The 10-Minute Cardio HIIT Workout Without Weights for All Fitness Levels

There's nothing wrong with spending 45 minutes on the Stairmaster doing steady-state cardio, but let's be honest, it probably isn't the best (or most fun) use of your time. That's where this HIIT workout comes in. We're talking just 10 minutes, no equipment, and a serious calorie burn. Sound too good to be true? It's not.

This cardio HIIT workout adds some spice to your routine while maximizing intensity and efficiency-meaning you'll burn more calories in less time. Plus, by pushing yourself harder during a shorter HIIT workout, you'll tap into the 'afterburn effect,' which will rev your metabolism and really fire up your fat-burning potential (even long after the workout is over). (That's just one of the epic benefits of HIIT.)

If you want a longer workout, just repeat this routine one more time for a 20-minute cardio sweat fest. Looking to bump up the burn even more? Add some resistance training into the mix by combining this workout with a total-body strength workout.

Here's what you can expect in this workout. Watch the video above for demos, and get ready to move!

1. Clap Back Squat
2. Speed Skater + Reverse Lunge
3. CrossFit Competition Mountain Climbers
4. Lateral Shuffle Punch
5. Bunny Hop Lunge
6. Twisting Mountain Climbers
7. Squat Punch Jump
8. Side-to-Side Ninja Squat Thrust
9. Breakdancer
10. Destroyer

Don't forget to subscribe to Mike's YouTube channel for free weekly workouts. Find more of Mike on Facebook, Instagram, and his website. And if you need some awesome music to energize your workouts, check out his workout music podcast available on iTunes.