When the clock strikes 6 a.m., most of us are still half‑asleep, juggling the last email, the morning commute, and the promise of a healthy breakfast. A 10‑minute high‑intensity interval training (HIIT) session fits neatly into that tight window, offering a burst of energy that lasts through the day. It’s a routine that needs no fancy gear, can be done in a small apartment, and works whether you’re an office worker in Bengaluru, a consultant in Mumbai, or a freelancer on the go. Let’s break it down into ten quick moves that you can repeat daily.
Start with a classic move that raises your heart rate and loosens the joints. Stand straight, feet together, arms at your sides. In one smooth motion, jump your feet apart while raising your arms overhead. Return to the starting position and repeat. Do 30 seconds of high‑energy jumping jacks to get the blood flowing.
Drop to the floor and place your hands slightly wider than shoulder‑width. Keep your back flat and core tight. Lower yourself until your chest nearly touches the floor, then push back up. If a full push‑up feels too demanding, bend your knees or use a wall. Aim for 30 seconds of steady, controlled pushes.
Adopt a plank position with hands under shoulders. Bring one knee toward your chest, then quickly switch legs as if you’re climbing an invisible slope. Keep your hips level and core engaged. Perform for 30 seconds; the rapid movement keeps the heart rate high while working the abs.
Stand with feet shoulder‑width apart. Lower into a squat, keeping your chest upright and knees tracking over your toes. From the bottom, explode upward, extending fully before landing softly back into the squat position. This plyometric move targets quads, glutes, and calves. Keep a steady rhythm for 30 seconds.
Hold a forearm plank with elbows beneath shoulders. While maintaining a rigid torso, lift one hand to tap the opposite shoulder. Alternate hands, ensuring that your hips don’t sway. This exercise builds shoulder stability and engages the obliques. Continue for 30 seconds, switching hands every few seconds.
Stand tall and run in place, lifting your knees as high as possible while pumping your arms. Keep the pace brisk to raise your heart rate. High knees also improve coordination and leg strength. Run for 30 seconds, focusing on a quick, rhythmic motion.
Lying flat, lift your shoulders off the floor and bring your knees to a 90‑degree angle. Alternate extending each leg while twisting your torso to bring the opposite elbow toward the bent knee. This controlled motion works the rectus abdominis and obliques. Perform for 30 seconds, keeping the pace steady.
From a standing position, drop into a squat, place your hands on the floor, and kick your feet back into a plank. Quickly return your feet to the squat position, jump upward, and clap overhead. Burpees combine cardio and strength, burning calories while building endurance. Repeat for 30 seconds; if it feels too intense, omit the jump at the end.
Lie on one side, propping yourself up on the forearm. Lift your hips until your body forms a straight line from head to feet. Hold this position for 15 seconds on each side. Side planks target the obliques and help improve posture, especially useful after long hours at a desk.
Finish with a gentle stretch to release tension. Reach your arms overhead, inhale, and exhale as you fold forward, letting the spine relax. Hold for 30 seconds, then repeat on the other side. A short cool‑down helps prevent stiffness and keeps the muscles flexible.
Consistency beats intensity when you’re short on time. Set a timer for 10 minutes, place your phone or a small mirror on the floor to keep form correct, and repeat this routine every morning. Over weeks, you’ll notice a steady lift in energy, sharper focus during meetings, and a smoother transition to your lunch break. If you find yourself stuck, swap a move for a similar one—such as doing incline push‑ups against a desk instead of full push‑ups—to keep the workout fresh.
In a city that never sleeps, you might not always have a full 10 minutes. If you’re stuck between a call and a coffee break, perform just the first three exercises at a moderate pace; the heart rate will still get a good lift. Remember, the goal is to keep the body moving. A short burst of activity can break the monotony of long screen time and give you a mental reset before tackling the day’s tasks.
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