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

20-Minute Low Body Workout: Slow Sliding + Fast Tabatas

In this 20-minute low body workout you'll alternate between low-impact slider work and high-intensity tabata intervals.This 20-minute low body workout mixes low-impact slider exercises with fast, heart-pumping tabatas. I know this is the second legs/butt workout I’ve posted in a row, so if you’re craving something else, check out my Upper Body Workouts, Core Workouts or Full Body Workouts playlists on YouTube instead.

Low Body Workout: Slow Sliding + Fast Tabatas

Equipment You’ll Need:

  • Slider (you can use a dish towel if on a hardwood floor or a paper plate on carpet)
  • Light hand weights (2-5 lbs — maybe up to 8 lbs if you’re feeling like a gangster)

This workout will take you just under 20 minutes to complete. If you’re looking for a longer workout, do it twice. You’ll do 2 minutes of slider work on each leg (inspired by the megaformer work I teach at Btone!) followed by a bodyweight tabata. Here’s the general breakdown (rest for 30 seconds in between each section):

Slider lunge series on RIGHT
Slider lunge series on LEFT
Tabata 1
Slider squat series on RIGHT
Slider squat series on LEFT
Tabata 2

As with all workouts, make sure to warm up beforehand. I have a 5-minute warm up on my YouTube channel you can follow along with or just do your own. Modify as needed with all the exercises—I’ll explain how to in the video. 🙂

In this 20-minute low body workout you'll alternate between low-impact slider work and high-intensity tabata intervals.

20-Minute Low Body Workout: Exercise Breakdown

Slider Lunge Series

  • Sliding back lunge with front raise |
  • Low lunge slides with reach ‘n pull |
  • Swan dive in low lunge |

Tabata 1

  • High knee lunge stomps | Alternate legs each interval.
  • Jump lunge, lunge, squat |

Slider Squat Series

  • Single-leg squat with reverse fly |
  • Low squat skates |
  • Low squat hold with crossbody twist |

Tabata 2

  • Sumo squat hops |
  • Popcorn squat jumps |

In this 20-minute low body workout you'll alternate between low-impact slider work and high-intensity tabata intervals.

WEARING | leggings c/o Puma (old but these new ones from Puma are similar and these bright blue leggings from adidas are also fun!) // House of Lily Rose tank

30-Minute Low Body Workout (Glutes) with Resistance Band Loop + Med Ball

You'll need a resistance band and medicine ball for this 30-minute low body workout focusing on the glutes. Video included so you can follow along at home or the gym! | Pumps & IronHope you all had a great weekend! I spent mine on Nantucket, and even though it was a little chilly, it felt like an unofficial kickoff to summer. We rented bikes, hung out with friends, did lots of eating and drinking outside in the sun—it was wonderful. And after a few days of relaxing, I am craving a good sweat! This 30-minute low body workout will pay extra attention to the glutes (my bum was sore for two days after filming it).

30-Minute Low Body Workout (Glutes)

Equipment I Used:

This workout is broken up into three circuits. The first two circuits use a resistance band loop for low-impact, targeted exercises for the glutes. The third and final is a HIIT circuit using a medicine ball to target the lower body with high(er) impact exercises. Rest for 30 seconds in between each circuit.

You'll need a resistance band and medicine ball for this 30-minute low body workout focusing on the glutes. Video included so you can follow along at home or the gym! | Pumps & Iron

Resistance Band Loop Circuit 1: Tabletop Exercises

Do each of the exercises for 30 seconds, moving one right to the next without rest in between. Go through the four exercises twice. First on the right, then on the left.

