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10 Minute HIIT Workout For Fat Loss No Equipment

Full Body Fat Torching Real Time HIIT Workout Using Your Bodyweight

On today’s episode of Live Lean TV, I’m taking you with me to Central Park in NYC, for a real time 10 Minute HIIT workout for fat loss, no equipment required.

If you are a busy executive, a mother and father with kids, or anyone that thinks you don’t have enough time to workout, do this no equipment 10 minute HIIT workout routine.

All you need to do this workout is a 5×5 area.

So put it to the test.

Type Of Workout:

This follow along HIIT workout is designed to help you torch the fat off of your body and build muscle.

Since this is a no equipment needed workout, you can do this workout outdoors or at home.

Total Time:

  • 10 minutes

This workout was filmed in real time, so just hit play and follow along with for the entire 10 minute HIIT workout.


  • 1 circuit comprised of 10 different exercises.


  • Beginner: 20 seconds of work
  • Intermediate: 30 seconds of work
  • Advanced: 40 seconds of work

In the follow along workout video, you’ll complete 30 seconds of work, followed by a 30 second break, then move on to the next exercise within the workout circuit.

10 Minute HIIT Workout For Fat Loss No Equipment

If you’re a beginner or advanced trainee, you can increase or decrease the timed rep duration, as shown above, to fit your current fitness level.


  • Beginner: 40 seconds of rest
  • Intermediate: 30 seconds of rest
  • Advanced: 20 seconds of rest

Increase or decrease your rest times, as shown above, to fit your current fitness level.


Click the links below for a step-by-step exercise demonstration of each exercise from this 10 minute HIIT workout.

A1. Alternating Forward Lunge Push Off

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 1012

Coaching cues: Lunge forward, then as you step back balance on the planted foot, while keeping the opposite knee up in the air for a 2 second pause. To help with your balance, focus on keeping your abs contracted, while breathing throughout every rep. After holding your knee in the air for 2 seconds, lower it back to the ground, then switch legs. This exercise will work on strengthening your core, glutes, hamstrings, and quadriceps. Set the timer for 30 seconds, then after 30 seconds of work, take a 30 second break, then move on to the next exercise.

A2. Alternating Bird Dog

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 1015

Coaching cues: the alternating bird dog exercise works your lower back and core. It’ll also help improve your balance. To get started, get down on the ground, then extend and lift one leg and the opposite arm up. Hold that position for 5 seconds, then switch arms and legs. The key with this exercise is to create a straight line from the tip of your extended arm, all the way to your extended leg. To do this, keep your core, lower back, glutes, and hamstrings tight. For example, if someone dropped a brick on your core, it should be so strong, that the brick shatters. This will also help you maintain your balance. Continue alternating sides for 30 seconds, then take a 30 second break.

A3. Judo Push Up

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 1212

Coaching cues: the next exercise is a variation of the traditional push up, called the judo push up. To complete the judo push up, get down in push up position, then shift your weight back as you raise your hips to create a triangle with your body. Then bend your elbows and swoop your body down and forward, then swoop your body back by pushing back and up. This will work your chest and shoulders. It’s also great for improving shoulder flexibility. Take a 30 second break, then move into the next exercise to keep your heart rate pumping.

A4. Glute Bridge March Alternating Hip Thrust March

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 1012

Coaching cues: even though I referred to this exercise as the glute bridge march, it is actually called the alternating hip thrust march. The main difference between the two movements is the lowering and raising of the hips, when switching legs. The hip thrust has you lowering your hips, while the glute bridge keeps your hips elevated when switching legs. This exercise primarily targets the muscles in the glutes and core. To complete the exercise, lay down on your back, with one foot firmly planted into the ground, and the other leg in the air, bent at a 90 degree angle. Push through the ground with the planted foot to elevate your hips and drive the elevated knee up and forward. This will engage the abs, glutes and lower back. Then slowly lower your hips back down towards the ground. To really feel it in your glutes, remember to push the ground away with your heels. Take a 30 second break, then move on to the next exercise.

