Easy 10-Minute FULL BODY HIIT WORKOUTS at Home (No Equipment)

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.

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!

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!

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!

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.

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.

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!

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.

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.

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!

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.