10-Minute HIIT Cardio Workout (All Standing, No Equipment, No Repeats)

Raise your heart rate and get your steps in with this quick 10-minute HIIT cardio burnout. It's no equipment, no repeats, and all standing. We're not wasting any time today, so let's get right into it. All right, team, we got a quick and dirty 10-minute HIIT cardio burnout that's going to raise your heart rate and get your steps in. I'm Lindsey Bomgren of Nourish, Move, Love, and I'm joined by the amazing Caroline. Hello. She'll be offering low-impact modifications, so you have the option to keep it low impact or add a little bit of intensity and follow me. You have 12 all-standing, no equipment HIIT cardio exercises. You're gonna do each exercise for 30 seconds of work followed by 15 seconds of rest. It's no repeat, so you do it once, knock it out, and you're done. It's gonna be quick and dirty. We're already warmed up, so we're gonna jump right in to your first move. We're gonna start with fast or fire feet. So you're just gonna be going really fast right here. Your 30 seconds starts in 3, 2, let's go. Fast feet, fast feet, fast feet. So you're just moving really light on the toes, really fast. Now can you take it wide? Take those feet out. Nice. Now bring 'em in, bring 'em in. We're gonna get those steps in right off the bat here. Take it wide, take it wide, take it wide. Bring it in, bring it in, bring it in. Nice. You can start pumping those arms. Go wide again, go wide again. Nice. Fire up those feet, those ankles, those calves. Get everything moving. That blood is pumping. We're going to raise your heart rate. Nice work here. Take it wide again, take it wide again. Nice. Bring it back in. You got 5 more seconds here. 5, 4, 3, 2, rest. You can walk in place. You got 15 seconds to recover. We're going into squat jack for move number 2. Caroline's going to give you a tap. I'm going down wide, wide at the bottom, narrow at the top, down, up. All right, that's where you go in 4, 3, 2, let's go. Down, up squat jacks. Can you tap that floor? Wide at the bottom, narrow at the top. Let's go, let's go. You got 30 seconds. Push your pace. Bigger the arms, higher the heart rate. The goal of this 10-minute HIIT cardio burnout is to get your steps in and raise your heart rate. Your heart is a muscle just like your legs, your biceps, your back. All right, cardiovascular endurance, strengthen that heart. Right here for 5, 4, 3, 2, Give me one more. Walk it out, walk it out. Nice work. Move 3 is skaters. We're gonna move laterally, side to side. You're gonna push and push and push. All right, walk it out. Big step right, big push left. In 3, 2, let's go. Hit, hit, hit. Side to side. Nice work. Push, push, push. You got it. Yes, skaters. Using those outer glute muscles with power right here. Drive from leg to leg. It's single load, catch and land. Absorb that force, absorb it. Land soft, bent knees. 10 seconds, let's go. You walk it out in 5, 4, 3, 2, 1. Rest. Walk it, walk it. High knees or march in place. 30-second high knee run. Breathe it out, breathe it out. We go in 3, 2, let's go. High knees, get them up, get them up, get them up, get those knees up in line with those hips. Come on, run it out. Yes, you can. Getting those steps in right here, right here. This would be a perfect, like, I need a work lunch break, get your steps in. Back-to-back meetings, I got 10 minutes, just gonna knock it out, get those steps in. Come on. And our community loves these workouts. Yeah, I do too. They're a great finisher to heavy strength day. 3, 2, 1. Honestly, sometimes if my kids are home from school, I'm like, let's go everybody, 10-minute walking workout in front of that TV. I've seen little kids do it in like princess dresses or— 2 hops, 1 lunge drop. 2 hops, 1 lunge drop. Here we go. 3, 2, let's go. Hop, hop, drop. Hop, hop, drop. Hop, hop, drop. Caroline's got your modification. 1 calf raise, 1 step back lunge. Hop, hop, drop. Hop, hop, drop. Here we go. 2 hops at the top. We know the external stress of jumping is great for building bone density, right? 