A Quick 10-Minute Beginner HIIT Workout For Weight Loss

Are you ready to kick-start your weight loss journey with a quick and effective 10-minute HIIT workout? 

I’m excited to share with you a beginner-friendly routine that’s designed to torch calories and boost your metabolism in no time.

High-intensity interval training, or HIIT, is a type of exercise that involves short bursts of intense activity followed by short rest periods. This type of workout has been proven to be one of the most efficient ways to burn fat and improve cardiovascular health, making it a popular choice for people of all fitness levels.

Before we dive into the specifics of the workout itself, let’s talk about why HIIT (high-intensity interval training) is such an effective way to lose weight.

Benefits of a Beginner HIIT Workout for Weight Loss

Burning a lot of calories quickly is one of the main advantages of HIIT workouts. You can raise your heart rate and maintain it there throughout the entire workout by alternating short bursts of intense exercise with rest periods. 

This implies that you will continue to burn calories even after your workout is over.

HIIT workouts also help you build muscle while losing fat, which is another advantage. 

Your body has to work harder to keep up when you are doing  high-intensity exercises. This means that you’ll be pushing your muscles to adapt and become stronger by putting them through new challenges. 

Your body will burn more calories even when you’re at rest as you gain muscle, which can accelerate your weight loss.

READ ALSO: The Benefits Of Cardio Training For Women Over 50

QUICK 10-Minute Beginner HIIT | No Floor Work

We’ll be focusing on bodyweight exercises that work multiple muscle groups at once in this 10-minute beginner HIIT workout video to help you get the most out of your workout. 

You only need a positive attitude and the willingness to push yourself to your limits; you don’t need any equipment or floor work.

So grab a bottle of water and a towel, and let’s begin! 

With this quick and efficient HIIT routine, get ready to sweat, burn calories, and feel the burn.

READ ALSO: 15 Minute Full Body Beginner HIIT | No Jumping!

Beginner HIIT Workout Summary

beginner HIIT workout

Let’s get started with a beginner-friendly 10-minute HIIT workout now that you understand why these workouts are so successful at helping people lose weight. 

Even if you have never performed a HIIT workout before, you can still easily understand and complete this one. 

Start with 40 seconds warmups to get your heart rate up.

Shoulder raise and toe tap 

The shoulder raise and toe tap exercise is an amazing full-body workout that targets the shoulders, abs, and legs all at once. 

It is a low-impact exercise that is perfect for beginners and those looking to improve their fitness levels. 

Here’s how to do it:

  • Stand with your feet shoulder-width apart and your arms at your sides. 
  • Slowly raise your arms to shoulder height while tapping your right foot on the ground. 
  • Bring your arms back down to your sides and tap your foot on the ground. 
  • Repeat this movement for a set number of reps or time, alternating between your right and left foot. 

This exercise is great for improving balance and coordination, as well as toning your muscles. 

So, if you’re looking for a simple yet effective workout, give the shoulder raise and toe taps exercise a try!

Alternate inside foot taps 

The alternate inside foot taps exercise is a great way to get your heart rate up and improve your coordination and balance.

Here’s how to do it:

  • Stand with your feet shoulder-width apart and your arms by your sides.
  • Lift your right foot off the ground and tap the inside of your left foot with it.
  • Quickly switch feet and tap the inside of your right foot with your left foot.
  • Keep switching your feet as fast as you can and tap the inside of each foot with the other foot.
  • Keep your core engaged and your upper body still.
  • Aim to tap your feet at a consistent pace for 40 seconds

You can make this exercise more challenging by increasing the speed or length of the taps, or by including additional exercises like jumping jacks or high knees in between sets.

READ ALSO: 10 Minute Low Impact HIIT Workout | Standing Full Body Fat Burn!

Straight punch boxing 

The straight punch exercise is a great way to get your heart rate up, burn calories, and build upper-body strength.

Here’s how to do it:

  • Begin in a fighting stance with your feet shoulder-width apart and your lead foot slightly forward.
  • Bring your lead hand up to your chin in a guard position, with your elbow tucked in and your fist clenched.
  • Rotate your back foot to pivot your lead shoulder forward to extend your lead arm towards your target as you punch.
  • Quickly retract your punch and return to your guard position.
  • Repeat for several repetitions as quickly as possible, aiming for maximum speed and power.

As you do the straight punch exercise, keep your core engaged and your weight evenly distributed between your feet. This will help you keep your body stable and balanced.

As you get used to the exercise, start with slow, controlled punches and slowly speed up as you get stronger.

Standing high knee taps (left & right)

Standing high knee taps are a fantastic exercise to include in a HIIT workout to improve your cardiovascular fitness, burn calories, and build lower body strength. 

Here’s how to do it:

  • Stand with your feet hip-width apart and your arms by your sides.
  • Lift your left knee up towards your chest, bringing your hands up to meet it for a tap.
  • Continue tapping your hands to your knee as it lifts.
  • Do the same for your right knee after 40 seconds.
  • Keep your core engaged and your upper body still.
  • Aim to perform the exercise at a consistent pace.

When doing high knee taps from a standing position as a HIIT exercise, try to lift your knees as high as you can while keeping good form and technique. Keep your shoulders loose, your chest up, and your weight evenly spread between your feet.

Adding standing high knee taps to a HIIT workout can help you improve your coordination, balance, and lower body strength while also burning calories and improving your cardiovascular fitness.

READ ALSO: How To Lose Weight for Women Over 50

Alternate low ankle taps 

The alternate low ankle taps are a simple and effective beginner HIIT workout routine to improve your cardiovascular fitness, build endurance, and burn calories. 

