This 10-Minute HIIT Cardio Workout Is The Definition Of Hardcore

Even super-fit trainers have to work out to maintain their muscular physique. So when it comes to effective workouts, we’ll have what they’re having.

Enter this 10-minute HIIT cardio workout. “I selected these exercises not only because these are some of my favorites and I do them myself, but also, these are compound movements allowing you to get the most out of your workout,” explains Mat Forzaglia, instructor at The Fhitting Room in NYC. “These movements target multiple muscle groups (large and small) making you work harder while also being more efficient for fat loss.”

Forzaglia developed this 10-minute HIIT cardio workout that will leave you dripping in sweat and work your muscles from head to toe. It’s cardio and strength all in one workout—all you have to do is be willing to push yourself past your comfort zone, he says. “You can do this if you are a beginner or advanced, the only difference is the intensity at which you’ll work. So, start out slow and see where you’re at, and then push yourself more and more as you feel you can handle more.”

Start with the A/B routine, an intense 6-minute cardio burst.

Do exercise A (jumping lunges) for 20 seconds immediately followed by exercise B (plank jacks) for 20 seconds. Repeat that a total of two times. Then rest for 20 seconds.

Now follow the same format with two new moves. Do exercise A (dumbbell thrusters) for 20 seconds immediately followed by exercise B (mountain climbers) for 20 seconds. Repeat a total of two times. Then rest for 20 seconds.

Do both circuits one more time each. See below for a breakdown of each move.

Then kick things into extra high gear and finish with a 4-minute AMRAP (as many rounds as possible).

In the AMRAP, the goal is to complete the full circuit as many times as possible in the time limit (four minutes). Remember, you want to finish strong! “As time winds down you should pick up your intensity and push harder,” Forzaglia says.

Here’s the circuit (see below for a breakdown of each move):

10 Burpees With Push-Up

10 Tuck Jumps

10 Renegade Rows (5 on each side)

Learn the moves with these helpful GIFs.

Jumping Lunges

Whitney Thielman

Starting standing with feet shoulder-width apart. Jump your left leg forward and your right leg back into a lunge, with both knees at 90 degrees. Jump up and switch your legs in midair so that you land in a lunge with your right leg in front. Continue jumping back and forth, pausing as little as possible.

Plank Jacks

Whitney Thielman

Start in high plank. Keeping your core engaged, jump your feet out and in (like jumping jacks).

Dumbbell Thrusters

Whitney Thielman

Stand with your feet hip-width apart with a dumbbell in each hand. Have your palms facing in and elbows bent so hands are at your shoulders. Hinge your hips back and lower into a squat. Go as low as you can. Then push through your heels to stand and press dumbbells overhead in one movement. Return to squat and repeat.

Mountain Climbers

Whitney Thielman

Start in high plank and draw your right knee under your torso, keeping the toes off the ground. Return your right foot to starting position. Switch legs and bring your left knee under your chest. Keep switching legs as if you’re running in place.

Burpees With Push-Up

Whitney Thielman

Start standing with your feet hip-distance apart and bring your palms to the floor. Jump your feet back so that you are in high plank, keeping your core tight and your hips lifted. Bend your elbows and lower yourself into a push-up, then push back up into high plank. Now jump your feet to the outside of your hands. As you stand up, explode up and jump as high as you can, bringing your arms overhead.

Tuck Jumps

Whitney Thielman

Stand with your feet together and knees soft. Lean forward slightly and jump as high as you can, bringing your knees to chest and landing softly on the balls of your feet.

Renegade Rows

Whitney Thielman

Start in high plank, each hand holding on to a dumbbell that is resting on the floor.Pull your right elbow back, raising dumbbell toward your chest and keeping your right elbow close to torso, abs tight, and hips facing down. Lower the weight and repeat on the opposite side.

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