10 minutes and this no-jump, full-body workout to burn calories quickly

Get your body moving with this low-impact workout that can be done anywhere with, or without, weights

Two women doing bodyweight lunges
(Image credit: Shutterstock)

Making time for fitness should be a priority in all of our lives, but with busy schedules this doesn’t always quite go to plan! But, that’s what this full-body HIIT workout is for. Not only will it move every single muscle group in your body, but it’s only 10 minutes long so you can work it around your plans. Just grab a pair of dumbbells if you want to burn some extra calories, or you can just use your bodyweight.

High intensity interval training is perfect for those who have little time to train, as sessions are short, but the benefits are vast. Not only can HIIT burn fat, build muscle and improve endurance levels, but it can also burn more calories than traditional training styles. One study that compared a 30 minute HIIT, weightlifting and cardio session found that those who took part in HIIT actually burned 25%-30% more calories.

For this workout you've got 10 different exercises and you're going to do each one for 50 seconds of work, followed by a 10 second rest. If you're choosing to incorporate a pair of dumbbells, or a single kettlebell, into this workout, opt for a moderate weight that challenges you, but that you can complete all the exercises with. This is only 10 minutes so there's no repeats! But if you do have extra time and want better results, do it two more times. Here's your exercises:

  • Squat and clean
  • Bent over flies into calf raises
  • Alternating step back into a dumbbell row
  • Side lunge with dumbbell pass through
  • Punch and bicep curl right side (punch forwards with one arm and curl the other)
  • Punch and bicep curl left side
  • Dumbbell swing
  • Side step with a shoulder press
  • Opposite knee to opposite elbow 
  • Woodchoppers

If you're after some more similar workouts, then we've got plenty here at T3! Try this five-move bodyweight workout next, which is perfect for beginners looking to develop full-body strength. Otherwise, if you do want to challenge yourself a little further, give this 15 minute full-body workout a go using a pair of dumbbells.

Bryony Firth-Bernard
Staff Writer, Active

Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level.