Guide
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Understand the idea behind this workout.
WF-05 / HIIT and intervals
10-Minute HIIT Interval Workout
Ten timed work intervals with nine rests and a short Get Ready step, totaling exactly 10 minutes.
Before you start
Who this workout is for.
For someone who wants a short interval session with clear work and rest timing. Choose lower-impact versions of the movements when that fits you better.
A 20-second Get Ready step, ten 40-second work intervals and nine 20-second rests total exactly 10 minutes.
The complete routine
Follow it step by step.
Use the sequence below as a complete workout. Rest and transition steps are included where they affect the timing.
Once
Get ready
- Get Ready20 seconds
Once
Round 1
Five 40-second work intervals, each followed by 20 seconds of rest.
- High Knees40 seconds
Use a fast march for lower impact.
- Rest20 seconds
- Squat40 seconds
- Rest20 seconds
- Mountain Climbers40 seconds
Standing knee drives are another option.
- Rest20 seconds
- Jumping Jacks40 seconds
Use side steps for lower impact.
- Rest20 seconds
- High Knees40 seconds
- Rest20 seconds
Once
Round 2
Repeat the same five exercises. Omit the final rest after the last High Knees interval.
- High Knees40 seconds
- Rest20 seconds
- Squat40 seconds
- Rest20 seconds
- Mountain Climbers40 seconds
- Rest20 seconds
- Jumping Jacks40 seconds
- Rest20 seconds
- High Knees40 seconds
Make it work for you
Useful instructions, no guesswork.
Tip 01
Use a pace you can control through both rounds.
Tip 02
Choose the lower-impact variation for any movement you want to simplify.
Tip 03
The nine 20-second rests are part of the 10-minute total; there is no final rest after the last interval.
Run it in CrazyFit
Let the app handle the sequence.
CrazyFit can run the timed work/rest sequence, announce transitions with audio guidance and keep the workout going if you switch apps. It also supports workouts that mix intervals with reps.
You can follow this routine manually, or build it in CrazyFit and let the app guide the steps.
Try this workout on Google Play
Ready when you are
Your workout, your way.
CrazyFit helps you build, run and track routines like this one.
Try CrazyFit on Google Play