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A 10-Minute Bodyweight HIIT Workout for Belly Fat

High-Intensity Interval Training (HIIT) is an incredibly effective method to burn fat, including stubborn belly fat, in a short amount of time. Combining intense bursts of exercise with short recovery periods, HIIT keeps your heart rate up and burns more fat in less time. This 10-minute bodyweight HIIT workout is designed to target belly fat, improve cardiovascular fitness, and build lean muscle. Let’s dive into the specifics of this workout.

Benefits of HIIT for Belly Fat

Increased Caloric Burn

HIIT workouts are known for their ability to burn a significant number of calories in a short period. The high intensity of the exercises increases your heart rate, which in turn increases the number of calories you burn. This heightened caloric burn continues even after the workout due to the afterburn effect (excess post-exercise oxygen consumption or EPOC).

Boosted Metabolism

HIIT has been shown to boost metabolism for hours after the workout. This metabolic boost helps your body continue to burn fat, including belly fat, long after you’ve finished exercising. This is a key advantage over steady-state cardio exercises, which do not have the same prolonged effect.

Preserved Muscle Mass

Unlike some forms of cardio that can lead to muscle loss, HIIT helps preserve lean muscle mass while primarily targeting fat stores. This is particularly beneficial for those looking to achieve a toned appearance while losing belly fat.

Improved Insulin Sensitivity

Regular HIIT workouts can improve insulin sensitivity, which helps your body use glucose more effectively. Improved insulin sensitivity is linked to lower levels of belly fat and a reduced risk of type 2 diabetes.

The 10-Minute Bodyweight HIIT Workout

This workout consists of five exercises performed in a circuit. Each exercise is performed for 40 seconds followed by a 20-second rest. Complete the circuit twice for a total of 10 minutes. Ensure you warm up before starting the workout and cool down afterward to prevent injury and aid recovery.

Warm-Up (3-5 Minutes)

Before jumping into the HIIT workout, it’s crucial to warm up your muscles and joints. A good warm-up can include:

  • Jogging in place
  • Arm circles
  • Leg swings
  • Dynamic stretches

Exercise 1: Burpees

How to Perform:

  1. Stand with your feet shoulder-width apart.
  2. Drop into a squat position and place your hands on the floor.
  3. Kick your feet back into a plank position.
  4. Perform a push-up.
  5. Jump your feet back to the squat position.
  6. Explode up into a jump, reaching your arms overhead.


Burpees are a full-body exercise that targets multiple muscle groups, including the core. They elevate your heart rate quickly and are highly effective for burning calories.

Exercise 2: Mountain Climbers

How to Perform:

  1. Start in a plank position with your hands directly under your shoulders.
  2. Drive your right knee toward your chest.
  3. Quickly switch and drive your left knee toward your chest.
  4. Continue alternating legs at a fast pace, simulating a running motion.


Mountain climbers are great for engaging the core, shoulders, and legs. They provide a cardio boost and improve agility and coordination.

Exercise 3: Russian Twists

How to Perform:

  1. Sit on the floor with your knees bent and feet slightly off the ground.
  2. Lean back slightly and clasp your hands together in front of your chest.
  3. Twist your torso to the right, bringing your hands to the right side of your body.
  4. Twist back to the left side, bringing your hands to the left side of your body.
  5. Continue alternating sides.


Russian twists target the obliques and the rectus abdominis, helping to define the waistline and improve core strength.

Exercise 4: High Knees

How to Perform:

  1. Stand with your feet hip-width apart.
  2. Run in place, bringing your knees as high as possible with each step.
  3. Pump your arms to increase the intensity.


High knees are an excellent cardio exercise that works the legs and core. They help increase heart rate and burn calories rapidly.

Exercise 5: Plank with Hip Dips

How to Perform:

  1. Start in a forearm plank position with your body in a straight line from head to heels.
  2. Lower your right hip toward the floor, then return to the plank position.
  3. Lower your left hip toward the floor, then return to the plank position.
  4. Continue alternating sides.


Plank with hip dips is a powerful core exercise that targets the obliques and lower abs. It helps build core stability and strength.

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Cool Down (3-5 Minutes)

After completing the workout, spend a few minutes cooling down to help your body recover. A good cool-down can include:

  • Walking or light jogging
  • Static stretches for major muscle groups
  • Deep breathing exercises

Tips for Maximizing Results

Maintain Proper Form

Ensuring proper form is crucial to avoid injuries and maximize the effectiveness of the exercises. Take the time to learn the correct techniques and perform each movement with control.

Stay Consistent

Consistency is key when it comes to seeing results from HIIT workouts. Aim to incorporate this 10-minute workout into your routine at least three to four times a week.

Combine with a Balanced Diet

Exercise alone is not enough to lose belly fat. Pair your HIIT workouts with a balanced diet rich in whole foods, lean proteins, healthy fats, and plenty of vegetables and fruits. Avoid processed foods, sugary drinks, and excessive alcohol consumption.

Get Enough Sleep

Adequate sleep is essential for recovery and overall health. Aim for 7-9 hours of quality sleep per night to support your fitness goals and overall well-being.

Stay Hydrated

Hydration plays a vital role in exercise performance and recovery. Drink plenty of water before, during, and after your workouts to stay hydrated.

Modifying the Workout for Different Fitness Levels


If you’re new to HIIT or exercise in general, consider modifying the movements to suit your fitness level. For example:

  • Perform push-ups on your knees during burpees.
  • Slow down the pace of mountain climbers and high knees.
  • Keep your feet on the ground during Russian twists.


For those who are more advanced, you can increase the intensity of the workout by:

  • Adding a tuck jump at the end of each burpee.
  • Performing mountain climbers at a faster pace.
  • Holding a weight or medicine ball during Russian twists.

Tracking Progress and Staying Motivated

Keep a Workout Journal

Tracking your workouts can help you monitor your progress and stay motivated. Record the number of rounds completed, any modifications made, and how you felt during each session.

Set Realistic Goals

Set achievable fitness goals that keep you motivated and on track. Whether it’s improving your form, increasing the number of rounds, or losing a certain amount of belly fat, having clear goals can provide direction and purpose.

Find a Workout Buddy

Exercising with a friend can make workouts more enjoyable and keep you accountable. A workout buddy can also provide motivation and support, especially on days when you feel less inclined to exercise.


A 10-minute bodyweight HIIT workout is a time-efficient and effective way to target belly fat, improve cardiovascular health, and build lean muscle. By incorporating exercises like burpees, mountain climbers, Russian twists, high knees, and plank with hip dips, you can achieve significant fitness gains and move closer to your fitness goals. Remember to maintain proper form, stay consistent, and support your workouts with a balanced diet, adequate sleep, and hydration. Modify the workout to suit your fitness level and track your progress to stay motivated. With dedication and effort, you’ll be well on your way to a stronger, leaner, and healthier body.

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