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Try This 10-Minute HIIT Workout for Weight Loss (No Weights/Equipment)

Try This 10-Minute HIIT Workout for Weight Loss (No Weights/Equipment)

You’re not alone if you think you don’t have enough time to exercise. Sadly, we can’t add more hours to our day.

Whereas, our workouts are the only thing stopping us from gaining more pounds each day.

It’s true that to lose belly fat or weight in general, you need to have the best diet that comprises healthy and restricts unhealthy foods.

We can only prevent our efforts from being wasted by using every opportunity we have to burn calories.

Even if you’re fasting, you might be preventing calorie intake. However, burning a few more will eventually help you gain overall progress quickly.

For instance, we have innovations like this profound 10-minute HIIT workout that helps weight loss goals.

We know. You’re probably thinking:

Is a 10 Minute HIIT Workout Enough to Lose Weight?

If you have a healthy diet and a proper regimen to go with it, a 10-minute HIIT workout can be effective in bringing about quicker results.

It’s recommended to stack two or three 10-minute sessions to increase the total amount of calories burnt.

How Many Calories Will a 10 Minute HIIT Workout Burn?

As per research, the average person is able to burn almost 150 calories, including the number of calories burnt at rest.

You can take this to anywhere near 400-500 calories if you can stack your workouts.

Is it advisable for a person to perform HIIT every day?

No. While HIIT is an effective form of working out, it is not something you can do every day.

The wear and tear suffered by your muscles while going through HIIT are very intense. Therefore, your body requires sufficient time to recover from a single session.

This is why it is recommended that you only reserve HIIT sessions for a few days in the week.

Does a 10 Minute HIIT Workout Really Work?

If a person isn’t doing even 10 minutes of HIIT, let alone stacking 2-3 sessions every day, they’re looking at almost 4,000 - 12,000 calories that could’ve been burnt in a month.

What is the Best Exercise to Do in 10 Minutes for Weight Loss?

While there’s no end to the number or the type of exercises one can do in 10 minutes, here’s an efficient workout routine that’s considered effective HIIT cardio workout for weight loss:

10 Minute HIIT Workout for Weight Loss

Even if you don’t have any equipment available, you can get similar calorie-burning effects from this workout.

The following workout routine consists of 6 exercises that you’ll do in 3 one-minute rounds, repeating each round 3 times before moving on to the next one.


10 Minute HIIT Workout for Weight Loss (No Equipment)


Sumo Squat

Sumo Squats

To do a sumo squat, stand with your feet a little more than shoulder-width apart.

Now, get low while keeping your back and chest straight.

Keep in mind your legs shouldn’t move as you get down and feel the stretch in your legs, hamstrings, glutes and hips.

Keeping your hands in front and your legs in a rectangular split, feel the stretch and then come back up.

Repeat the process and instead of trying to do more, focus on the stretch and make sure you’re extending to your limit and resting half a second in the position before coming back up.

Side or Lateral Lunges

Side Lateral Lunges

Side or lateral lunges will work well to help you develop balance, strength and stability.

From a normal bent/squat position, keep your chest and face up as you extend one of your legs on its side to stretch the muscle completely.

Hold the position and get further down to feel the stretch in your hips and quads. Coming back up and doing the same on the other side will even out the process.

Jump Squats

Jump Squats

From a normal squat, you explode into the air and come back down standing to go back into the squat again.

Repeat this fat-burning HIIT workout as many times as you can for the specified time.

Fast Feet

Fast feet

Fast feet is a fancy term for running in place on your toes.

While you’re not completely balancing yourself on your toes, you’ll be keeping the rear half of your feet up most of the time because you need to be really fast.

Stand with feet hip-width apart. Use your arms and your core to stabilize yourself as you start running in place.

This HIIT cardio workout will get your heart rate pumping and will allow you to burn more calories even while at rest, making it efficient for weight loss and cutting belly fat.

Overhead Forward Lunge

Overhead Forward Lunge

Forward lunges with your hands behind your head will help you toughen up the exercise.

You’ll increase the strength of your major leg muscles by targeting areas like your quads, calves and hamstrings.

Moreover, since your core will be facing the pressure as you lunge forward, you will be strengthening your abs as well.



To work your quads, hamstrings, calves and glutes along with your core, skaters is the best exercise you can engage in for the best 10-minute HIIT workout to help weight loss.

Given that you don’t need any equipment for this exercise, you can do it anywhere as long as you’re wearing the right workout clothes.

Just imitate the posture of a skater in motion and balance yourself on one foot while your other leg is behind you in the air.

Move to your sides as you switch legs and don’t forget to let your hands swing freely.

You’ll eventually start feeling the pressure in your hips and core. Keep repeating the exercise for the specified time.

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