Here’s how to do it:

  • Stand with your feet shoulder-width apart and arms at your sides.
  • Lift your left foot and tap it with your right hand on the outside of your left ankle.
  • Quickly lower your left foot and repeat the movement on the other side, tapping your right foot with your left hand on the outside of your right ankle.
  • Continue alternating between tapping your left and right ankle as quickly as possible.
  • Keep your core engaged, your back straight and your chest lifted throughout the exercise.

The alternate low ankle taps should be done with good form and technique while you push yourself to your limits.

Keep your movements quick and precise, and make sure to keep your weight evenly distributed between your feet.

Rope Climbers

Rope climbers are a great beginner HIIT workout routine that can help improve cardiovascular endurance and build strength in the upper body, core, and lower body muscles.

 Here’s how to do it: 

  • Stand with your feet hip-width apart and your fisted hands in front of you at chest height.
  • Begin by swinging your hands up towards your shoulders, keeping your elbows bent and close to your sides.
  • As you swing your hands up, make sure you engage your core.
  • Repeat the swinging motion for the desired amount of repetitions or time.

When doing the rope climbers’ HIIT workout routine, it is important to keep the right form and technique. 

Frog Extensions 

Frog extensions are a great high-intensity interval training (HIIT) workout routine that targets your glutes, hamstrings, and lower back. 

Here’s how to do it:

  • Get your body into a full, deep squat position with your fingertips pointing towards the floor. 
  • Then raise your glutes halfway up while keeping your torso parallel to the floor.
  • Then use a pulse movement to raise and lower the glutes from a deep squat position. 
  • Repeat the movement as many times as you want.

The movement strengthens the lower body functionally, focusing on the glutes in particular. Additionally, it increases hip mobility and strengthens the core to enhance posture and stability.


Running is one of the most common HIIT exercises, and you can modify it to fit your fitness level. Though you won’t be moving your legs when you run with this HIIT workout, it will still help you work your core, arms, and legs. 

 Here’s how to do it:

  • Put yourself in a running pose, put one leg forward and the other one backwards
  • Then, swing your arms back and forth to help increase the intensity of the exercise.
  • Don’t forget, your legs have to be one stop. You move and swing your arms without moving your legs. 

This HIIT exercise program aims to raise your heart rate so that you can exercise and strengthen your cardiovascular system, and help you lose weight.

Following this 10-minute beginner HIIT workout, it’s crucial to take some time to stretch and cool down. This will help prevent muscle soreness and tightness and improve your overall flexibility.

TRY THIS ALSO: 10 Minute Beginner HIIT Workout For Weight Loss!

HIIT Workout Best Practices For Your Weight Loss Journey

beginner HIIT workout

It’s time to start including HIIT workouts in your weight loss program now that you are aware of their benefits and how to perform a beginner HIIT workout. 

Here are a few best practices to keep in mind:

  • Start slowly: If you’re new to HIIT workouts, start with shorter workouts and gradually work your way up to longer, more intense workouts.
  • Mix it up: Don’t do the same HIIT workout each time; instead, mix it up. To keep your body engaged and prevent boredom, switch up the exercises and intervals.
  • Always listen to your body: Take a break and rest if you’re feeling overly tired or in pain. Pay attention to your body. Pushing yourself too hard can lead to injury and burnout.

You’re now prepared to begin your weight loss journey with the best beginner HIIT workout for 10 minutes. 

Keep in mind that maintaining consistency and challenging yourself is what matters most. 

With time and commitment, you’ll start seeing noticeable results and achieving your weight loss goals.

If you find fabulous50s content useful and would like to support my work, you could always BuyMeATea 🫖 (completely optional, only if you want to!). Your support will help me create more quality videos and content created just for you… Fabulous women over 50! With love and appreciation, thank you. 🙏🏻😘


One Response

  1. My first 10 min HIT with you. Never knew 10 minutes was so long! Finished all exercises and am hot, slightly sweaty and heart and lungs definitely worked. Overall it was fun and I’ll do it again.

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About Author

Schellea Fowler

Schellea Fowler

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of small business leadership and expertise to her legacy. Not only has she excelled personally, but she has also become a mentor, generously sharing her wealth of experience with emerging entrepreneurs. After retiring at 50 in 2016, Schellea’s commitment to continuous growth led her to pursue additional qualifications. A qualified fitness instructor, she is presently continuing her master trainer program, specializing in exercise for older adults. Through Fabulous50s, Schellea remains devoted to her vision of empowering and inspiring women to embrace and celebrate their current stage of life. Her additional qualifications include: Neuro Athletics Coaching Certificate (NACC) from Neuro Athletics, Meditation Teacher Training from Yoga Coach, Fashion Styling from the Australian Style Institute, and Advanced Personal Colour Analysis from AOPI.
Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

Learn how to burn fat and build muscle fast with guided instruction.

Disclaimer: The content presented here is entirely unsponsored, and all opinions expressed are solely mine. In instances where I express admiration for a product, if there is an affiliate link, I may include it. However, it is crucial to note that I will never prioritize seeking products that offer commissions over providing genuine reviews.

Please be informed that certain links within the content may be affiliate links. Should you choose to click on these links and make a purchase, I may receive a small commission. This does not entail any additional cost to you, and your decision to use these links remains entirely at your discretion.

Moreover, it is imperative to recognize that any information disseminated through the videos or any type of content is intended solely for general entertainment and educational purposes. Prior to embarking on any exercise regimen or program mentioned, I strongly advise consulting with your physician/doctor. Engaging in any exercise is undertaken at your own risk.

Thank you so much.


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