This No-Gym, HIIT Workout Gets the Job Done in 10 Minutes

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Can’t get to the gym? No problem!

There’s a notion out there that you need to belong to a gym in order to maintain a fitness routine, but that couldn’t be further from the truth. While there’s certainly nothing wrong with leaving your house to get your sweat on, it’s also completely possible to get a great workout in the comfort of your own living room.

This HIIT (high-intensity interval training) workout is the perfect fat-burning addition to any exercise program you’re currently doing. The best part? It will only take you 10 minutes, you can do it in front of the TV, and the only equipment you need is a stopwatch (or the timer on your phone).

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Perform each move below for 20 seconds, trying to get as many reps in as you can, followed by 10 seconds of rest. Do two full sets (meaning 20 seconds of work, 10 seconds of rest, then repeat once) of each exercise before moving on to the next. Let’s HIIT it!

Squat jumps


Stand tall with your feet slightly wider than shoulder width apart. Squat down, keeping the weight in your heels, until you have reached the bottom of a squat. From here, jump straight up into the air as high as you can. Land softly on your toes and repeat.



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Get into a standard plank position, with your arms slightly wider than your shoulders and your feet just a few inches apart. Slowly lower yourself down, getting as close to the ground as possible. From here, push back up through your chest and arms to starting position. Keep your core tight throughout the entire movement and fight the urge to allow your mid-section to either arch up or sag.

Jumping lunges


Start in a lunge position with your right foot in front and left foot behind you with your left knee about an inch from the floor. From here, explode straight up out of the lunge, switching your legs mid-air and landing softly on your toes. You will now have your left leg in front and right leg behind you. Remember to keep your front knee at a 90 degree angle and try not to let it go past your toes.



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Lie on your back with your knees bent and hands behind your head. While keeping your chin angled towards the sky, use your core to sit up until your elbows touch your knees. Lower back down to the ground and repeat.



Stand with your legs slightly wider than shoulder-width apart. Squat down to the floor and place your hands on the ground in front of you. From here, jump back into a pushup position. Jump your feet forward until you are at the bottom of a squat again, then jump straight into the air.

Want more moves like this? Check out 6 Moves That Burn More Fat in Less Time

Jennifer Cohen is a leading fitness authority, TV personality, entrepreneur, and best-selling author of the new book, Strong is the New Skinny. With her signature, straight-talking approach to wellness, Jennifer was the featured trainer on The CW’s Shedding for the Wedding, mentoring the contestants to lose hundreds of pounds before their big day, and she appears regularly on NBC’s Today Show, Extra, The Doctors, and Good Morning America. Connect with Jennifer on Facebook, Twitter, G+ and on Pinterest.

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