10 Minute Full Body No Equipment HIIT Workout Circuit
Welcome To The No Repeat Gladiator Bodyweight Revolution Workout
On today’s episode of Live Lean TV, I’m sharing a follow along 10 minute full body no equipment HIIT workout circuit.
Get ready to sculpt a lean body with the Gladiator Bodyweight Revolution workout.
This no repeat HIIT workout is comprised of 10 bodyweight exercises that will target every muscle in your body.
This high intensity interval training circuit workout is designed to torch your fat, and give you a lean and athletic physique, by sculpting the muscles in your:
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Before you get started, set up your high intensity interval training timer, and let’s go.
10 Minute Full Body No Equipment HIIT Workout Circuit
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.
Duration Of Workout
- 10 minutes
To increase the duration of the workout, you can complete the exercise circuit 3 times, for a full 30 minute workout.
Workout Focus
This 10 minute full body no equipment HIIT workout circuit is designed to:
- Burn fat
- Build total body muscle
- Increase athleticism
Required Equipment
- No equipment
- Optional: here’s a link to the tabata interval timer that I’m using to keep track of the timed sets.
Calories Burned During Workout
- 175 calories in 10 minutes, by a 180 pound male, using a Polar HR Monitor Watch.
Workout Instructions
Each exercise will be completed in circuit format.
You’ll complete as many reps in 30 seconds as you can, with proper form, followed by a 30 second rest.
After the 30 second rest, you’ll move on to the next exercise.
If you’re advanced, you can also:
- Complete 40 seconds of work, followed by 20 seconds of rest.
If you’re a beginner, you can also:
- Complete 20 seconds of work, followed by 40 seconds of rest.
Bodyweight Exercises
Click the links below for the step-by-step exercise demonstrations.
I’ve included beginner exercise modifications below, as well.
A1. Air Squats
The first exercise are air squats.
- Reps: 30 seconds of max effort
- Sets: 1
- Tempo: 10X0
- Rest: 30 seconds
Coaching cues:
- Make sure you are getting down deep into the squat, to at least a 90 degree angle bend at the knees, while keeping your back flat.
- You can go even lower if you are more flexible.
- Pump your arms to train like an athlete.
Beginner exercise modification: Eccentric Bodyweight Squat
A2. Diagonal Mountain Climbers
Let’s move on to the next exercise, diagonal mountain climbers.
- Reps: 15 seconds per side
- Sets: 1
- Tempo: 10X0
- Rest: 30 seconds
Coaching cues:
- Get down on the floor in a push up position.
- Twist your body to drive your knees to the side of one elbow for the first 15 seconds, then go to the other side for 15 seconds.
- This will make you feel more tension on one side of your body.
- Try to keep your back flat and abs tight.
Beginner exercise modification: Straight Arm Knee To Elbow Plank
A3. Squat Floor Touch With Total Body Extension
Let’s move on to the next exercise, the squat floor touch with total body extension.
In the video, I called this floor tap arm swings.
- Reps: 30 seconds
- Sets: 1
- Tempo: 10X0
- Rest: 30 seconds
Coaching cues:
- For this exercise, you want to make sure you are really hinging at the hips.
- After you squat down to tap the floor, you will thrust forward as you hinge at the hips, while extending your body and throwing your arms over the top of your head.
- Once you extend your arms over your head, think about doing the touchdown sign.
- This will help increase the strength of your shoulders as well.
- The hinging of the hips is where all the momentum comes from.
- The hip hinge is a similar movement to a kettlebell swing, without the kettlebell.
- When you’re lowering down to tap the floor, make sure you keep your back flat.
A4. Push Up With Alternating Reach Through
Let’s move on to the fourth exercise, the Push Up With Alternating Reach Through.
In the video, I called this the push up cross tap.
- Reps: 30 seconds
- Sets: 1
- Tempo: 1011
- Rest: 30 seconds
Coaching cues:
- If you’ve never tried this exercise before, you’re going to love it.
- Get down on the floor in the push up position.
- After completing a push up, you will reach under and through your body to tap the floor behind your opposite planted hand.
- You’ll complete another push up, then alternate by tapping the floor with the other hand.
- When you’re balancing on one arm during the floor tap, it will create instability, so make sure you keep your core and abs tight, to eliminate any swaying of the hips.
- Make sure you keep your your hips flat and straight with the ground.
- This is a similar movement to the water bottle forearm plank tap that I’ve shown before.
Beginner exercise modification: Push Up On Knees With Alternating Reach Through
A5. Around The World Jump Lunge
Let’s move on to the next exercise, the Around The World Jump Lunge.
- Reps: 30 seconds
- Sets: 1
- Tempo: 10X1
- Rest: 30 seconds
Coaching cues:
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- Hopefully you’re ready for this one, since you probably have never tried it before.
- To complete it, you will do a forward lunge, then pop up and jump into the air as you rotate 90 degrees, while landing with the opposite leg forward.
- Make sure you always switch legs during each jump lunge, and stick the landing before jumping into the next lunge.
- Your quadriceps will be burning.
- Remember, if any of these exercises are too difficult, complete the provided beginner exercise modifications.
