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10 Minute Full Body No Equipment HIIT Workout Routine

The 10 Minute No Weights, No Problem Workout

On today’s episode of Live Lean TV, I’m taking you through a follow along, 10 minute full body no equipment HIIIT workout routine.

I would be a billionaire, if I had a nickel for every time somebody says they can’t workout because:

  • They don’t have time to workout
  • They don’t have weights

If you don’t access to weights, but still want to get in a quick total body workout, no problem.

Welcome to the “10 Minute No Weights, No Problem Workout”.

10 Minute Full Body No Equipment HIIT Workout Routine

Let’s jump right into it and start working out.

Trainer

Brad Gouthro, PTS/NWS, host and creator of Live Lean TV, and the #1 expert teaching people all over the world how to Live Lean 365 days a year.

Workout Duration

We only have 10 minutes, so let’s keep the intensity up, and give me everything you got.

Workout Focus

This full body HIIT workout is designed to train your total body, by stimulating lean muscle growth, in combination with calorie crushing cardio movements.

Required Equipment

No equipment required.

All you need for this 10 minute full body no equipment HIIIT workout routine is your bodyweight.

However, if you’re going to do this workout on your own, I do recommend you pick up this interval timer, as it will help beep you in an out of the work to rest periods.

tabata timer

Workout Instructions

You’re going to hit your total body by completing 5 bodyweight exercises, in circuit format.

Complete exercises A1-A5, one after another, in circuit format, for:

  • Work: 40 seconds of reps
  • Rest: 20 seconds

The rest period is the time to get a drink of water and bring your breathing back to normal levels, before starting the next exercise.

Once you complete the 5 exercise circuit, that’s considered 1 circuit.

Repeat it one more time, for a total of 2 circuits.

That equals a total of 10 minutes.

After that, you are done.

10 Minute No Weights, No Problem Workout Exercises

Before starting the workout, time yourself in by setting your interval timer for a 40 second work to 20 second rest interval.

Click the links below for the step-by-step exercise demonstrations.

If any of these exercises are too difficult, I’ve also included beginner modifications for every exercise.

However, I want you to push yourself and get outside of your comfort zone.

A1. Blast Off Push Up

The first bodyweight exercise is the blast off push up, or as I jokingly called it, the slinky dinky push up.

This is an excellent total body push up variation, which in addition to your chest, also places more emphasis on your triceps, shoulders, and quadriceps.

You’ll feel a really good stretch in your shoulders, as you transition to a modified down dog position.

  • Reps: 40 seconds
  • Sets: 2
  • Tempo: 1011
  • Rest: 20 seconds
Skinky Dinky Pushup

Coaching cues:

  1. Get down on the ground and set your body at the top of the push up position, with your feet closer together.
  2. Bend your elbows and lower your body to the ground to get to the bottom of a push up.
  3. Rather than extending your arms vertically to push your body back up to the top of the push up, extend your arms horizontally and bend your legs to push your body back.
  4. Reverse the movement to shift your body forward to complete another push up.
  5. You’ll be feeling this in your quadriceps, so keep pushing.
  6. Repeat until your hear the 40 second beeper, then get back to your feet and take a 20 second rest before moving on to the next exercise in the circuit.

Beginner Modifications:

A2. Crab March

The second bodyweight exercise is the crab march.

This is an excellent exercise to target the posterior back side of the body, especially the glutes.

This is similar to the glute bridge, however for this variation, your shoulders, triceps, hamstrings, and abs will also be engaged, since you’re bringing your knee to your chest.

This will really hit your core.

You’ll also feel a good stretch in your wrists.

  • Reps: 40 seconds
  • Sets: 2
  • Tempo: 1011
  • Rest: 20 seconds
Crab Marcher

Coaching cues:

  1. Get down on the ground, then bend your knees and plant your feet and hands into the ground, fingers pointing backwards, then raise your hips up to get into table top position, with your neck in neutral position.
  2. Brace your abs and contract your glutes to maintain a straight line from your knee to your shoulders, as you bring one knee up towards your chest, then under control, lower it back to the ground.
  3. It’s important to maintain the table top position throughout the movement, meaning you should be able to place a plate on top of your body and have it stay in place. If you notice your hips are sagging, engage your abs and turn your glutes on, to keep your hips high.
  4. To feel an even stronger contraction in your abs, pretend like you are kneeing someone in the groin.
  5. Breath throughout the movement.
  6. Once the 40 seconds is up, get back to your feet, and take a 20 second break, before moving on to the next exercise to hit your abs and core even more.

Beginner Modification:

A3. Breakdancer

The third bodyweight exercise to hit your abs and core is the breakdancer.

Not only are you going to look cool doing this, you’re also going to be improving your 80’s dance skills by adding a new funky move to your repertoire.

Try the breakdancer exercise the next time you hit the dance club or the streets.