10 minutes a day is what you're getting right here. 10 minutes of impact training, strong bones, strong body. For 3, 2, you're out. Woo, walk it off. Here we go, jumpy jacks. Good old jumpy jacks. Taking you back to high school gym class. You can tap it with Caroline. You can jack it with me. Big arms all the way up over that head in 3, 2, let's go. Jack it, jack it, jacks or taps right here. You got it. Same thing, adding that impact. Tiny hops, different angle, right? Taking it wide, taking it wide. Nice work. Yes team, yes team. Relax those shoulders. Keep breathing. In through the nose, out through the mouth. Let's go. 10 seconds, 10 seconds. Yes. Going to walk it off and we move side to side again in 3, 2, rest, recover. Walk it off. Heisman run lateral. You're going to go chop, chop, drive, chop, chop, drive, chop, chop, drive. Giant step right. Keep walking. We go left in 3, 2, let's go. Chop, chop, hold. Chop, chop, hold. Chop, chop, hold. You can imagine yourself running through tires. Tire, tire, hold. Tire, tire, hold. Tire, tire, hold. Come on. Get that knee up. Engage that core. Little standing ab work here with your cardio. Yes. Hip flexors are turned on. Core is turned on. Heart is pumping. This is move 7 of 12. You're already over halfway, guys. Yes. Keep moving. 5, 4, 3, 2, rest. Walk it off, walk it off. Here we go. You're gonna run on and off your mat, or imagine an imaginary line, imaginary line on the floor. On, on, off, off, on, on, off, off. Over the line and back, over the line and back. 3, 2, let's go. On, on, off, off, on, on, off, off, on, on, off, off, on, on, off, off. Run, run, run, run. Nice work, nice work. Yes team, come on, pump those arms. Think about that first move you did, fast by your feet. Same thing but in a front-back pattern. Same thing, come on, fast feet, fast feet. We're gonna go back to side to side after this, back to side to side. Come on, keep moving, fast feet for 5, 4, 3, 2, rest. Walk it, walk it. Here we go, here we go. I'm going to take 2 feet, put them together like they're stuck together. There's a line on the floor and I'm going to go back and forth, pogo bounce, side to side. Caroline's going to step over that line. Here we go. Push left, 3, 2, let's go, side to side, pogo hops. You're going to train in all planes in this quick 10-minute workout. We had you go front, back, side to side, right? You can do double foot, you can do single foot, you can take out the impact. It's your workout today. It's your 10 minutes. You're always going to hear us say here at Nurse Move Love, 10 minutes is always going to be better than 0 minutes, right? I hope you're proud of yourself today for just showing up and hitting play. Do your best, forget the rest. For 3, 2, walk it off, recover. Nice work. You got 3 moves left. Heel runs. All right? It's going to feel funny, but it's like you're running with your heels. Heel, heel, heel, heel, heel, heel, heel. You're leaning back and engaging your core. Tap it or run it. 3, 2, let's go. Run, run, heel. Heel, heel, heel. Okay, I want this lean back position. I want this core turned on. I want your arms pumping. Yes, come on, just keep moving. Yes, you're almost there, guys. Come on, can you give me one more minute of intense work? One more minute, that's what I'm asking for you. Come on, keep pushing. 10 seconds here, 10 seconds here. You walk it off in 5. 4, 3, 2, 1. Walk it, rest it. Nice. Lateral shuffles. You got 2 moves left. 2 moves. Lateral shuffles. Get nice and athletically loaded. Shuffle, shuffle, hit. Shuffle, shuffle, hit. That's where we go. You're there. In 3, 2, let's go, let's go. Shuffle, shuffle, hit left. Hit right. Hit left. See how I said we're going to move in all planes? We started with those fire feet because I wanted you to feel what it was like to be light on your feet and fast on your toes. You're an athlete today. I want you to feel like an athlete inside. That's what I'm reaching for. I'm trying to bring out that inner athlete inside you. It's in there. I know it is. I know it is. Come on, 10 more seconds here. 10 more seconds here, and we got a big finish. Last move, big finish in 5, 4, 3, 2, walk it, walk it. Last move, high knee sprint. When I say go, high knee as hard as you can for 5 seconds. Then I'll say recover, recover for 3. You go in 3, 2, give me high knees, give me high knees. Okay, you're gonna sprint in 3, 2, sprint, sprint for 5, 4, 3, 2, recover, recover. 3, 2, sprint, sprint for 5, 4, 3, 2, recover, recover. 3, 2, 1, sprint for 5, 4, 3, 2, recover, 10 more seconds. Yes, we go. Sprint, sprint, sprint for 5, 4, 3, 2, recover, recover, 3, 2, last sprint, 5, 4, 3, 2, you're out. Woo! Did it. If anyone says you can't get a good workout in 10 minutes, they have not tried this 10-minute HIIT. Proud of you for showing up, putting in the work. Would love to see you back on the mat for another workout soon. Proud of you, nice work. Awesome job knocking out that 10-minute HIIT. If you loved it, hit subscribe to my YouTube channel. I've queued up another workout you might like here. Otherwise, this 10-minute HIIT pairs perfectly with my 2-week strength program. You can find it all in this playlist right here. Have a great day.