#BaptistHealthy In Motion: 10-Min., High-Intensity Interval Training (HIIT)

Are you pressed for time while trying to keep your new year’s resolution of getting or staying physically fit? Try this 10-minute high-intensity interval training (HIIT) sequence. It’s a effective way to maximize your time while pumping up your cardio and strength.

“The benefits of a 10-minute HIIT workout include improved performance, fat burning, shorter workouts, and keeping that calorie burn going post exercise,” says Chantis Mantilla, Ph.D., community manager at Baptist Health South Florida.

To accomplish the 10-minute HIIT, complete two rounds of each exercise sequence.

Exercise 1: Jumping Jacks

1 minute and 30 seconds (30 seconds rest)

  • Stand with your feet together and arms at your side.
  • In one motion, jump your feet out to the sides while raising your arms above your head.
  • Immediately reverse the motion back to starting position.
  • Maintain all-out effort for 1 minute and 30 seconds followed by a 30 second rest.


  • Gaze forward.
  • Keep your arms straight at all times.
  • Stay light on your feet, and jump as quietly as possible.
  • Engage abdominals throughout.

Exercise 2: Forearm Plank with Side Steps

1 minute (30 seconds rest)

  • Start on the floor, resting on your forearms and knees, come into a lower plank position.
  • Your feet should be close to hip-distance apart.
  • Step one left foot out (about eight to 10 inches) then step your foot back to the starting position.
  • Repeat on the other side.
  • Continue this movement pattern for 1 minute followed by a 30 second rest.


  • Gaze downward.
  • Engage abdominals throughout.
  • Keep a straight line from head to heels.
  • Do not pike or dip hips.

Exercise 3: Mountain Climbers

1-minute (30 seconds rest)

  • Start in a plank position with gaze between your hands.
  • Hands shoulder-width apart, flat back, engaged abdominals.
  • Pull your right knee into your chest and then switch while pulling that knee out and bringing the other knee in.
  • Keep your hips down while you run your knees forward and back as far and as fast as you can.
  • Alternate inhaling and exhaling with knee change.
  • Continue this movement pattern for 1 minute followed by a 30 second rest.
  • Complete another round of the entire exercise sequence to complete the 10-minute HIIT workout.


  • Wrists should be aligned to shoulders.
  • Keep a straight line from head to heels.
  • Flat back, not curved or arched.
  • Do not pike or dip hips.

Healthcare that Cares

With internationally renowned centers of excellence, 12 hospitals, more than 27,000 employees, 4,000 physicians and 200 outpatient centers, urgent care facilities and physician practices spanning across Miami-Dade, Monroe, Broward and Palm Beach counties, Baptist Health is an anchor institution of the South Florida communities we serve.

Language Preference / Preferencia de idioma

I want to see the site in English

Continue In English

Quiero ver el sitio en Español

Continuar en español