Forget running – burn calories in 10 minutes with these five bodyweight exercises

Improve your cardio fitness and lose weight with this bodyweight HIIT workout

Beautiful Energetic Fitness Girl Doing Mountain Climber Exercises. She is Doing a Workout in a Fenced Outdoor Basketball Court. Evening Shot After Rain in a Residential Neighborhood Area.
(Image credit: Getty Images)

Running is brilliant if you’re looking to crunch the calories. However, it’s not everyone’s cup of tea, understandably, as it can be incredibly painful on the joints. Fortunately, if you’re looking to lose weight healthily, which doesn’t involve lacing up your running shoes, this workout is perfect. Instead, you’ll just need a pair of best workout shoes, an exercise mat and 10 spare minutes. 

High-intensity interval training (HIIT) involves doing exercises for a short period of time at a high-intensity, followed by a short period of rest. There’s lots of benefits to doing HIIT workouts, including increasing your metabolism, to burning fat and being a time efficient way to train. But as well as working your lungs, HIIT also works your muscles too, so you can make gradual gains and improve your cardio levels in one go.

For this workout you've got five exercises to power through. You'll do each one for 30 seconds, before resting for 20 seconds and then moving onto the next exercise. Once you've completed all five, try and rest no longer than 30 seconds and then repeat the entire workout two more times. Here's your workout:

  • Mountain climbers
  • Push ups (alternative: knee push ups)
  • Hover leg extension 
  • Inchworm walk
  • Half burpee 

Not sure how to do all the exercises? Make sure you watch the video above for a quick demo! If you fancy more speedy HIIT workouts to add to your weekly workout arsenal, then give this other routine a go, which also takes 10 minutes and can burn up to 200 calories. Want to turn things up a notch? Why not incorporate a pair of dumbbells into the equation with this six minute weighted cardio workout.

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.