10 Minute Session Energy Boost HIIT Move

10 minutes of interval training for a post-work boost

Aug 26, 2026

In just 10 minutes, this HIIT session is ideal for revitalizing body and mind after a day of work. Designed to improve endurance, it alternates between effort and recovery phases, allowing for a quick energy boost. Prepare your space and put on your sneakers, it's time to get energized!

The session at a glance

Duration: 10 minutes
Activity: HIIT
Area: Full body
Goal: Endurance
Topic: Post-work boost
Suggested Title: 10-minute HIIT for a post-work boost
Level: Intermediate
Intensity: High
Impact: High
Equipment: None
Space required: Enough to run in place

The session minute by minute

0:00–1:00 — Warm-up

1 minute: March in place with high knees, alternating arms dynamically.

1:00–4:00 — First circuit

40 seconds: High-intensity running in place.
20 seconds: Active recovery by walking in place.
40 seconds: Butt kicks in place.
20 seconds: Active recovery by walking in place.

4:00–7:00 — Second circuit

40 seconds: Jumping jacks in place.
20 seconds: Active recovery by walking in place.
40 seconds: Lateral shuffles in place, shifting weight from side to side.
20 seconds: Active recovery by walking in place.

7:00–10:00 — Third circuit

40 seconds: Modified burpees (without jump). Start in a standing position, squat down, kick feet back into a plank, and return.
20 seconds: Active recovery by walking in place.
40 seconds: No break, continue with moderate-speed jogging in place.
20 seconds: Active recovery, finishing with walking in place.

Session guidelines

Maintain good posture during exercises, keeping your back straight.
Adjust intensity according to your feelings: running can be done at a brisk walking pace if needed.
Use the 20-second recovery periods to catch your breath.

The gentler option

For a more accessible option, replace sprints with a brisk walk or light jog in place, and do burpees without the jump.

This HIIT session is perfect for revitalizing yourself after a long day of work. All you have to do is try it and enjoy the energy boost!

To be adapted according to your feelings, level, and range of motion for the day.

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