November 2023

10-Minute HIIT: A Time-Efficient Way to Get Fit

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10-Minute HIIT: A Time-Efficient Way to Get Fit

What is High-Intensity Interval Training (HIIT)?

Not enough time for a full workout? We get it! You can crush your goals in just 10 Minutes. Meet 10-minute HIIT — a fat-blasting, strength-building, heart-pumping micro-workout! HIIT workouts combine high-intensity bursts of exercise with low-intensity recovery periods to build muscle, burn calories, boost heart health, and improve fitness! Best of all, it’s EASY to fit in a HIIT workout anytime, anywhere! You'll be amazed at what a quick 10 minutes can do for your health and general sense of well-being.

High-intensity interval training (HIIT) is all about maximizing your results in a short amount of time. HIIT workouts involve alternating high-intensity intervals with low-intensity recovery periods, but you can apply the concept to many different types of exercise! Whether you prefer cardio workouts (hellooo dancing), strength training, or a combination of both, there's a HIIT variation that can help you achieve your fitness goals efficiently.

For example, If you like running, a HIIT workout might involve intervals of all-out sprinting followed by walking at a sustainable pace. Or, if body sculpting is more your thing, you could combine powerful sets of cardio-based plank sequences and plie jumps with recovery intervals of marching in place. The beauty of HIIT is its versatility, making it easy to tailor a workout that fits your preferences and fitness goals perfectly. And of course, Jazzercise has you covered with HIIT based dance cardio and strength training routines. 

Some of the best HIIT workouts for when you’re not hitting a Jazzercise dance class include:

  • • Running 
  • • Biking 
  • • Swimming 
  • • Jumping rope
  • • Stair climbing
  • • Hill sprints
  • • Kettlebell swings
  • • Rowing sprints

Now, it's no big secret that 10-minute HIIT training offers some major benefits over conventional workouts! This time-efficient exercise approach torches calories, boosts your metabolism, enhances cardiovascular fitness, improves muscle tone, and promotes fat loss. These include:

Burns more calories: Research shows that HIIT workouts burn 25-30% more calories than other types of exercise. Whoa — that’s a lot! And who doesn’t want to burn more calories in less time?! Incorporating HIIT into your fitness routine can be a game-changer for achieving your weight loss or fitness goals efficiently.

Saves time: A typical HIIT workout takes only 10-30 minutes — the more you can do, the better but all it takes is 10 minutes! We usually recommend starting out with 10-minute beginner HIIT workouts. These short but intense sessions are time-efficient and perfect for those new to HIIT, allowing you to build your stamina and fitness level gradually.

Greater consistency: We understand that finding time to work out can be challenging! Although most people can’t spend hours at the gym each day, they can probably squeeze in a 10-minute HIIT workout. This short time commitment makes it easy to start (and continue!) working out regularly.

Reduces body fat: If you’re looking for ways to blast away those fat cells — HIIT workouts are a great way to go! You'll burn more fat during your workout and throughout the day. As a result, you’ll soon look (and feel) leaner and stronger!

Builds muscle: Studies suggest that 10-minute HIIT workouts for beginners can increase muscle mass, especially for those who are less active. Stronger muscles can protect you from injury, make everyday activities easier, and improve your quality of life.

Raises metabolism: We especially love the metabolic effect of HIIT workouts! After a 10-minute HIIT workout, you will continue to burn calories for hours — even while sitting still! If that’s not motivation, then we don’t know what is!

Reduces heart rate: While your 10-minute HIIT workout goal is to raise your heart rate significantly, this will eventually lead to a lower heart rate at rest. (That’s a good thing!) A lower resting heart rate indicates better heart function and cardiovascular health, ultimately contributing to overall well-being.

Lowers blood pressure: High blood pressure puts you at risk for stroke, heart attack, and other dangerous health conditions. HIIT workouts can lower blood pressure, reduce serious health risks, and contribute to a healthier, longer life.

Improves blood sugar levels: Although we need more research on the impact of HIIT workouts on blood sugar (glucose) levels, people who struggle with high blood sugar, insulin resistance, and/or diabetes may especially benefit from this form of exercise — potentially helping them better manage their condition and improve their overall health.

Boosts athletic performance: Sticking with HIIT workouts will support your performance in other fitness endeavors, making it easier to excel in various physical activities. Whether it’s playing your favorite sport or shaking your hips at a dance cardio class, get ready to THRIVE in everything you do! You’ve got this!

Getting Started with Beginner HIIT Workouts

Here are some expert tips from our FitPro team on getting started with 10-minute beginner HIIT workouts. These proven and practical tips will help you gradually build intensity and achieve your fitness goals!

  1. Choose an activity you’re already familiar with and comfortable doing at a low-intensity pace for 10 minutes. Then, get ready to challenge yourself by adding in high-intensity work! 
  2. Don’t forget to warm up! It’s SO important to loosen those muscles and joints before feeling the burn. Warming up can prevent injury and help you reach your full potential!
  3. Bring a stopwatch! It’s important to time your intervals. 
  4. Limit high-intensity intervals to 30-60 seconds — and give them all you’ve got! 
  5. Recover for 1-2 minutes, but don’t let your heart rate drop too — it needs to remain elevated during low-intensity intervals.  
  6. Listen to your body during HIIT workouts — and don’t overdo it! While you should push yourself during high-intensity bursts, you should not experience pain. If something hurts, stop exercising and get help.

Maximizing Results with 10-Minute HIIT

After nailing beginner HIIT workouts, you may feel ready to take things up a notch! Here are some tips to set you up for success. 

Wear a heart rate monitor: To maximize HIIT workout results, you’re gonna want to get your heart rate up there! Wearing a heart rate monitor provides real-time data, letting you know exactly how hard to push yourself. Bonus points if it’s a cute smart watch!

Go beyond 10 minutes: As your fitness improves, you’re gonna crave even more HIIT training! No problem. Just extend your workout time to as long as 30 minutes — or perform your 10-minute HIIT workout multiple times a day.

Shorten your low-intensity intervals: Shortening your recovery intervals is another way to ramp things up. Aim for a 1:2 (or even 1:1) ratio between high-intensity and low-intensity work, i.e., sprint for 1 minute, then slowly jog for 1-2 minutes.

Sign up for a HIIT class: We think working out with others is the BEST way to push yourself harder, get fit, and have FUN! Check your local Jazzercise studio for heart-pumping HIIT classes!

Staying Motivated and Consistent

It’s easy to stay motivated and consistent when you love your workouts! While there’s really no such thing as an easy HIIT workout, you can always tailor your HIIT workout towards something you enjoy. Whether that’s bodyweight sculpting, dancing it out, or doing some other activity you enjoy on a day when you can't make it to class, adding high-intensity intervals to your exercise routine will bring on the results — FAST!

For some extra fun (not to mention accountability!), get your sweat on at Jazzercise with our wide range of HIIT workouts! Most Jazzercise classes include some HIIT routines, but you'll absolutely LOVE Power Sculpt, our fast-paced, signature dance-based HIIT cardio and strength class. Schedule your next HIIT workout at a Jazzercise Studio or check out Jazzercise On Demand where you'll find a ride range of HIIT options and a special collection dedicated to 10 Minute HIIT! 

So, you in?! Get started by finding a studio near you today.


Shelley Davis
I wish this format was available at my studio .
11/21/2023 12:20:33 AM

Deb Banfield
Thx for the encouragement. I can do those options!
11/20/2023 11:24:56 PM

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