Beginner exercise modification: Around The World Alternating Forward Lunge
A6. Pop Bent Over Rear Delt Raise
Let’s keep moving on to the next exercise, the Pop Bent Over Rear Delt Raise.
In the video, I called this the bent over pop lateral raise.
- Reps: 30 seconds
- Sets: 1
- Tempo: 10X0
- Rest: 30 seconds
Coaching cues:
- Once again, I bet you have not seen this one before.
- You will need to have coordination to successfully complete this exercise.
- Spread your legs wider than hip width, then bend over while maintaining a flat back.
- Extend your arms down towards the floor, with your thumbs pointing out to the sides, since this will help create more tension in the back of your shoulders.
- Raise your extended arms out to the sides, as you quickly pop your feet to bring your legs together.
- Then immediately pop your feet back out again, as you lower your extended arms back down.
- As you complete the rear delt raise, make sure you keep as much tension in the back of your shoulders, by squeezing your shoulder blades together.
- When you pop up from the jump, try to make sure you are still bending forward with a straight flat back.
- Focus on keeping your abs tight, while maintaining the tension on the back of your shoulders.
- At this point, you should be out of breath.
Beginner exercise modification: Bodyweight Bent Over Rear Delt Raise
A7. Lateral Jump With Floor Tap
Let’s move on to the seventh exercise, the Lateral Jump With Floor Tap.
- Reps: 30 seconds
- Sets: 1
- Tempo: 10X0
- Rest: 30 seconds
Coaching cues:
- We’re keeping it athletic with this exercise.
- When you’re completing the floor tap, make sure you tap the floor in front of the opposite foot, while keeping your back flat.
- To keep your back flat, make sure you push your hips back, while feeling then tension in your glutes.
- 30 seconds may seem like a long time to be hopping around, but that’s what we have to do since we only have 10 minutes to kick our butt.
Beginner exercise modification: Alternating Lateral Lunge With Floor Tap
A8. Alternating Bodyweight Renegade Row With Tricep Kickback
Moving on to the eighth exercise in this workout, the Alternating Bodyweight Renegade Row With Tricep Kickback.
- Reps: 30 seconds
- Sets: 1
- Tempo: 1012
- Rest: 30 seconds
Coaching cues:
- Once again, we’re putting together a few different movements into one exercise.
- Get down in a push up position, and screw your hands into the floor, with a firm stomach and flat back.
- Tense your abs tight to keep your hips parallel to the floor, then bend one elbow and row it up, and extend your elbow to move your arms back to complete the tricep kickback.
- Make sure you are squeezing your back and triceps to create the tension during this bodyweight exercise.
- Place your hand back on the floor, then switch arms and repeat.
- If this exercise is too difficult, follow the beginner exercise modification listed below.
Beginner exercise modification: Alternating Bodyweight Renegade Row On Knees
A9. Alternating Forward Lunge With Rotation
If you are not feeling good right now, you are not working hard enough.
Let’s move on to the Alternating Forward Lunge With Rotation.
- Reps: 30 seconds
- Sets: 1
- Tempo: 1011
- Rest: 30 seconds
Coaching cues:
- This is another excellent lower body exercise that also includes core strength.
- Lunge forward, then rotate your extended arms to one side, while keeping your abs tight.
- Reverse the movement back to standing, then complete with the other side.
- Pretend like you have a medicine ball or a weight in your hands.
- To keep your balance during the rotation, remember to focus on feeling the contraction in your core muscles.
- This exercise requires you to contract pretty much every single muscle in your body, including your hamstrings, glutes, quadriceps, core, and every other muscle all the way up your body.
A10. Jump Burpee Push Up
Let’s move on to the last exercise in this 10 minute full body no equipment HIIT workout circuit.
You know what’s happening next.
We have the Jump Burpee Push Up to finish it off.
- Reps: 30 seconds
- Sets: 1
- Tempo: 10X0
- Rest: 30 seconds
Coaching cues:
- It’s burpee time.
- You probably already know how to do these.
- Drop down to complete a full push up, then jump back up high into the air.
- Think of this exercise as the third period or fourth quarter of the big game.
- It’s time to give it all you got, and lay it on the line.
Beginner exercise modification: Beginner Burpee
Awesome workout.
Want To Turn This 10 Minute Workout Into A 30 Minute Workout?
If you want to keep going past 10 minutes, rest for 2 minutes after you’ve completed 1 circuit of all 10 exercises, then repeat the circuit 2 more times, for a total of 3 sets, and 30 minutes.
You can complete this 10 minute full body no equipment HIIT workout circuit 3 days a week, if you really enjoyed doing it.
If you enjoyed this workout, make sure you share it with your friends.
I Want To See You In Action
Please film yourself doing the workout, then post it to Instagram, and tag me @BradGouthro.
Thanks again for being a part of the Live Lean Nation.
You guys mean the world to me, and it means a lot that you keep coming back.
We have some awesome posts coming up.
I’ll see you then.
Stayed tuned and keep Living Lean.
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Question Of The Day:
- Did you try this 10 Minute Full Body No Equipment HIIT Workout Circuit?
- What is your all time favorite no equipment exercise?
Share your experiences in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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