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.
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.
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
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
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
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
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:
Follow me as you continue alternating between scissor hops and in and outs, or switch between exercises every 10 seconds.
Fast Feet Scissor Hops
Beginner Modification:
- Complete the same movement, however do it slower until you improve your coordination.
Fast Feet In And Outs
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.
BROWSE MORE EXERCISES TO LIVE LEAN!
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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