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10 Minute Fat Melting HIIT Bodyweight Workout

Follow Along No Equipment No Repeats HIIT Workout

On today’s episode of Live Lean TV, I have another no equipment follow along 10 minute fat melting HIIT bodyweight workout for you.

This is all filmed in real-time, so you’ll be working out right along side of me.

Just click here to train with me right now.

Let’s do it.

All you need for this 10 Minute Fat Melting HIIT Bodyweight Workout is:

  • Your body
  • Interval timer
    • if you want to get the same interval timer that I used during this workout, here’s the link to go pick one up.
    • this timer will time your sets and rest periods.
    • it’s so much easier than trying to program it on your clock or watch
tabata timer

10 Minute Fat Melting HIIT Bodyweight Workout

Here’s the breakdown of today’s 10 minute fat melting HIIT bodyweight workout.

Total Time:

10 minutes.


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

Note: During the follow along workout video, I’ll be taking you through the intermediate version where we’ll be completing 30 seconds of work, followed by a 30 second break.


Beginner: 40 second break
Intermediate: 30 second break
Advanced: 20 second break

The goal of the break is to allow you to take a few deep breaths.

Once you catch your breath, your heart rate come back down, thus allowing your body to recover before getting back into the next exercise.

It’s also important to use these rest breaks to get some water into you and rehydrate.

You deserve it.


1 set per exercise, no repeats.

10 Minute Fat Melting HIIT Bodyweight Workout


Click the links below for a step-by-step exercise demonstration.

A1. 180 Degree Jump Squat Floor Tap

The first exercise is the 180 degree jump squat floor tap.

Coaching cues:

  • Squat down, tap the ground with your hands.
  • Then explosively jump up as high as you can, by driving the entire platform of your foot through the ground.
  • Rotate your body 180 degrees in the air, then land softly to go easy on your knees.
  • Once you land, immediately squat down to tap the ground again.
  • If needed, you can put some tape down on the ground to make sure you’re going all the way around for 180 degrees.
  • You should be feeling this in your entire lower body, including your glutes, quadriceps, hamstrings, and calves.

Beginner Modification: 180 degree rotating air squat

A2. Fast Feet Lateral Shuffle Suicides

The next exercise are fast feet lateral shuffle suicides.

Coaching cues:

  • Start on a line on the floor, then while looking straight ahead, with your shoulders parallel, laterally shuffle quickly on your tip toes for 5 feet.
  • Try to stay low to keep the tension on the quadriceps.
  • Focus on quick feet.
  • Once you reach 5 feet, reach across your body with your inside arm, and tap the floor by your outside foot, then shuffle back to the starting position.
  • Make sure you keep breathing.

Beginner Modification: If you’re a beginner, or lack the required foot speed and coordination, simply take a longer but slower stride laterally.

A3. Alternating Single Arm Jump Burpee

The next exercise is the alternating single arm jump burpee.

Coaching cues:

  • To get started, bend over and place one hand on the ground.
  • Keeping your core tight, jump both feet back, then jump both feet back in, and jump up into the air with the same one arm over your head.
  • Land softly to go easy on your joints
  • Switch arms and repeat.

Beginner Modification: If this is too difficult, just complete the:

A4. Straight Arm Plank To Standing Knee Drive

The next exercise is the straight arm plank to standing knee drive, also known as the spider lunge with knee drive.

Coaching cues:

  • Get down into a straight arm plank, then bring one foot forward to stand back up, while immediately driving the opposite knee forward.
  • Drop back down into a straight arm plank and alternate legs.
  • To perform this challenging movement correctly, you have to get focused.
  • This will require a solid mind muscle connection, as it requires your mind to work with your body.
  • The faster you can do it, the better.

Beginner Modification: Simply focus on completing the movement slower.

A5. Bottom Burpee Push Up

The next exercise is the bottom burpee push up, also known as the power thruster.

Coaching cues:

  • During the push up, lower your chest down to the ground, then explosively power up as you complete the push up, while driving your knees in to land on the platforms of your feet, in a squat position, as you look straight ahead.
  • Your chest muscles need to be firing during this exercise.

Beginner Modification: Complete the beginner bottom burpee with no push up.

A6. Straight Arm Plank With Knee Drive

We’re now moving on to the straight arm plank with knee drive, also known as the knee drive mountain climber.

Coaching cues:

  • You’re going to love this one.
  • This is very similar to a typical mountain climber, however with this variation, we’re really going to focus on firing up our abs, by driving our knees in hard.
  • If you were about to knee someone in the junk, that’s the kind of power and tightness you need in your entire body, especially your core.
  • Ensure you hands are directly below your shoulders.
  • Keep your back flat.
  • To get more contraction in your abs, let out a grunt during every knee drive.

Beginner Modification: Complete the straight arm knee to elbow plank.

A7. Around The Clock Push Up

Next exercise is one of my favorites, the around the clock push up.

