Best 10 minute HIIT workouts & Exercises

Yes. Studies on Tabata protocols show that ultra-short bouts of supramaximal intensity in a 10 minute HIIT workout can improve VO2 max and anaerobic capacity more effectively than 45 minutes of steady-state cardio. The key is that the intensity must be truly maximal—you should feel like you have nothing left to give by the end.

Metabolic efficiency. A 10 minute HIIT workout forces the mitochondria to become more efficient at processing energy. It also creates a significant afterburn effect (EPOC), meaning you burn calories at an accelerated rate for hours after the workout while you sit on the couch.

Three to four times a week. Because the intensity is so high in a 10 minute HIIT workout, doing it every day can fry the central nervous system. It works best as a finisher after a strength workout or as a standalone session on busy days.

Minimally. A 10 minute HIIT workout builds "functional" muscle tone and endurance, but it is not a hypertrophy tool. It preserves muscle mass better than long-distance running, but you need resistance training to build significant size.

Movements that utilize the full body, are explosive and/or fast paced will be the most effective exercises for HIIT training. Examples include burpees, jump squats, kettlebell swings, and sprinting. These movements recruit the most muscle mass, require the most amount of effort and spike the heart rate the fastest.