Transform in 10 Minutes with This Free Bodyweight HIIT Workout From 600 Secs

Transform in 10 Minutes with This Free Bodyweight HIIT Workout From 600 Secs

Got 10 minutes? Then you can get a killer workout, thanks to the miracle of high intensity interval training (HIIT). And this is a bodyweight HIIT workout, so it doesn’t even require equipment or gym time; just a few square feet of flat, unobstructed space.

“This 10-minute bodyweight HIIT workout is everything you need,” says Devin Wiggins, trainer for Openfit program 600 Secs. “We’ve made sure to hit every body part and cover multiple planes of motion. This will help you get stronger, burn more fat, and move better.”

Try out more workouts from Openfit’s 600 Seconds program for free today.


Try This 10-Minute Bodyweight HIIT Workout

Crank up your metabolism and enhance cardiovascular endurance with this bodyweight HIIT workout! Devin will coach you through the intense workout from 600 Secs that’s sure you leave you drenched in sweat!

Program: 600 Secs

Workout: 600 Secs of Total-Body Cardio


Kick off with some brief muscle activation and stretching.

  • High knees (30 secs)
  • Catcher’s squat with twist (15 secs)
  • Skips (30 secs)
  • Reverse inchworm (45 secs)


HIIT squad

Next, explore different movements to challenge your body while still keeping up pace. These exercises target your shoulders, core, legs, and butt.

  • Lateral hop lunge twist with tap (45 secs)
  • Frogger to backward bear crawl (45 secs)
  • Jumping jacks to plank jacks (45 secs)
  • Runner’s stance twist (45 secs)
  • Push-up to pop up twist (45 secs)
  • Rising bear (45 secs)
  • Shuffle diagonal burpee (45 secs)
  • Burpee (45 secs)

In the jumps, you can modify by bringing each leg back at a time rather than bringing them out simultaneously. For example, in the plank jacks, move your right foot out first, then your left, and bring them back in one at a time.

Also, for a lower-impact workout you can bypass the jump portions of moves while preserving the essences of the movements. For instance, with the burpee, you can drop straight into your next push-up after popping up from the last one.


Cool down

Bring your body back to baseline with some static stretches while deepening your breath.

  • Bring one foot forward in a high lunge, hands on hips
  • Standing quad stretch on same side
  • Runner’s stretch
  • Repeat stretch sequence on the other side
  • Shoulder stretch
  • Triceps stretch

Depending on your available time and level of fitness, you can combine this bodyweight HIIT workout with others in the 600 Secs library, or do it two to three days per week until you level up.

“At the end of this, your body is thanking you for getting it done, and it’s only 600 seconds,” Wiggins says. “This bodyweight HIIT workout was made for you to shed fat and bring out the best your body has to offer.”

600 Secs is a series of 10-minute workouts that spans multiple muscle groups and disciplines, and is easy to fit into your busy schedule. Try it free now!