If you want to become lean and reveal muscle definition, it is essential to eliminate the hidden layer of body fat. Fat loss essentially boils down to basic mathematics: If you burn more calories than you take in through your diet, you will start to lose weight. Despite its simplicity, the fat loss process can seem daunting with the plethora of methods available—leaving you to wonder which approach is the most effective. The timeless solution to this dilemma is incorporating high-intensity interval training (HIIT) into your fitness regimen. Here, I present a 10-minute HIIT workout designed specifically for men aiming to enhance muscle growth and achieve a shredded physique.
HIIT is effective because it burns maximum calories in minimal time as you alternate between intense bouts of exercise and rest (or gasping for air). In addition, it creates an “afterburn” effect—after you finish your training, your metabolism will be elevated, so you continue to burn more calories than usual.
Below, I’ve broken down an incredible 10-minute HIIT workout for men to build muscle. For best results, read the entire workout before you start. That way, you can gather what you need (a kettlebell, an exercise band, and your phone timer), set up a mini workout area, and have everything ready to go because—trust me—once you start your timer, you’ll be moving.
Finally, don’t do this workout every day. Once or twice a week, in addition to your existing routine, is enough to help you drop some extra body fat safely and sustainably.
Now, let’s jump into the ultimate 10-minute HIIT workout for men to build muscle and achieve their dream body.
Kettlebell Swings
Repeat 4 times: 20 seconds on, 20 seconds off
Total time: 160 seconds
Start in a deadlift position with the kettlebell a few feet before you. Then, hike the kettlebell back between your legs like a center in football and explosively drive your hips forward. Imagine propelling the kettlebell to a target in front of you. Keep your arms relaxed.
See also Why Functional Strength Training Is So Important
Pushups
Repeat 4 times: 20 seconds on, 20 seconds off
Total time: 320 seconds
Get in a pushup position with your hands about shoulder-width apart. Keep your lower back flat, and don’t let your hips sag. Lower yourself and keep your elbows close to your body as you descend.
Prisoner Hold Jump Squats
Repeat 3 times: 15 seconds on, 30 seconds off
Total time: 455 seconds
Stand shoulder-width apart with your feet slightly turned out. Place your hands behind your head. Squat down by sitting back and spreading your knees apart. Keep your weight on your heels. Once you descend below parallel, explode up and jump as high as possible. Land softly and repeat as fast as you can.
Mountain Climbers
Repeat 3 times: 20 seconds on, 20 seconds off
Total time: 575 seconds
Get into a pushup position. Keep your core tight and lift each knee toward your chest in an alternating fashion. (It’s like you’re sprinting in place.) Keep your head up and your hips low.
Band Pull-aparts
As Many As Possible (use the remaining time)
Grab an exercise band about shoulder-width apart held at chest height. Keep your elbows locked. Start by squeezing your shoulder blades together and pull the band apart until your arms open 180 degrees. Do not arch your back.
Frequently Asked Questions (FAQs)
What is a HIIT workout?
HIIT stands for High-Intensity Interval Training. It’s a form of exercise where you alternate between short bursts of intense activity and brief periods of rest or lower-intensity exercise.
Is HIIT suitable for beginners?
While HIIT can be challenging, it can be modified for all fitness levels, including beginners. It’s essential to start at a comfortable pace and gradually increase the intensity as you build endurance and strength.
How can I get the most out of a 10-minute HIIT workout?
To maximize the effectiveness of a short HIIT workout, focus on high-intensity movements that engage multiple muscle groups simultaneously. Ensure proper form, push yourself during the intense intervals, and take minimal rest breaks to keep your heart rate up.
Are there specific exercises I should include in a 10-minute HIIT workout for men?
1. Burpees:
This full-body exercise combines a squat, plank, push-up, and jump, making it ideal for a quick, intense workout.
2. Mountain Climbers:
Engage your core and cardiorespiratory system with this dynamic exercise that also targets the upper body and legs.
3. Jump Squats:
Incorporating explosive jumps into squats enhances lower body power and strength while elevating your heart rate.
4. High Knees:
Boost your heart rate and improve coordination by quickly driving your knees up towards your chest while jogging in place.
How many times a week should I do a 10-minute HIIT workout?
Depending on your fitness level and overall exercise routine, incorporating a 10-minute HIIT workout 2-4 times a week can be beneficial. It’s essential to allow your body to recover between sessions to prevent overtraining.
Can a 10-minute HIIT workout help in getting shredded?
While consistency in both exercise and nutrition is key to achieving a shredded physique, a 10-minute HIIT workout can contribute to your overall fitness and weight loss goals. Combined with a balanced diet and other strength training, HIIT can help you build muscle and burn fat effectively.
