Burn fat with this 10 minute HIIT cardio workout at home

Turn up the heat for your next workout and try this quick HIIT cardio workout at home. It gets your heart pumping to burn fat fast in a short and sweet 10 minute session so you can get back to your life. You don’t need any equipment for this one ladies, but you definitely will want a water bottle.

Sweat it out alone or HIIT it with a girl friend. Let’s get into it.

Warm up

Do each exercise for 30 second. Then do a second round.

Jumping jacks

  1. Start with your feet together and your hands by your side.
  2. Jump your feet apart while simultaneously bringing your arms above your head with a slight bend at your elbows.
  3. Jump your feet back together and bring your arms back to your side.
  4. Repeat the movement without pausing.

High knees

  1. Start in a standing position with your feet hip width apart.
  2. Jogging in place lifting each knee 90 degrees or higher.
  3. Continue without pausing.

Butt kicks

  1. Start in a standing position with your feet hip width apart and your arms bent at 90 degrees by your sides.
  2. Kick your right heel up behind you as far as you can towards your butt.
  3. Follow with your left heel kicking it up behind you and towards your butt.
  4. Repeat the motion continuously alternating feet as if you were running in place.

HIIT cardio workout at home session

Do each exercise for 20 seconds, then rest for 10 seconds. Repeat the cycle for 3 rounds.

Mountain climbers

  1. Start in a plank position placing your hands on the floor shoulder width part with your legs extended behind you and your feet together.
  2. Bending your knee, bring your right leg up towards your hip as if you we’re starting a race. Keep your head looking down.
  3. Bring your right leg back straight behind you returning to a plank position.
  4. Repeat using your left leg. Bring your knee up towards your hip, and straighten it returning to plank position
  5. Alternate the movement in continuous motion between both legs as if you were running.

Push ups

  1. Start in a plank position with your hands on the floor below your shoulders, your back straight and your legs extended on the floor behind you on your toes.
  2. Lower yourself allowing your elbows to bend out to the sides of your body until your chest is just an inch or so away from the floor below you.
  3. Push your body back up engaging your abdominals and keeping your back straight, until your arms are fully extended to starting position.

Jumping squats

  1. Start in a standing position with your feet shoulder width apart.
  2. Bending into a squat position lower yourself as if you were sitting, bending your knees until your thighs are parallel with the floor. Be sure to keep your knees behind your toes and keep your back straight.
  3. Pushing through your heels, jump straight up landing back down into a squat position.
  4. Continue without pausing.

Speed skaters

  1. Start in a standing position with your feet slightly wider than shoulder width apart with your arms by your sides.
  2. Bending your right knee, swing your left leg behind your right leg in the air behind you, with both arms swinging to the left to follow.
  3. Switch legs in a continuous motion, leaping to your left leg, keep your knee bent, swinging your right leg behind your left leg. Swing you’re your arms to the right following the direction of your leg.
  4. Continue jumping backing and forth between each leg in a continuous motion.

Alternating lunge

  1. Start in a standing position with your feet hip width apart.
  2. Take a big step forward with your right foot bending your knee at 90 degrees in front of you.
  3. Lower your body until your left knee almost touches the ground behind you.
  4. Pushing through your heels, step your left foot forward returning to standing position with your feet hip width apart.
  5. Alternate movements between each leg.

Love your #innerbabe

If you’re a beginner, doing this HIIT cardio workout at home might feel a bit challenging. But you can totally get through it. The key is to remember your breath, and focus on it through the harder parts. If anything is too hard, modify it for yourself. That might mean slowing it down a bit or only lowering part of the way – just keeping moving to keep your heart rate up.

If you need some extra motivation to push through it, invite your girl friends over and turn your HIIT cardio workout at home into a little fitness party (smoothies included, obviously). Because friends who sweat together stay together right?! And don’t forget to invite your friends from the inner babe community.

Do you find HIIT workouts challenging? Tell us how you stay motivated to get through them in the comments below.


2017-01-16T17:35:55+00:00 January 16th, 2017|Move|