  • Reps: 40 seconds
  • Sets: 2
  • Tempo: 10X0
  • Rest: 20 seconds
Breakdancer

Coaching cues:

  1. Get down and press your hands through the ground to get to the top of the push up.
  2. Bring one extended leg under and across to the other side of your body, then quickly reverse the movement back to the top of the push up position.
  3. Immediately repeat the same movement with the opposite leg, in a fast and explosive motion.
  4. Make sure you maintain a flat back, by keeping your core engaged and turned on.
  5. Don’t let your belly go soft. Keep it turned on by pulling your belly button in towards the back of your spine.
  6. Your hips should stay fairly aligned with the ground, without excessive twisting.
  7. If it gets too difficult, you can slow it down, however you want to challenge yourself, speed it back up again once you catch your breath.
  8. The breakdancer is going to get you.
  9. Once the 40 second beeper goes off, take a 20 second break to catch your breath, then move into the next exercise.

Beginner Modifications:

  • Complete the same movement, however do it slower.

A4. Around The World Jump Lunge Lunge

The fourth bodyweight exercise to hit your legs, primarily your quadriceps, is the around the world jump lunge, also known as the revolving lunge.

Check this bad boy out.

  • Reps: 40 seconds
  • Sets: 2
  • Tempo: 10X0
  • Rest: 20 seconds
Revolving Lunge

Coaching cues:

  1. Once the buzzer beeps you in, lunge forward with one leg, then jump in the air, rotate your body, and alternate legs by bringing the opposite leg forward, as you land softly in the lunge position.
  2. Before completing another revolving jump lunge, make sure you stick it while maintaining your balance.
  3. Focus on proper form over speed.
  4. Make sure you pump your arms like an athlete, as you revolve around the world.
  5. This movement takes coordination and balance, as you alternate legs with every jump rotation.
  6. If you mess up, laugh it off, and jump back into it.
  7. If this is too difficult for you, slow it down, or complete the beginner modification below.
  8. Your lower body, lungs, muscles, and fat will be burning.
  9. Damn that feels good.
  10. After the 40 seconds is up, take a 20 second break, then move on to the next exercise.

Beginner Modification:

A5. “Brad Says” Fast Feet Cardio

It’s cardio time people.

For the next 40 seconds, you’re going burn it out, while doing what I say.

I call this, “Brad Says” cardio.

During the next 40 seconds you’ll complete a combination of the following two fast feet exercises:

  1. Fast Feet Scissor Hops
  2. Fast Feet In And Outs

Follow me as you continue alternating between scissor hops and in and outs, or switch between exercises every 10 seconds.

Fast Feet Scissor Hops

Coaching cues:

  1. If you don’t have access to a line on the ground, put some tape down, or simply picture a line down on the ground.
  2. The first fast feet exercise are scissor hops.
  3. Quickly hop one foot over the line, and tap the ground with the ball of your foot, to straddle the line with your feet. 
  4. Immediately hop the forward foot back, while repeating the same movement by bringing the back foot over the line.
  5. Since this is a fast feet drill, pretend like the ground is on fire.
  6. Quickly tap the ground with the balls of your feet, then immediately alternate legs.
  7. To move faster, focus on contracting your core, while pumping your arms like an athlete.
  8. Continue alternating legs for time.
  9. If you’re not following along with the workout video, after 10 seconds, switch to in and outs.

Beginner Modification:

  • Complete the same movement, however do it slower until you improve your coordination.

Fast Feet In And Outs

Coaching cues:

  1. While standing, quickly tap the ball of one foot over the line at a time, followed by the other, then reverse the first foot back over the line, followed by the other.
  2. The in and outs move the feet quickly over a shorter distance, while the scissor hops move the foot over a longer distance, similar to a jump lunge, however the movement does not lower as deep as a jump lunge.
  3. Since this is a fast feet drill, pretend like the ground is on fire.
  4. Think 2 feet over the line, 2 feet back over the line.
  5. To move faster, focus on contracting your core, while pumping your arms like an athlete.
  6. If you lose coordination, stop, then try again.
  7. You’re almost done, so don’t fall short.
  8. Stay with me and keep breathing.
  9. After the 40 seconds is up, take a 20 second break.

Beginner Modification:

  • Complete the same movement, however do it slower until you improve your coordination.

Once you finish the first 5 exercises, that’s one circuit.

Go back to the top of the workout, starting with the blast off push up, to complete the second half of the workout.

Once you complete the last rep of the second circuit, finish with a tuck jump.

You Just Finished The 10 Minute No Weights, No Problem Workout

The next time you think you only have 10 minutes to spare, it doesn’t mean you should just sit on the couch.

Get off the couch, turn this video on, hit play, do as I say, and follow along as you workout with me.

This will get you incredible results for your body.

All you need is your body, an interval timer, and a water bottle to drink throughout the workout.

Want More Total Body Real Time Follow Along Workouts?

It’s time to transform your body and Live Lean forever.

If you like these real-time follow along no equipment home workouts, where you’re working out right alongside me, go check out my full body Live Lean 15 bodyweight workout system.

It’s getting people incredible results, so I want you to join in.

Keep Living Lean.


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