This 10-Minute, Full-Body HIIT Workout Will Engage Your Muscles From Head to Toe

This isn’t your standard New Year’s plan. No restrictive diets, no weekly weigh-ins, no “whole new you” for this new year—because, hey, you’re pretty great already. These four expert-led plans—designed to help you move your body, eat more veggies, get a better night’s sleep, or show yourself some loving care—are all about developing healthy habits that better align with your goals.

This January, as part of our 28-day ReNew Year Movement Program, Ashley Joi is helping you build strength and mobility and have fun doing it. Today, the workout of choice is HIIT: high-intensity interval training. Even in your most "meh" moments, HIIT workouts are the perfect way to give your body a quick boost of energy to carry you through the day. Joi only has one rule for this workout: “Don’t stop," she says. "You can slow down, but don’t stop.”

Since all of the workouts in the ReNew Year program are designed to meet you wherever you are in your fitness journey, you can tailor the exercises to meet your needs. Any of the jumping portions of this workout can be taken out to make them lower impact, which will be easier on your joints (and kinder to your downstairs neighbors). All you have to do, according to Joi, is to "move quickly and with intention." You got this.

Experts In This Article
  • Ashley Joi, CPT, six-year fitness industry veteran who currently works with Centr

Follow along with this 10-minute full-body HIIT workout

1. High knees: You’ll start your HIIT workout by slowly getting your heart rate up by running in place. Be sure to bring your knees as high up and close to your chest as possible, and engage your core as you move. Pro tip: Pump your arms to get your upper body involved.

2. Squat jacks: Make sure your feet are a little wider than hip-width distance apart, drop down into a squat, pop back up (either into a jump if you're opting for the high-impact version of the move or with your feet on the floor if you want something that's gentler on your joints), and repeat. To test your coordination, bring alternating fingertips down to the ground when you’re at the bottom of your squat.

3. Curtsy lunge + abduction: This is a great move to work every muscle in your lower body. Tuck one leg behind the other and lower down into a curtsy lunge, then lift and extend your back leg out to the side to add in a little extra glute action. Plant it back on the floor and switch sides.

4. Plank combo: Start standing, then plant your hands on the floor and walk them out into a plank. Be sure to keep your palms directly underneath your shoulders, and engage your core and glutes to keep your body in a straight line from your head to your toes. From there, lower down into a push-up, then extend your arms back up and tap each shoulder with the opposite hand one time. Draw one knee at a time to your chest for four quick mountain climbers. Walk your hands back toward your feet to return to stand, then do it again.

5. Rest: Surprise! One of your 10 moves is a quick minute to catch your breath. Use this time to recharge and get ready to nail the rest of your workout.

6. Skaters: Pretend you’re in the Olympics and get ready to cover some serious ground. If you’re using a mat, you can use it as a guide for how wide you should be jumping. Start with all your weight on one leg with the other right behind it for stability. Push off of your standing leg to jump (or walk, if you're opting for the lower-impact version of the move) to the other side of the mat, landing on your opposite foot. Repeat the exercise moving your body from side to side.

7. Iso-hold side lunge: Start off in a side lunge, with one leg straight out to the side and your other knee bent over your big toe. Engage your core, and—without letting your head pop up—make your way to the other side.

8. Half burpee: Place your hands on the ground, shoot your legs back into a plank, jump them back up to meet your hands, and rise up into a squat. If you're not feeling the jumps, go ahead and step your legs out instead.

9. Bear plank jacks: A bear plank is a great total-body move. Get yourself onto all fours, take a deep breath, and bring your knees up about two inches off the ground. Stay there for 30 seconds, and jump or step your feet in and out.

10. Squat + knee drive: Place your hands behind your head, squat down, and say "hello" to your core as you bring up your knee to meet the opposite elbow for a standing crunch. Come back down and hit the other side. This was a tough one, but you made it.

Looking to hit refresh on your healthy habits this January? Check out our 2021 ReNew Year program for expert-led plans for better sleep, nutrition, exercise, and self-care routines. 

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