) because I feel way more confident filming myself doing those. If I want to see real improvement though, I have to swallow my pride a little and include the exercises I’m not so good at in these videos. So tricep push ups and v-ups it is. Riding the struggle bus more than usual in today’s workout video, which is a good thing. 😉

10-Minute Bodyweight HIIT Workout

For this interval workout, you’ll do 40 seconds of work and 20 seconds of rest, going through a circuit of five exercises twice. As with all workouts, make sure to warm up beforehand. In the video, I’ll give options for modifying each exercise so don’t be intimidated if you’re a beginner! If you’re a true newbie or working with injuries, however, I might suggest trying this beginner tabata workout instead. It’s a great place to start!

This 10-minute bodyweight HIIT workout is perfect to do when short on time or traveling. No equipment needed.

Exercise Descriptions

Jump Tuck Burpees | This is a traditional burpee with a jump tuck instead of a basic overhead jump. From a standing position, squat down, bringing your hands to the floor. Hop your feet back into a plank position. Quickly hop them back up towards your hands. Do a jump tuck. For the jump tuck: Jump up into the air, using your core to pull your knees up towards your chest. Lower them quickly in time to land. You’ll want to bend your knees, sinking into a squat to prep for the jump, and you’ll land this same way, sinking into a squat to absorb the landing. As you jump up bring your hands in front of your rib cage and try to hit them with your knees.

Blast Off Push Ups | Start in a plank position with hands either a little wider than the shoulders (if you want to target the chest with your push up) or stacked under the rib cage in close to your body (if you want to target the triceps with your push up). I’m doing them in these pictures with my hands narrow (I think this way is harder!). From here, bend your knees and shoot your hips back, pressing into your hands so that you’re in a bent-knee down dog position (think of an animal crouching before leaping at prey … weird visual, but whatever, it works!). From here, you’re going to shoot forward back into plank and fluidly right down into your push up. As you press up to straight arms, bend those knees and shoot your booty back into that crouching position.

V-Ups | Start on your back with arms stretched overhead and legs hovering just slightly above the ground. Pull your abs in tight and press your low back to the ground. You’ll then crunch up, bringing your hands towards your toes (keeping legs and arms straight). When done correctly, your body will make a “v” shape as you crunch; this means you’re not just reaching your arms up, your chest needs to move towards your knees. Lower back down to starting position. If possible, your feet should never touch the ground between reps.

Surfer Get-Ups | Start laying on your stomach with hands by your side. Squeeze your back and glutes to lift your chest and hands off the ground. Lower your hands back to the ground by your rib cage. From here, you’re going to explosively press up and jump into a low squat with one foot in front and the other staggered behind (think of a surfer jumping up on the board to catch a wave). From here, bring your hands back to the ground as you jump your feet back into plank lower your body to the ground with control. Repeat from the top, this time landing in low squat with your other foot in front.

Squat Jacks | Start in a low squat position with feet wide, weight in your heels, low abs engaged, hips back. Staying low in a squat, jump your feet in close together and then jump your feet out wide again to the starting position. 

This 10-minute bodyweight HIIT workout is perfect to do when short on time or traveling. No equipment needed.

WEARING | Lululemon leggings (old—shop current selection here) // Everybody Fights tank

Comments

  1. Thanks for sharing! This is going to come in so handy while I’m traveling this summer!
    I also love those leggings- I wish they were still available!

  2. I love quick and intense workouts and yours continue to be some of the best!! Thanks for much for a new HIIT to try 🙂

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