A5. High Knee Sprints

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: As fast as possible

Coaching cues: high knee sprints is a movement that will really kick up your cardio. To perform this exercise, quickly drive your knees up as high as you can, as you sprint in one spot. Before starting, take a deep breath, tighten up your core, then complete as a 30 second burn out. You are now at the halfway mark of being finished.

Beginner modification: if this is too hard, or if you have bad knees, perform the high knees walk in place by driving your knees up, and pumping your arms, as if you’re running.

A6. Prisoner Squat

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 1010

Coaching cues: let’s keep it going. It’s now time for the prisoner squat. To get started, get into a squat position, with your feet and toes slightly pointed out. Place your hands behind your ears as if a cop was arresting you. Then squat down by pushing your butt back, as if you were taking a seat in a chair. Then press through the platform of your feet, especially your heels, to rise back to standing. Complete for 30 seconds, then take a 30 second break. That’s 6 exercises down, 4 to go.

A7. Superman Lift

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 1012

Coaching cues: it’s time to get back down on the ground to, once again, work your lower back. It can be hard to find bodyweight back exercises when doing no equipment workouts like this. However, the superman lift is a great exercise to strengthen your overall core, including your lower back. To get started, lie on your belly down on the ground, with your arms extended over your head, and your toes pointed. Next, lift your arms, upper torso, and legs off the ground, and hold for 2 seconds. When you’re in the contracted position, it should look like you are flying through the sky like superman. Repeat for 30 seconds. You should really feel this in your lower back muscles. Make sure you are breathing throughout the exercise. Take a 30 second rest, then move on to the next exercise.

A8. Forearm Plank Tap

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 1011

Coaching cues: the next exercise is the forearm plank tap. This is another core exercise. Place a water bottle down on the ground, then get into a forearm plank position, with your elbows directly below your shoulders. Once you are ready, tap the water bottle with one finger, while keeping your body straight as a board, with your hips straight and inline. That’s key for this exercise. To do this, keep your core, glutes, and hamstrings locked in and tight. This will stop your hips from tilting and turning as you tap the water bottle. Complete for 30 seconds, then take a 30 second break before moving on to the next exercise.

A9. Diamond Push Up

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 2010

Coaching cues: it’s time to work the triceps by performing the diamond push up. Get into a push up position, but bring your hands closer together so your thumbs and index fingers touch, to create the “Jay-Z” diamond. Then lower yourself down, as your elbows flare out, then push back up. Keep your core tight to eliminate any sagging of the hips. Complete for 30 seconds, then take a 30 second break before moving on to the next exercise.

Beginner modification: if that’s too difficult, drop to your knees to complete the diamond push up on knees. However, I want you to challenge yourself by aiming to complete the push up on your feet.

A10. Burpee

Reps: 30 seconds

Rest: 30 seconds

Sets: 1

Tempo: 1010

Coaching cues: squat thrusts are the same as a burpee. To get started, squat down, then place your hands on the ground, and kick your feet back to get into a push up position. Kick your feet back to bring your knees outside of your elbows, then stand up.

Advanced modification: if you want to add more difficulty you can complete the burpee push up, the jump burpee, or the jump burpee push up.

You Just Completed This 10 Minute HIIT Workout

There you go, awesome work.

That was your no equipment 10 minute HIIT workout.

If you think 10 minutes is not enough time to get in a good workout, the sweat from this workout will tell you differently.

I need to go drink some water now.

Thanks for trying this workout, and keep Living Lean.

Become A Member Of Our Inner Circle At Team Live Lean

If your workouts are boring and not getting you any results, you can get lean with us by joining all the other members in our exclusive Team Live Lean inner circle site.

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At Team Live Lean, we provide our inner circle members with a 30 day workout program every month, plus exclusive access to our weekly meal plans, cooking lesson recipe videos, community support and accountability, and so much more.

Join all the other supportive and like minded Live Leaners who are transforming their lives in our Team Live Lean Inner Circle.