Coaching cues:

  • To make this more advanced, you can add a jump by completing the around the world plyometric push up.
  • To get started, get in a push up position, complete a push up by lowering your chest down to the ground then back up.
  • Focus on maintaining a flat back.
  • Once you reach the top of the push up, shift your hands and legs one step clockwise, then complete another push up.
  • The goal is to get around the clock at least one time during the set.
  • If you make it all the way around before the time is up, keep going.
  • It’s ok if you don’t make it all the way around. Just make that your goal the next time you complete this workout.

Beginner Modification: complete the around the clock push up on knees.

A8. Alternating Lateral Lunge With Floor Tap And Knee Drive

The next exercise is the alternating lateral lunge with floor tap and knee drive.

Coaching cues:

  • Start the movement in an athletic stance, then laterally drive your leg out to the side, bend over and touch the ground with both hands by your leg, then drive your leg and knee back up like an athlete.
  • You can complete 1 or 2 reps per side, then switch sides.
  • This will feel good as it stretches out your groin, while also burning out your quadriceps, hamstrings, calves, and glutes.

Beginner Modification: Complete the alternating lateral lunge with knee drive.

A9. Straight Arm Plank Shoulder Taps With Butt Kickers

The next exercise is the straight arm plank shoulder taps with butt kickers.

Coaching cues:

  • We’re now 80% of the way there, so there’s no quitting now.
  • This is the time to kick it into overdrive, by giving every last bit of energy you have.
  • Get into a straight arm plank position, then tap each shoulder with the opposite hand, then complete a butt kicker, one leg at a time.
  • To keep your hips parallel to the ground, focus on keeping your core and every muscle in your body tight.
  • Your body, including your butt, should not be shifting from side to side when completing the shoulder taps and butt kicks.
  • Everything is locked down and tight.
  • You’ll be feeling this in your abs and lower back.
  • This is great for overall core conditioning.

Beginner Modification: complete the straight arm plank.

A10. Forward And Reverse High Knee Sprints

The last exercise is the forward and reverse high knee sprints.

Let’s finish strong.

Coaching cues:

  • Drive your knees up as you move forward for a total of 5 steps, then continue to drive your knees up as you move back to the starting position
  • Brace your abs and keep breathing.

Beginner Modification: If you’re a beginner, or don’t have great coordination, slow the movement down by simply driving one knee up at a time as you move forward and backwards.

Awesome Job

Even though this HIIT training workout lasted just 10 minutes, the sweat is real, and the fat will be flying off your body.

Think of this sweat as your fat crying and spilling off of your body.

We love HIIT workouts since they help burn fat, while maintaining and building lean muscle.

This is exactly what you want when you are Living Lean.

You can complete this style of HIIT training every second or third day.

I can’t wait to hear the results you get from this total body conditioning workout.

Want More Real Time Fat Melting Bodyweight Workout Videos?

If you enjoyed this no equipment follow along 10 minute fat melting HIIT bodyweight workout, go check out my Live Lean 15 workout program.

You’ll get 15 minute bodyweight workouts, just like this one.

Every workout starts with beginner exercises, then we advance to more challenging exercise variations in the later rounds.

This program will get you in awesome shape.

Get the full Live Lean 15 program here.


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.

Take the Free Live Lean Body Quiz


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Questions Of The Day:

  • Do you normally train at home with no equipment?
  • Did you try this 10 Minute Fat Melting HIIT Bodyweight Workout?

Share your experiences in the comment section below.

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0 responses to “10 Minute Fat Melting HIIT Bodyweight Workout

  1. tried this for the first time today its a really good workout. I have a lot
    of muscle mass but my cardio is weak as fuck. This is a good starting

  2. I started using mike changs workout videos when I was a beginner, and in
    four weeks I saw absolutely not results, but four weeks using your workouts
    I lost 5 pounds. Thx brad and keep it up.

  3. Hey Brad, i’m wondering. How many of this hiit exercices do you do per day?
    Do you do 1 hiit a day an then other workouts? Do you do it everyday?
    Really nice and difficult exercice! Cheers from Argentina!

  4. Thank you so much for posting this. You make building new habits so easy.
    I’ve watched your channel for a few months now, but only recently been
    really applying your tips consistently. I really appreciate what you do!
    🙂 keep it up. So inspiring.

  5. Like your videos. I can not do lunge or lunge jump. Knee hurts. I have
    arthritis. Can you suggest some alternatives fro lunge? Thanks a lot.

  6. I just did it. I’ve never broke a sweat this fast before. Thank you Brad!
    🙂 it was awesome working out with you. I like how you do the workouts with
    us instead of saying “do __reps and ___sets of this”. it’s much better and
    helps us get motivated 🙂

  7. Can you guys do a low impact, high intensity cardio hiit workout? I have a
    foot injury so it would be very appreciated!

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