--- title: Health: 5 HIIT Workout Moves to Do Anywhere in 10 Minutes description: The high-intensity interval training workout is the perfect fat-burning addition to any exercise program canonical: https://time.com/3965861/hiit-workout/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2015-07-23T18:00:42.000Z article:modified_time: 2026-08-04T07:41:24.109Z article:section: Health og:title: This No-Gym Workout Gets the Job Done in 10 Minutes og:description: High-intensity interval training (HIIT) gets results in less time og:url: https://time.com/3965861/hiit-workout/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltba9f4aacac0ee1e5/69885bba35ba6f4a20c0e45e/woman-push-up-outdoor.jpg?branch=production&width=1080&quality=75&auto=webp&crop=16:9 og:image:width: 1200 og:image:height: 675 og:image:alt: woman-pushup-outdoor og:type: article twitter:card: summary_large_image twitter:title: This No-Gym Workout Gets the Job Done in 10 Minutes twitter:description: High-intensity interval training (HIIT) gets results in less time twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltba9f4aacac0ee1e5/69885bba35ba6f4a20c0e45e/woman-push-up-outdoor.jpg?branch=production&width=1080&quality=75&auto=webp&crop=16:9 ---  # This No-Gym Workout Gets the Job Done in 10 Minutes ## Video: Does Jogging Cause Arthritis? [Watch (HLS stream): Does Jogging Cause Arthritis?](https://cdn.jwplayer.com/manifests/FCOBKT7U.m3u8) (2:01)  _Published 2015-05-15. Is arthritis caused by years of running? How do you protect your knees and hips? Our healthy skeptic tracks down the facts about how running affects your joints._ by [Jennifer Cohen / Health.com](https://time.com/author/health-com/) ## Jennifer Cohen / Health.com Contributor Jul 23, 2015 6:00 PM UTC  Woman doing pushup. Woman doing pushup.Getty Images by [Jennifer Cohen / Health.com](https://time.com/author/health-com/) ## Jennifer Cohen / Health.com Contributor Jul 23, 2015 6:00 PM UTC Can’t get to the gym? No problem! There’s a notion out there that you need to belong to a gym in order to maintain a fitness routine, but that couldn’t be further from the truth. While there’s certainly nothing wrong with leaving your house to get your sweat on, it’s also completely possible to get a great workout in the comfort of your own living room. This HIIT (high-intensity interval training) workout is the perfect [fat](http://www.health.com/health/article/0,,20899063,00.html)\-burning addition to any exercise program you’re currently doing. The best part? It will only take you 10 minutes, you can do it in front of the TV, and the only equipment you need is a stopwatch (or the timer on your phone). Perform each move below for 20 seconds, trying to get as many reps in as you can, followed by 10 seconds of rest. Do two full sets (meaning 20 seconds of work, 10 seconds of rest, then repeat once) of each exercise before moving on to the next. Let’s HIIT it! **Squat jumps** Stand tall with your feet slightly wider than shoulder width apart. Squat down, keeping the weight in your heels, until you have reached the bottom of a squat. From here, jump straight up into the air as high as you can. Land softly on your toes and repeat. **Push-ups** Get into a standard plank position, with your arms slightly wider than your shoulders and your feet just a few inches apart. Slowly lower yourself down, getting as close to the ground as possible. From here, push back up through your chest and arms to starting position. Keep your core tight throughout the entire movement and fight the urge to allow your mid-section to either arch up or sag. **Jumping lunges** Start in a lunge position with your right foot in front and left foot behind you with your left knee about an inch from the floor. From here, explode straight up out of the lunge, switching your legs mid-air and landing softly on your toes. You will now have your left leg in front and right leg behind you. Remember to keep your front knee at a 90 degree angle and try not to let it go past your toes. **Sit-ups** Lie on your back with your knees bent and hands behind your head. While keeping your chin angled towards the sky, use your core to sit up until your elbows touch your knees. Lower back down to the ground and repeat. **Burpees** Stand with your legs slightly wider than shoulder-width apart. Squat down to the floor and place your hands on the ground in front of you. From here, jump back into a pushup position. Jump your feet forward until you are at the bottom of a squat again, then jump straight into the air. Want more moves like this? Check out [6 Moves That Burn More Fat in Less Time](http://news.health.com/2015/06/16/6-moves-that-burn-more-fat-in-less-time/) [_This