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

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Subscribe to our Live Lean TV YouTube channel and leave a comment below on what you want to see in future posts.

Today’s Question Of The Day:

  • Do you like these real time follow along workout videos, where you workout right alongside me?
  • Did you workout with the video or just copy the routine and do it at the gym or from home on your own?

Be sure to share your answers in the comment section below.

Check out our free workout videos here.

Check out my free recipe cooking videos here.

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77 responses to “10 Minute HIIT Workout For Fat Loss No Equipment

  1. I like the exercise with no equipment concept…..
    I am glad I watched your video.
    Thank you, Mr. G.

  2. Love this! Literally had my heart going and a great quick workout for those
    who like to sweat ??

  3. Do yourself and everyone else a favor and put “for beginners” at the end of
    the title

  4. I’m 16 years old and and weigh about 198 pounds…and I hear that its
    better to start losing weight at a young age because you can lose fat fast.
    Is it true????? I’m just trying to lose the weight not gain abs or anything
    but if that’s what it also gives me cool. How long will it take before I
    can start seeing results?

  5. Thought it might be too hard b/c you’re a guy and in great shape. Only the
    judo pushup was too difficult for me but I did manage 3 of them. It was
    good. thanks

  6. Rest? Hahaha hah! How about no rest and wear some chains and strap 100lb
    Dumbells to your thighs. Then after run some death sprints.

  7. I love this workout. I’ll have to eliminate a couple of the exercises
    because I am handicapped and cannot do lunges or squats. But I think I can
    do the other ones. Can you post an alternative series for people whose
    knees don’t work? I need a total knee replacement, but probably won’t do
    it until next year. A routine like this one would be great in the interim.

  8. Apart for the burpee, I don’t see the High Intensity…only the interval…
    I think this is a pilates class…hehehe!!!

  9. I’m used to tabata style HIITs, so seeing the 30 second break I assumed
    this would be a breeze… you got me brad

  10. I don’t know if it’s been asked previously but approx how many calories
    would you say this workout burns?

  11. 1. Kiefer is good as Big Boss, just that he didn’t speak much in Ground
    2. “Too much like an action film, too much hollywood” – Kojima has always
    been influenced by ACTION MOVIES AND HOLLYWOOD. Pretty much the creative
    inspiration for the ENTIRE SERIES.

  12. Man..ur tips are awsm..but i hv some problem with like i had a
    scaphoid wrist surgery so i cant do push u hv some other optional

  13. best HIIT WORKOUT is sprinting (100m x 3) times with 1minute rest in
    between d runs, u’ll know how much hard a workout it is, but d results r

  14. Loved the workout…something different for me to add when I feel my
    workout routine is becoming just that – routine! Keep up the good work.

  15. Brad, im 14 (about to be 15) i weigh abourt 140 i want to lose bellyfat to
    show my abs will is see results if i do this 3-5 times a week for a month?
    please respond!!

  16. Brad, how many time a week do you do this? Is it a everyday thing? Or Is it
    like like 3 times or 4 times a week. You go one day, wait one, again, wait

  17. Ok did it as a beginner at first to see where I stand started to do it as a
    intermediate, liked it did 3 rounds, time to do the next one.

  18. Cant wait to try im not good and hiit, jogging or olyptical which i
    constantly try to build my resistants on it but I tried those kind of
    exercises once think I did one from mkf fitness or something like that
    couldnt even get through the first exercise which contained burbes x8
    switching to mountain climbers for 20 secs repeat 4x.. made me believe that
    even if I can run or jog for 15 mins I can do more in less time with hiit

  19. Hey Brad. You Know Im a Long Time Subber. Asking how often I should do this
    workout per week to shred for a six pack. I already eat clean so no worries
    Please Gimme Advice Thanks in Advance and Keep Up The Good Work.

  20. Nice workout as always! I notice you have good development in your abs!
    Could you do a video on ab exercises that actually help build the ab muscle
    to get them popping out?

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