  • Donkey Kick Pulses | In tabletop position with your hands stacked under shoulders and knees under hips, engage your core and bring your right foot up so that the knee is bent and around hip height. The resistance band should be around your left ankle as an anchor and your right foot. In this position, pulse your right leg up and down a couple inches, keeping tension on the band.
  • Straight Leg Lifts Up + Out | Straighten out your leg at about hip height. From here, lift the leg up then swing it out to the side with control, back to center, and then lower back to starting position. These are small, controlled movements. Keep the top of the foot pointing to the floor the whole time and the hips square.
  • Spider Crunch with Pulses | From tabletop position, lower onto your left forearm so that your upper body is stacked open. Your right kneecap and toes should face the wall, not the floor. Start with your right leg straight and then crunch the knee in to your shoulder and back out straight. Do three straight-leg pulses here. You’ll be targeting the right side but your left glutes need to work as well. Try to keep your left hip stacked over your left knee as best as you can. If you have super tight hips, this can be a tough one. Try doing it laying on your side instead to modify.
  • Tabletop Plank Jacks | Start in a plank position with the resistance band a couple inches above your ankles. Jump your feet out wide (like a horizontal jumping jack), back to center plank, and then bend your knees and hop your feet forward so that you land in a hovering tabletop position (knees under hips hovering a couple inches off the floor).

Resistance Band Loop Circuit 2: Standing Exercises

Do each of the exercises for 30 seconds, moving one right to the next without rest in between. Go through the four exercises twice. First on the right, then on the left.

  • Out-turned Straight Leg Pulses | Stand with the resistance band a couple inches above your ankles and your hips pointing forward. Your right leg should be straight, extended behind you at an angle and rotated outward. Keep a soft bend to your left knee. From here, pulse the right leg up and out.
  • Deadlifts | Square your hips to the floor. Keep that mini-bend to the left knee and your core engaged as you tilt forward as if your body is a seesaw. Come back upright with control until your right toes lightly tap the floor.
  • Deadlift Pulses | Hold the tilted position and pulse your back right leg up and down a couple inches.
  • Popcorn Squats | Jump your feet out wide as you sink into a squat and touch the floor with one hand. Jump your feet together as you come upright and then repeat, touching the floor with the other hand.

REPEAT CIRCUIT 1 + CIRCUIT 2

Repeat the two circuits, this time starting on the left side and then the right side.

Circuit 3: Med Ball HIIT

For your final circuit, you’ll do 15 rounds of 30 seconds of work and 10 seconds of rest. You’ll have five medicine ball exercises that you’ll go through three times. It will take 10 minutes in total.

  • Jump Lunge Scoops | Start in a split-stance lunge position, one foot planted on the ground in front, the ball of the other foot planted behind you, both knees at opposing 90-degree angles. Holding the med ball in both hands overhead, do a jump lunge, switching your feet midair and landing back in a lunge with the other foot forward. From here, scoop the med ball down and to the outside of your front leg. Scoop it back up overhead and repeat to the other side.
  • Bottom-Half Burpees with Forward/Backward Hop | Start in a low squat position with med ball at chest. Bring med ball to the floor and jump feet back into a plank. Jump them back up into a low squat position, bring the ball back to your chest and hop backwards, staying low. Repeat, but the next time hop forward.
  • Soccer Taps | This is like high knees but as you drive your knees up, tap your foot on top of the medicine ball. Try to make physical contact with the ball each time without causing it to roll away.
  • Marching Wall Sit | Hold the med ball at chest height. Back against a wall, knees bent to 90 degrees, feet hip’s width apart. Lift one foot at a time, marching the knee up towards your chest.
  • Pivoting Low Lunge – Squat – Lunge | Pulse in a low lunge position with right foot in front and then, staying low, pivot to center and pulse in a low squat position. Finally, pivot to the other side so that the left foot is leading the lunge and pulse there. Stay low the whole time as you pulse right, center, left, center, etc.

You'll need a resistance band and medicine ball for this 30-minute low body workout focusing on the glutes. Video included so you can follow along at home or the gym! | Pumps & Iron

WEARING | Zella leggings c/o Nordstrom // Lululemon tank (old) via thredUP ($10 off your first order with this referral link)

If you try the workout, let me know how it goes in the comments! And if you haven’t already, be sure to subscribe to my YouTube channel. 🙂