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The 10-minute total-body HIIT workout to burn fat

This cardio + strength routine will burn calories while you build muscle.

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Running of Treadmill
Shutterstock
Running of Treadmill
Shutterstock

Ask pretty much any trainer what he or she recommends to clients who want to burn fat the fastest, and the answer will likely be HIIT. High-intensity interval training is so effective for two reasons: First, by including big multi-joint exercises (i.e., ones that utilize multiple muscle groups), HIIT requires the body to burn a lot during the workout itself. Second, and more important, the body continues to burn calories for hours afterward as it seeks to re-establish equilibrium. What’s even cooler is that you don’t need hours to dedicate to your workout—even 10 minutes can yield results.

This short workout, designed by Mark Beier, co-director of training at Shred415 in Chicago, maximizes every second with fast-paced strength moves interspersed with bouts of cardio.

“The one-minute runs, on a treadmill or outside, tap into the aerobic system and challenge the body to use oxygen for energy,” Beier explains. “The end result will be an elevated resting heart rate post-workout, and therefore the body will burn more calories post-workout from fat.”

You’ll be amazed at what you accomplish in 10 minutes.

Directions

Perform each exercise in order. Do each run at 50-75% intensity, and perform your strength reps as quickly as you can while maintaining good form. For the strength moves, choose a moderate weight that you can safely control for good reps for the duration of each exercise.

For more HIIT workouts

Check out the 20-minute HIIT workout to target legs10 HIIT workouts you can do at home, and seven high-octane HIIT workouts that burn 500 calories.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

Routine

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Today's Workout

The 10-minute full-body HIIT workout to burn fat

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

Run

Equipment
Sets
--
Reps
60 sec.
Rest
0 sec.
Exercise 2 of 10

Front Squat to Press

Equipment
Dumbbells
Sets
--
Reps
60 sec.
Rest
0 sec.
Exercise 3 of 10

Run

Equipment
Sets
--
Reps
60 sec.
Rest
0 sec.
Exercise 4 of 10

Walking Lunge

Equipment
Dumbbells
Sets
--
Reps
60 sec.
Rest
0 sec.
Exercise 5 of 10

Run

Equipment
Sets
--
Reps
60 sec.
Rest
0 sec.
Exercise 6 of 10

Renegade Row

Equipment
Dumbbells
Sets
--
Reps
60 sec.
Rest
0 sec.
Exercise 7 of 10

Run

Equipment
Sets
--
Reps
60 sec.
Rest
0 sec.
Exercise 8 of 10

Sumo Deadlift High Pull

Equipment
Barbell
Sets
--
Reps
60 sec.
Rest
0 sec.
Exercise 9 of 10

Run

Equipment
Sets
--
Reps
60 sec.
Rest
0 sec.
Exercise 10 of 10

Burpee

Equipment
No Equipment
Sets
--
Reps
60 sec.
Rest
0 sec.
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