article originally appeared on Health.com_](http://news.health.com/2015/07/15/this-no-gym-hiit-workout-gets-the-job-done-in-10-minutes/) _More from Health.com:_ * [17 Ways to Lose Weight When You Have No Time](http://www.health.com/health/gallery/0,,20909036,00.html?xid=time) * [6 Ways to Get MORE Out of a Push-Up](http://news.health.com/2015/06/29/6-ways-to-get-more-out-of-a-push-up/?xid=time) * [7 No-Crunch Exercises for Six-Pack Abs](http://news.health.com/2014/05/01/7-no-crunch-exercises-for-six-pack-abs/?xid=time) ### See the 10 Healthiest Cities to Live in America  Honolulu, Hawaii Best Place for Lifelong Health The heavenly climate helps, but the key to well-being here also includes enviable health care and a rich cultural tradition of looking out for one another. Colin Anderson—Blend Images/Corbis  San Francisco Bay Area, Calif. Best Place for Eating Right. The "farm to table" movement began here. The region's bounty of produce and year-round growing season make eating healthy—and local—a natural. Getty Images  Burlington, Vt. Best Place for Raising Healthy Kids This New England city offers great schools, excellent pediatric care, loads of culture and limitless options for healthy outdoor fun all year long. Matt Hogan/www.mphoganphoto.com  Silicon Valley, Calif. Best Place for Workplace Wellness With treadmill desks, meetings on bikes, time off for creativity, and gobs of organic food, tech titans are reinventing how to stay healthy on the job. Jim Wilson—The New York Times/Redux  Minneapolis-St. Paul, Minn. Best Place for Aging Well Yes, it can be cold. But with a plethora of stimulating activities and a robust web of support, the Twin Cities prove that growing old doesn't mean slowing down. Getty Images  Denver and Boulder, Colo. Best Place for Keeping Fit The urge to get outside and get moving is contagious in these Rocky Mountain cities, where physical challenge is built into the landscape. Celin Serbo—Aurora Photos/Corbis  Plano, Texas Best Place for Staying Safe Once a rural outpost, this booming, diverse city has kept its small-town vibe, thanks in part to a police force and community that knows how to work together. Misty Keasler—Redux for TIME  Portland, Ore. Best Place for a Healthy Environment Small, walkable neighborhoods, 300 miles of bike paths, and urban policies that foster active living and sustainability make for one clean, green city. Getty Images  Boston, Mass. Best Place for Health Care This history-rich city is home to some of the nation's most advanced medical institutions and policies that help ensure that quality care is available to all. K.C. Cohen—Courtesy of Boston Children's Hospital  Provo and Orem, Utah Best Place for Spiritual Well-Being A stunning Rocky Mountain backdrop and a tight-knit population that lives its faith contribute not only to this region's serenity but also to lower rates of disease. Getty Images _Read next:_ [_5 Research-Backed Habits of People Who Never Skip a Workout_](http://time.com/3964826/exercise-workout-habits/?iid=time%5Freadnext) [_Listen to the most important stories of the day_](http://time.com/newsletter/the-brief/autoplay/?xid=spl-fullbrief-article) Health: 5 HIIT Workout Moves to Do Anywhere in 10 Minutes ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/3965861/hiit-workout/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/3965861/hiit-workout/"},"headline":"This No-Gym Workout Gets the Job Done in 10 Minutes","datePublished":"2015-07-23T18:00:42.000Z","dateModified":"2026-08-04T07:41:24.109Z","description":"High-intensity interval training (HIIT) gets results in less time","url":"https://time.com/3965861/hiit-workout/","keywords":["Exercise & Fitness","Workout"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/bltba9f4aacac0ee1e5/69885bba35ba6f4a20c0e45e/woman-push-up-outdoor.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Jennifer Cohen / Health.com"}],"articleSection":"Health","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/bltba9f4aacac0ee1e5/69885bba35ba6f4a20c0e45e/woman-push-up-outdoor.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"woman-pushup-outdoor","caption":"woman-pushup-outdoor","creditText":"Getty Images","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/health/","name":"Health"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/exercisefitness/","name":"Exercise & Fitness"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/3965861/hiit-workout/","name":"This No-Gym Workout Gets the Job Done in 10 Minutes"}}]},{"@context":"https://schema.org","@type":"VideoObject","name":"Does Jogging Cause Arthritis?","description":"Is arthritis caused by years of running? 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