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10-minute Full Body Hiit for Weight Control
The Body Coach TV by Joe Wicks•Processed: Mar 03, 2026
10-minute workout video. HIIT, Cardio. targeting Full Body. high intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance.
⏱️ Key Moments
Summary:This 10-minute HIIT workout includes a series of bodyweight exercises designed to elevate heart rate and promote fat loss, with a focus on maintaining proper form and technique.
🏃 Guide
This workout is designed for individuals looking to maximize fat loss in a short amount of time. It provides a high-intensity interval training session that elevates heart rate and promotes weight control.
Benefits
Improved cardiovascular endurance
Enhanced muscle strength
Step-by-Step Guide
1
Jog on the Spot
Jog at your own pace to raise heart rate. You should feel your heart rate increase. Ensure your knees are lifted.
2
Squat Pulses
Perform three gentle pulses in a squat position, then stand. You should feel your thighs working. Keep your feet flat.
3
Half Burpees
Step out and in, or jump for intensity. Feel your heart rate elevate. Maintain a strong core.
4
Push-Ups
Perform on knees or toes, lowering chest to the floor. You should feel your chest and triceps working. Keep your body straight.
5
Mountain Climbers
Drive knees to chest in a plank position. Feel your core engage. Keep hands under shoulders.
6
Reverse Lunge to Knee Drive (Right Leg)
Lunge back and drive knee up. Feel your glutes and quads working. Maintain balance.
7
Reverse Lunge to Knee Drive (Left Leg)
Repeat on the left leg. Focus on balance and control.
8
Squat Jumps
Jump explosively from a squat. Feel the power in your legs. Land softly to protect your joints.
9
Low Sprint
Sprint in place with low knees. Feel your heart rate increase. Keep your feet quick.
10
Plank Jacks
In high plank, jump feet out and in. Feel your core and shoulders working. Maintain a straight line from head to heels.
Safety Notes
Avoid if you have knee injuries or severe cardiovascular issues.
Duration: 10m 58s
Difficulty: Medium
Intensity: High
Suitable for: Moderate Activity level
Suitable Conditions
ObesityOverweight
Therapeutic Goals
Weight Control / Fat LossCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Hypertension, Osteoarthritis
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation, Knee Disease
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body
Category
HIITCardio
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#10 min#quick#short#HIIT#Cardio#intermediate#None#Full Body#high