If you are always on the go and find it hard to squeeze in a good workout routine, then HIIT (High-Intensity Interval Training) is for you.

HIIT workouts are designed to maximize your time, by alternating short bursts of intense activity with less intense recovery periods. With just 10 minutes a day, you can increase your stamina, burn more calories and enhance your overall fitness level.

1. Warm-Up

Before diving into a HIIT workout, it’s essential to warm up the body first. Begin with 1 minute of jumping jacks, 1 minute of jump rope, and 1 minute of high knees. Take a 30-second break before proceeding to the actual workout.

2. Mountain Climbers (60 seconds)

Start in a plank position, with your arms straight, shoulders over your wrists, and your body in a straight line from head to feet. Drive one knee towards your chest, then quickly switch, bringing the other knee to your chest.

Continue at a fast pace, as if running in place, for 60 seconds.

3. Jump Squats (60 seconds)

Start with your feet shoulder-width apart and your hands clasped in front of your chest. Lower into a squat position until your thighs are parallel to the ground, then jump up explosively. Upon landing, lower back into a squat, then jump again.

Repeat for 60 seconds.

4. Plank Jacks (60 seconds)

Start in a plank position, with your arms straight, shoulders over your wrists, and your body in a straight line from head to feet. Jump both feet out to the sides, then jump back to the starting position. Repeat at a fast pace for 60 seconds.

5. High Knees (60 seconds)

Stand with your feet hip-width apart and drive your right knee up towards your chest. Quickly switch, driving your left knee up towards your chest. Continue alternating your knees, going as fast as you can, for 60 seconds.

6. Burpees (60 seconds)

Begin in a standing position, then drop down into a squat, with your hands on the ground. Kick your feet back into a plank position, then immediately bring your feet back in between your hands and jump up explosively. Repeat for 60 seconds.

7. Push-Ups (60 seconds)

Start in a plank position, with your hands placed shoulder-width apart. Lower your body down to the ground, then push back up again. Repeat for 60 seconds, trying to take as few breaks as possible.

8. Lunge Jumps (60 seconds)

Start in a lunge position, with your right foot in front and your left foot behind. Jump explosively, switching legs while mid-air, so that your left foot is now in front and your right foot is behind. Repeat for 60 seconds.

9. Bicycle Crunches (60 seconds)

Lie on your back, with your hands behind your head and your knees bent. Bring your right elbow towards your left knee, extending your right leg straight out.

Switch sides, bringing your left elbow towards your right knee, extending your left leg straight out. Continue alternating sides for 60 seconds.

10. Cool-Down

After completing the 10-minute HIIT workout, take a few minutes to cool down. Walk around slowly, or stretch your muscles gently. This will help prevent muscle soreness and injury.