10 Minute HIIT Workout Without Equipment To Burn Belly Fat

Do this 10-minute HIIT workout without equipment every day for a full body workout that will help you to burn fat and tone up your body.

This quick 10 minute HIIT workout without equipment is the ideal quick belly fat burner you need to fit into your tight schedule.

Exercise can be overwhelming, trying to find the time can be stressful, and that little voice in the back of your head telling you that you need to workout today. Thankfully, you can get a great workout in just 10 minutes thanks to high-intensity interval training (HIIT).

One of the super benefits of HIIT is that it is effective at helping you to burn fat and get fit in very short timed workouts, as little as four minutes in fact with training methods such as Tabata.

Doing a quick 10 minute HIIT workout can make you feel amazing and satisfy that nagging feeling that you need to get your training ticked off every day.

Doing just 10 minutes a day is actually a very simple way of starting a new workout regime. Keeping training sessions short is 100% more motivational, knowing that you can just get the workout done fast and feel positive for the rest of the day.

With this in mind, we have created a simple 10-minute HIIT workout without weights to get you up and going each day. It’s an intense workout but will be over before you know it.

It’s a full-body workout that will raise your heart rate and get your muscles firing and even target your abs and core for a flatter belly.

The best part of this workout is that it doesn’t matter what your fitness level is right now you can attack it at your own pace. Ultimately it’s a 10-station workout where you do 1 minute of each exercise before moving on to the next exercise.

If a minute sounds like a long time simply reduce the work interval to whatever you think you can manage. You might want to try starting with 30 seconds of work and 30 seconds of rest and then adding on 10 seconds of work each day until you can get up to the full 1 minute of work.

It’s tough! 10 minutes straight with no rest will get your heart rate pumping, breathing rate up and the sweat flowing.

Alternatively just set your timer to 60 seconds and just go for it and do what you can. If you need to rest now and again that fine. As you get fitter and stronger over time you will be able to do more.

Here’s our simple interval timer that you can use on YouTube.

HIIT Warm-Up

Before you start this 10-minute HIIT, be sure to get your body warm with our HIIT Warm-Up.

The workout – 10-minute HIIT workout without Equipment to burn belly fat

Complete the exercises in sequence one after the other. Perform 60 seconds of each exercise with no rest between exercises for one round.

  1. Burpees
  2. High Knees
  3. Shoulder Taps
  4. In Out Squats
  5. High Low Plank
  6. Jumping Jacks
  7. Push-Ups
  8. Lunge Jumps
  9. Mountain Climbers
  10. Squat Jumps

Tip: Complete as many repetitions as you can for each exercise and make a note, try to beat your score once or twice a week!

A quick no equipment HIIT workout that you can do in just 100-minutes a day for amazing results.

The exercises

If you are unfamiliar with or need a refresh of the exercises used in this 10-minute workout then check out the exercise demos below.


High Knees

Shoulder Taps

In Out Jump Squats

High Low Plank

Jumping Jacks


Lunge Jumps

Mountain Climbers

Squat Jumps

How Often Should You Do This HIIT Workout

Do this quick 10-minute HIIT workout at least three days a week for rapid results or add to the end of your current workout regime for an extra metabolic boost!

Thanks for training with us at HIITWeekly.com, don’t forget to tag us on Instagram with your workout pic, #hiitweekly.

If you liked this workout you may enjoy our 15-minute 7 day HIIT series, where we send you a new 15-minute bodyweight HIIT workout each day for 7 days straight.

7 day HIIT challenge workout plan download.