In this 10‑minute, no‑equipment HIIT session Lindsey Baumgren guides viewers through a full‑body, body‑weight routine composed of five moves performed twice (45 seconds work, 15 seconds rest). The workout begins with a two‑pulse squat with hip raise, progresses to baby squat jumps (low‑impact or high‑impact variations), a high‑plank row (with knee‑down modification), sprinter step‑ins, and finishes with leg‑climb core work. Throughout, Lindsey offers detailed form cues (e.g., keep chest lifted, weight in heels, elbows high), modification options (knees, reduced impact, using fingertips vs. palms), and motivational encouragement. She briefly mentions adapting the core move for postpartum recovery by keeping one leg grounded. The video emphasizes flexibility in use (warm‑up, cool‑down, or main workout) and directs viewers to additional resources on the Nourish Move Love blog, including longer lower‑body workouts and foam‑rolling/stretch routines. The tone is upbeat, instructional, and supportive, aiming to make a high‑intensity workout accessible in a short time frame.
Chapters
Hi, I'm Lindsey Baumgren of Nourish Move Love and this is your 10 minute bodyweight HIIT workout. It's all body weight. It's five moves. You're gonna do it two times 45 seconds of work, 15 seconds of rest. We're gonna transition from one to the next. You're gonna knock it out in 10 minutes. There's no warmup included in this one. You can use it as a warmup, you could use it as a cool down, you could use it as your workout of the day. And add on my 5 minute warm for at home workouts. So many options. And the best part, I'm going to do this workout with you so you can follow along with me. You don't have to worry about the timer. I've got it timed. I'm going to give you the motivation and we're going to do this together. Are you ready? 10 minutes, 5 moves. Let me show you your first move. I'm going to show you from the side. It's a two pulse squat with a hip raise. So it looks like this. You're getting low in the squat. You pulse two, push the hips high. Pulse two, push the hips high. You can plant your fingertips or your palms to the ground if you have that capacity. Alright, you guys, 10 minutes, 45 seconds per move, 15 seconds of rest. We're going to transition. I'll show you the rest of the moves as we go. Let's go. Two pulse squat, hips high. Your timer starts in three, two. Let's go. So I pulse two, hips high. It's a nice little warm up move too. Yeah. Boom. Low, low, Push high. Opening up those hips, getting low in the legs. Push it down, two up. It's 45 seconds per move, 15 seconds of rest. So it's going to be quick transitions. We're going to go strength on the front end. That's this. And then you're going to get cardio on the next move. We're going to stay on that lower body. Yep. Body weight only. Pulse 2, hips high. There you go. Pulse 2. Keep that chest lifted on the pulse. Keep the weight in the heels. Then send the hips high. Nice little stretch. Pulse two, hips high. You got five seconds here. Pulse two. Give me one more. One more. Pulse two, hips high. Shake it out. Two baby or two baby squat jumps. One big so it looks like this. Baby baby big. Two baby squats. You can always not leave the ground and do two pulses in one squat. You're on in three, two. Let's go. So it's a baby. A baby. A big, small, small. Make it big. Stay low, stay low. Make it big. You want to take out the impact. Pulse two up. Pulse two up. Or you can go squat, squat, squat, jump, squat, squat, squat, jump. You decide. Baby, baby, make it big. Baby, baby, make it big. There you go. Small, small and big. Whoo. Small, small and big. There you go. Come on. Legs are on fire. Yes, they are. Small, small. 10 seconds. Let's go. Whoo. You got it. Make it big. Come on. Five, four, three, two, one. You're out. Shake it out. That's some fire for the legs. Plank and row. Take it down. Find a high plank. Okay. Find a high plank. You're just going to row like you would with dumbbells. Up, up. Pull the hand, hide the sky. Back towards the hips. You're on in three, two. Let's go. Row and row. Take a nice wide base, just like a plank, and row with dumbbells, but without. You'll find maybe this is even a little harder, because a row with a dumbbell gives you that weight for the counterbalance. There's no counterbalance here. It's like doing a single arm plank. You want a modification? Drop to the knees. Right here. Drop to the knees. Okay. Plank and row from the knees. A lot of options. Yes, you can. Come on. 10 seconds. You guys are awesome. Elbow high to the sky. Pull your hand back towards your hip. Squeeze your back. You got five, four, three, two. Finish. One more. One. There you go. Sit back and stretch it out because you're staying in. Plank. It's a sprinter. Step in. It looks like this. Find the plank. Boom, boom. Back, back in. In. Back, back in. In. Butts are low. You're there in three, two. Let's go. Step and drive. Step and drive. Step and drive. 