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The Anytime, Anywhere HIIT workout

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Did you know there's a 10-minute workout with no equipment that will give you a fantastic full body workout? In fact, we've got three for you to try!

Whether you're a beginner, intermediate or advanced gym goer, the following high-intensity interval training (HIIT) workouts involve putting in your maximum effort for short periods to reap the maximum results.   

See the beginners workout

See the intermediate workout

See the advanced workout 

Sure, you'll improve your endurance, burn more fat and boost your metabolism, but the real beauty of these workouts is you can do them anytime anywhere.

As long as you've got a timer, you can try these workouts in the park, hotel room, gym, on the beach - anywhere. Got 10 minutes' spare? Then let's HIIT the workouts! 

Anywhere HIIT workout

 

The Beginners Workout

Simply perform 10 reps of each exercise and do as many rounds as possible in 10 minutes. 

Squats

With feet shoulder-width apart and hands clasped together in front of you, squat down so your thighs are parallel with the floor, keeping your knees in line with your feet. Push from the heels as you return to the start position.

Mountain Climbers

Start in the plank position and draw one knee up towards your hands, return to plank position and repeat with your other knee. 

Lunges

Keeping your upper body straight and core tight, step forward with your right leg until both knees are bent at 90 degrees and your right knee is above your ankle. Push from the heel as you return to the start position.

Press Ups

Place your hands flat on the floor, shoulder width apart and stand on tiptoes in the plank position. Lower yourself until your chest touches the floor, then push up. 

Speed skater

With your feet shoulder-width apart lean forward keeping your back flat and core tight. Jump to the right landing on your right leg and swing your left leg behind your right leg. Then repeat in opposite direction.

Anywhere HIIT workout

 

The Intermediate Workout

Simply perform 10 reps of each exercise and do as many rounds as possible in 10 minutes. 

Burpees

Squat down, jump your feet back into the plank position, perform a push-up and jump your feet back towards your hands, then jump into the air with your arms pointing towards the ceiling

Squat with partial rep

From the standard squat position, drop down then pause for a second when you're halfway back up, then lower again before returning to the start position.

Reverse lunges

With your hands on your hips, step back with your right foot and lower your hips so your right knee is at a 90 degree angle in line with your ankle and your left thigh is parallel with the floor. Return to start position and repeat with alternate legs.

Diamond press up

Place your hands flat on the floor so your index fingers and thumbs make a diamond shape, shoulder width apart and stand on tiptoes in the plank position. Lower yourself until your chest touches the floor, then push up.

Anywhere HIIT workout

 

The Advanced Workout

Simply perform 10 reps of each exercise and do as many rounds as possible in 10 minutes. 

Burpees into a tuck jump

Squat down, jump your feet back into the plank position, perform a push-up and jump your feet back towards your hands, then jump into the air and tuck your knees into your chest.

Jumping squat

With your feet shoulder-width apart, squat down so your thighs are parallel to the ground, then quickly jump as high as you can.

Plyometric lunges

From a standard lunge position with left foot in front of you and right foot behind, jump into the air and switch legs so you land with right foot in front of you and left foot behind.

Plyometric press ups

From a standard push-up stance, lower your body to the ground then push up with an explosive force so your hands leave the ground. Land on both hands. That's one rep.

Plank into push-up position

Start in a plank position, then one arm at a time move up into a push-up position. Hold, then return to the plank position.

Have fun working out and don't forget to let us know how many rounds you complete - and send us a workout selfie - using the hashtag #impuregymmotivated

 

After more HIIT workout inspiration? Check out our free workout videos with HIIT workouts you can complete in under 30 minutes -  perfect for when you're short on time. 

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