Got 10 minutes? That’s all you need to work every major muscle group with this no-equipment HIIT routine.
These moves combine strength and cardio to get your heart pumping and muscles burning—without a single jump or burpee in sight (unless you want them).
Today’s workout features 10 full body HIIT workouts at home that prove you don’t need a gym membership to get a solid sweat session.
Double Pulse Squats with Rise
Let’s kick things off with a squat variation that adds a little extra burn.
For this one, you’ll drop into a squat and do two small pulses before powering up to standing with your arms reaching overhead.
The pulsing keeps your thighs working the entire time, so don’t be surprised if they start shaking!
How to perform:
- Stand with your feet shoulder-width apart and your hands together in front of you.
- Squat down, getting nice and low.
- Pulse the squat (move slightly up and down) twice.
- Rise explosively, driving up to a full standing position.
- Lift your hands straight up toward the ceiling as you rise.
- Repeat the squat and rise, making it one continuous movement.
Burpee without the Jump
Don’t worry—this is the gentler version of everyone’s love-to-hate exercise.
You’ll still get that full-body workout, but by stepping back instead of jumping, you keep things low-impact.
If you’re feeling strong today though, go ahead and add that jump!
How to perform:
- Rise up to a full standing height, lifting your arms up (like you did for the squat rise).
- Bend down and place your hands on the mat or floor.
- Step one foot back into a nice flat plank position.
- Step the second foot back so you are in a plank.
- Step the first foot back in toward your hands.
- Step the second foot back in.
- Use your glutes to stand back up, rising to the top.
Squat to Elbow-to-Knee Crunch
Your coordination might be tested with this one.
You’ll squat down, then as you stand, bring one knee up while crunching your opposite elbow toward it.
The key is keeping your chest lifted during the squat—it’s tempting to lean forward, but stay tall!
How to perform:
- Place your fingertips by your ears.
- Squat down, making sure to keep your chest lifted.
- As you stand up, bring one knee up and in front of you.
- Reach the opposite elbow toward the lifted knee for a crunch, twisting your upper body.
- Return to the squat position.
- Alternate sides for the crunch with the next squat.
Plank with Four Knee Drives
Time to turn a regular plank into something more challenging.
You’ll hold that plank position while driving your knees toward your chest—two on each side before taking a quick break.
If your hips start creeping up toward the ceiling (they will!), focus on keeping them low and level.
How to perform:
- Get into a high plank position with your hands beneath your shoulders and your back flat.
- Bring your knee into your chest, alternating sides, for a count of four.
- Bend your knees slightly and press your hips back (momentarily out of the plank).
- Press back to a nice low plank position.
Scissor Crunches
This one might feel awkward at first, but you’ll get the hang of it.
You’ll crunch up while alternating which elbow reaches toward the opposite leg—either straight up or with heels tapping the floor.
Choose whichever version doesn’t make your neck cranky.
How to perform:
- Lie down on your back and keep your back glued to the floor.
- Lift your legs straight up to form an “L” position.
- Keep your neck nice and long.
- Crunch up, lifting your shoulder blades up off the floor.
- Alternately twist and reach one elbow towards the opposite straight leg/knee.
Extended Core Crunch/Reach
Now we’re flipping over to work the back of your body too.
You’ll lie on your stomach, lift everything up, then reach one hand toward the opposite knee or toe.
If lifting your hips feels impossible right now, just reach with a flat back—you’re still working!
How to perform:
- Lie on your back and extend your arms and legs so they are hovering just off the floor.
- Bring everything up, lifting your chest, arms, and legs.
- Twist your upper body and reach one hand for either the opposite knee or toe.
- Return to the extended, hovering position.
- Bring everything up again and alternate the reach to the other knee or toe.
Rolling Planks (Low Plank)
Forearm planks are tough enough, but we’re adding a twist—literally. You’ll roll from side to side, trying to keep your body in one straight line.
Most of us pike our hips up during the transitions (it’s so much easier!), but try to keep them down.
How to perform:
- Get into a low plank position on your forearms.
- Keep your body in a nice straight line and your back flat.
- Alternate rolling your body to each side.
- Maintain a strong upper body and avoid dropping your hips as you roll.
- Do not let your bum pike up as you transition between sides.
Reverse Lunge with Crunch (Side 1)
This one’s all about balance, so don’t feel bad if you wobble.
You’ll step back into a lunge, then as you stand, bring that back knee up and twist to meet it with your opposite elbow.
Need to tap your foot down between reps to find your balance? Totally fine—do what you need to do.
How to perform:
- Step one foot back into a reverse lunge.
- Drive through your supporting leg to stand up.
- Bring the back knee up, lifting it in front of you.
- Twist your upper body and reach your opposite elbow towards the lifted knee for a crunch.
- Repeat the movement on one side before moving to the other.
Reverse Lunge with Crunch (Side 2)
Same move, other leg. This time, really focus on that twisting crunch at the top—think about bringing your ribs toward that lifted knee, not just turning your shoulders.
You might notice one side is harder than the other. That’s completely normal!
How to perform:
- Step the opposite foot back into a reverse lunge.
- Drive through your supporting leg to stand up.
- Bring the back knee up, lifting it in front of you.
- Twist your upper body and reach your opposite elbow towards the lifted knee, focusing on the crunch twist.
- Ensure you are sitting back into your lunge and focus on bringing your rib toward the working side.
Standing Crunches
You’re almost done!
For this last one, you’ll do three quick standing crunches on one side, then immediately switch. It’s all about speed here, but don’t get sloppy.
Even when you’re tired (and you will be!), make each crunch count.
How to perform:
- Stand with your body on a slight diagonal.
- Perform three standing crunches on one side, bringing your knee in and crunching down.
- Switch quickly to the other side.
- Perform three standing crunches on the new side.
- Repeat the switch and set of three crunches, focusing on quick footwork and hitting every position strongly.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