45 seconds. You are holding a plank for virtually two minutes. Yeah, this is hard. My shoulders are on fire. It's amazing what you can do with just your body weight. You guys. There it is. Come on. But you're on your back. After this, you're gonna go to your back for core. That's where we go. Yes, you can. Ha. It burns. You are strong. Yes, you are. 10. Come on. Yes. Finish. Let's go. Last five. Four, three, two, one. Holy bananas. My shoulders are on fire. On the ground, on your back leg. Climb. Climb up, touch the toe, switch legs. Climb up, touch the toe, switch legs. You're there in three, two. Let's go. Reach for it. Switch it. Now you can have both feet off the ground at all times to Challenge yourself. I'm still working on my postpartum abs, so I'm going to keep my opposite leg on the ground. Makes it a little bit easier. How you challenge yourself is trying to use your leg less and less. I'm just gently touching my leg versus really using it to help pull me up. Just gently use that leg to pull you up. It's a gentle guide. Challenge yourself. Just those fingertips. Come on. Five seconds. Yes, you can. You got five, four, three, two, and one. Nice work. All right, we repeat it off the mat. I'm like, I'm just going to stay right there. Okay, you guys, come on. One more time through. Five minutes down. Five minutes to go. Yes, you can. Two pulse squat, hips high. Three, two. Let's go. So it's pulse, two, three, send them high. Maybe you find the second time through, you're a little bit more warm. You have more range of motion. Maybe you can get those palms to the ground for me. Palms. Maybe you get knuckles to the ground. Knuckles to the ground. You decide. Whatever works for you. That knuckles feels good for me right now. Two pulses, send the hips high. 45 seconds is a long time to do a move when you're just sitting in it, right? You can feel that fire in the legs. Yes, you can. Yes, you can. Come on. 45 seconds. You got 10 left. 10 more seconds. Sit in it, get low, send them high. Pulse two for five, four, three, two, and one. You're out. Two baby squat jumps. One big. This is the big one. This is the Holy bananas. This is the hard one. But you're going to do it. We're going to do it together, right? Five seconds, two babies, one big. You're there in three, two. Let's go. Baby, baby. Big, tiny, tiny, big, tiny, tiny, big. Remember, you can always take out the impact. Down, down. And then give me one squat jump or two squats. And then on that third, one calf raise. Hey. Boom. Just as good as jumping, you guys. Just as good. Baby, baby, big. Baby, baby. My babies are really babies. My legs are on fire. I finish. This is my leg burnout. I did a leg workout before this. This is my burner. And let me tell you, it is burning. Yes, it is. Final five, four, three, two, one. Oh, my goodness. Okay, do my 30 minute lower body workout on the blog and then come do this as a burnout. Holy bananas. Plank and row. Plank and row. Okay, here we go. Find that plank. Rowing in three, two. Let's go. Row, row. Hand back towards the hip, elbow high to the sky. Catch your breath, catch Your breath right here. Come on. Move number three of five. Move number three of five, you guys. Home stretch. You're in it. Keep those hips square to the ground. Take a nice wide base with your feet. Remember, your option is always drop to the knees. Great option. Ok, so what you can do with your body weight so much? Come on. What would it look like If I said 10 seconds? Don't quit. Not yet. Not now. Come on. You got five, four, three, two and one. Sit back, child's pose. Be a nice stretch because you're going back into plank. I know who wrote this workout. Shoulders on fires. Okay. Sprinter steppins. Sprinter steppins, you're there in five, three, two. Let's go. Boom, boom. Back, back. In drive, in drive. There it is. Nice. 45 seconds. Core. Power core. That's what this is. Power core. Yes. Cardio and core, low impact. Way to raise your heart rate right here. That's what it is. Shoulders on fire. Core on fire. But you're on your back. That's where we finish. Yes, you can say it with me. Yes, I can. Don't quit. Come on. Yes. Let's go. Final 5, 4, 3, 2, 1. On your beautiful backside leg climbs for the finish. Awesome work, you guys. Whoever said you couldn't sweat in 10 minutes, they don't know what they're talking about. Split leg climb. Last move. You're there in 3, 2, 1. Again, your option is always both legs off the ground. I'm keeping one leg on. Working on that core strength post, baby. You do. You choose something that challenges you. That's the goal. Yep. Come on. Ah, there it is. You guys are awesome. Come on, keep moving. Yes, you can. Home stretch. Home stretch. Whoo. Yes. Stay in it. Nice work. What would it look like? Oh, I thought I was gonna say 10 seconds, but it's 15. Okay, now you're down to 10. Now you're down to 10. 10 seconds. Seconds. 10 seconds. Finish strong. That's what we're here for. Final five, four, three, two. Last toe touch. Now you get to lay here. Lay here, just lay. And then you can head to the blog for a nice little foam rolling or stretch routine. Stretch it out, you guys, or move on to your workout. Do whatever else you have planned for the day. Awesome work. Thanks for joining me for this 10 minute bodyweight HIIT workout. I hope you loved it. Hope you come back and do it again. There are more workouts@nourishmovelove.com. have a great day.
