Efficiency is the name of the game when it comes to high-intensity interval training, better known as HIIT. This training method is highly popular for good reason: Alternating between all-out effort and brief recovery periods has been shown to rev metabolism, improve cardiovascular endurance and get you fitter in less time. HIIT also challenges both your anaerobic and aerobic systems. Even after you’ve stopped working out, you’ll continue to burn calories thanks to EPOC, or excess post-exercise oxygen consumption.
Not sure how to build your own HIIT workout plan? Former Daily Burn trainer Anja Garcia has you covered with these three HIIT workouts for every exercise preference, from the treadmill to your living room to the great outdoors. Plus, each workout takes just 10 minutes flat. You’ll be thrilled how quick and convenient they are. Lose those excuses, it’s time to HIIT it!
RELATED: 3 HIIT Workouts to Take to the Beach
10-Minute Treadmill HIIT Workout
Hop on and off the treadmill in no time at all with this interval workout that alternates pace and incline to keep you on your toes. Sprint it out at the end with a steep uphill meant to challenge your glutes and quads.
RELATED: What This Super-Fit Trainer Eats in a Day
10-Minute Indoor HIIT Workout
No gym? No problem. This high-intensity workout doesn’t require any equipment, so you can do it anywhere, anytime. Crank up your favorite tunes and try it on your living room floor. Rest for 30 seconds (or less) between each exercise.
RELATED: 3 Quick HIIT Workouts for Beginners
10-Minute Outdoor HIIT Workout
Why not take your workout outside? Give your lungs access to fresh air, and set your whole body on fire with a mix of sprinting and bodyweight moves. All you need is a park bench and a railing.
Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.
Originally published April 2014. Updated August 2016 and January 2022
All images via Shutterstock