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10-Minute Full Body HIIT Exercise That Will Burn Fat Fast 

A fitness expert created an at-home routine that almost anyone can do.
FACT CHECKED BY Christopher Roback

Maia Henry (@maiafitness) is a fitness influencer who regularly shares home workout routines on TikTok. In one of her viral videos, she unveiled a fat-burning HIIT workout that can be executed fast. "Burn fat fast at-home 10-minute HIIT," the video reads. "Bodyweight full body HIIT workout. All you need is 10 minutes. At home circuit to get your heart rate up quick and burn those calories," she added in the caption. Here is everything you need to know about her HIIT workout. 

Mountain Climbers

@maiafitness Bodyweight full body HIIT workout- all you need is 10 minutes ❤️‍🔥 at home circuit to get your heart rate up quick and burn those calories! #bodyweightworkout #bodyweighttraining #bodyweightexercises #athomeworkout #athomeworkouts #athomeexercise #tonedbody #tonedbodyworkout #weightloss #fatloss #calorieburn #fatlossworkout #hiitworkout #hiittraining #hiitcircuit #hiitwokout #hiit #viral #trending #gymfyp #fittok #gymtok ♬ Chasing Highs – Sped Up Version – ALMA

Maia starts the workout by doing mountain climbers for one minute. To do the exercise you stand you get down on the ground and get into running position, with your right foot in runner stance. Quickly run in place, alternating legs. 



Next up, burpees for one minute. "Try to do no breaks in-between or 15 seconds breaks if needed," says Maia. In another comment she says to "take up to 30 if needed." When doing a burpee keep your core tight, squeezing your butt, during the active part. 

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Up and Down Planks


Then, she does up and down planks for one minute. To do one, get into a push up position and then bring your forearms down one at a time and then back up again.  

Jump Squats


Next up is a glute busting exercise: Jump squats one minute. This compound movement will work multiple muscles at once. To do it get into squat position and then jump up and back down into squat position. 

Bicycle Crunches


Next she does one-minute of bicycle crunches. In crunch position, crunch with your left elbow, bringing up your right knee at the same time. Then crunch with your right elbow into your left knee. Keep repeating. 

Jumping Jacks


Then, she does jumping jacks for one minute. 



Now it's time for a one-minute plank. Planks are an isometric core strength exercise that involves maintaining a position similar to a push-up and holding it for an amount of time. If you are a beginner, start with 20 seconds and build up to one minute. 

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Pulse Squats


Then, pulse squat for a minute. Get into squat form and pulse up and down. 



Her second to last exercise? V-ups for one minute. Using your core lift your toes to meet your hands in the air, forming a V with your body.

Pop Squats


The final exercise she does is pop squats for one minute. A pop squat is similar to a jump squat but you alternate between a narrow and wide squat each jump. 

Related: 4 Exercises That Helped Me Get Rid of Belly Fat and Transform My Body

Are HIIT Workouts Effective?


HIIT workouts are an efficient and effective workout that involves exerting a lot of energy in a short amount of time. There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective. 

💪🔥Body Booster: If you only have 10 minutes to exercise, a HIIT workout will help maximize your burn and allow you to blast fat fast. 

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more