10 minute HIIT workout for beginners
Workouts by Tiff and Dan · Updated October 7, 2026
This is a 10 minute workout built for beginners: 10 simple moves, 45 seconds each with 15 seconds to rest, one time through. No equipment, just a little floor space and a mat if you have one. Press play and follow along, and use the easier option on any move you need to.
- Never done HIIT? Do the 2 minute warm up first, go at your own pace, and take breaks whenever you need them.
- Sore knees, or can't jump? Use the no-jump version.
- Done it a few times already? Here's what to do next.
- Time: 10 minutes, 45 seconds per move, 15 seconds rest (the video runs 10 minutes 40 seconds)
- Level: beginner
- You need: a mat, or a soft spot on the floor
The workout
All 10 moves, in the order they come in the video. Each one is 45 seconds, then 15 seconds to rest and get ready for the next.
| Move | Key point | Easier option |
|---|---|---|
| 1. Squats | Sit back, heels down, chest up | Squat down to a chair and stand back up |
| 2. Knee push ups | Hands under your shoulders, lower slowly | Push ups with your hands on a wall or kitchen counter |
| 3. Glute bridge | Push through your heels, squeeze your glutes at the top | Lift a little lower and pause at the top |
| 4. Mountain climbers | Hips level, shoulders over your hands | Step one knee in at a time, slowly |
| 5. Curtsy lunges | Step one leg back and across, then switch | Shorter step, and hold a chair for balance |
| 6. Lateral ground taps | Stay low, step to the side and tap the floor | Tap your knee or shin instead of the floor |
| 7. Shoulder taps on knees | Knees down, core braced, hips still | Tap slower, with your knees a little wider |
| 8. Jumping jacks | Land softly on the balls of your feet | Step jacks: step one foot out at a time |
| 9. Knee plank rows | From a plank on your knees, pull one elbow back, then switch | Go slower, or hold the knee plank |
| 10. High knees | Drive your knees up and pump your arms | March in place, lifting your knees |
Make it harder: do it twice through for 20 minutes, with a minute's rest between, or try full push ups instead of knee push ups.
What HIIT means when you're new
HIIT stands for high intensity interval training: short bursts of work with short rests in between. "High intensity" means hard for you, not all out. Aim for an effort where you could say a few words, but not hold a conversation.
Forty-five seconds is a long time for some moves when you're starting out. If you need to, stop for a few seconds inside the interval, then start again. Good form matters more than speed, and a steady pace you can keep to the last move beats a fast start.
2 minute warm up
Do this before you press play:
- March in place for 30 seconds
- Roll your shoulders forward and back
- Twist gently from side to side
- Do a few slow squats
- Take two deep breaths
Want a longer one? Follow our 5 minute full body warm up.
No-jump version
Only a few of the moves have any impact. Swap them like this and the whole workout stays on the floor:
| Instead of | Do this |
|---|---|
| Jumping jacks | Step jacks: step one foot out to the side, arms up, then the other |
| High knees | March in place, lifting your knees as high as is comfortable |
| Mountain climbers | Slow step-ins, or hands on a sturdy chair or couch to take weight off your wrists |
For whole workouts with no jumping, see our low impact workouts.
How often should beginners do HIIT?
Two or three times a week, with a rest day in between. On the other days, a walk, some strength work or rest is plenty. If you still feel sore or tired when the next session comes around, take another day.
Common beginner mistakes
- Skipping the warm up. Two minutes is enough.
- Going all out on the first move. Pace yourself so you can still do the last one.
- Rushing for speed. Slow, clean reps count more than fast, messy ones.
- Doing it every day straight away. Rest days are when your body recovers and adapts.
- Holding your breath. Keep breathing steadily, out on the hard part of each move.
Stop and get medical advice if you feel chest pain or pressure, feel faint or dizzy, or get short of breath in a way that doesn't settle when you rest. If you have a heart condition or high blood pressure, are pregnant, or haven't exercised in a long time, check with your doctor before you start.
What to do after two weeks
Once this feels manageable, add a little at a time:
- Do it twice through. Twenty minutes, with a minute's rest between rounds.
- Try a longer beginner workout. Our beginner HIIT workout is 20 minutes, 40 seconds on and 20 off.
- Follow a plan for a week. 5 Day Foundations is five workouts: lower body, upper body, abs, full body with dumbbells, and full body HIIT. One day uses dumbbells.
- Pick from everything at your level. All our beginner workouts are in one place.
Questions
Is 10 minutes of HIIT enough?
When you're starting out, yes. Ten minutes of steady intervals, two or three times a week, is a real workout and an easy habit to keep. As you get fitter, do it twice through or move up to a 20 minute workout.
Is HIIT OK for beginners?
Yes, if you go at your own pace. High intensity means hard for you, so take the easier options, rest when you need to, and build up over a few weeks. If you have a health condition or haven't exercised in a long time, check with your doctor first.
Can I do HIIT every day?
Not when you're new. Start with two or three sessions a week with a rest day in between. Walking or easy movement on the other days is fine.
Can I do HIIT with bad knees?
Often, yes, with changes. Use the no-jump version, squat and lunge only as deep as feels fine, and skip any move that hurts. If knee pain sticks around, see a doctor or physical therapist.
Will a 10 minute HIIT workout help me lose weight?
It helps as one part of the picture. HIIT uses a lot of energy for the time it takes and makes you fitter, but losing fat comes down mostly to what you eat and how active you are overall. No workout burns fat from one spot.
Do I need any equipment?
No. A mat makes the push ups, bridges and planks more comfortable on a hard floor, but that's all.
