If you're looking for a quick but killer lower-body HIIT workout, you're in the right place. Supernatural coach Raneir Pollard is here to guide you through a 10-minute sweat session alongside class members Leilani Terris and Poofy Moffitino. This routine is short but intense—starting with a lightning-fast warmup before diving into squat jumps, lateral squats, skaters, and more. Want an extra challenge? Grab a hip band (aka mini resistance band) to really fire up those glutes. But even if you're going bodyweight-only, expect to feel the burn. By the end of these 10 minutes, you'll be drenched, energized, and proud of what you just crushed.
Why This Workout Works
High-intensity interval training (HIIT) is one of the most efficient ways to torch calories and build strength—especially when targeting the lower body. This workout combines explosive movements like squat jumps with controlled exercises like lateral squats to engage every muscle from your quads to your hamstrings and glutes. The short bursts of effort followed by minimal rest keep your heart rate elevated, maximizing fat burn while also improving endurance. Plus, the option to add resistance bands means you can scale the intensity based on your fitness level, making it perfect for beginners and seasoned athletes alike.
Breaking Down the Moves
Each exercise in this routine is designed to hit different angles of your lower body. Squat jumps build power in your quads and glutes, while lateral squats target the inner and outer thighs. Skaters, a dynamic plyometric move, work your hamstrings and improve balance. Even the transitions between exercises keep your muscles engaged, ensuring no downtime. If you're using a hip band, you'll notice an immediate difference in muscle activation—especially during lateral movements where the band forces your glutes to work harder to stabilize.
Modifications and Pro Tips
Not everyone can (or wants to) go full throttle right away, and that’s totally fine. If squat jumps feel too intense, switch to regular squats or pulse squats to maintain form. For lateral squats, reduce the range of motion if needed—just keep those knees tracking over your toes. Skaters can be modified by stepping instead of jumping, or by holding onto a sturdy surface for balance. And if you don’t have a resistance band? No problem. Focus on squeezing your glutes at the top of each movement to maximize muscle engagement.
The Mental Boost of a Quick Workout
One of the best things about a 10-minute HIIT session? It’s over before you can talk yourself out of it. Short workouts eliminate excuses and make it easier to stay consistent. Plus, the endorphin rush from pushing through these intense intervals can set a positive tone for the rest of your day. Whether you’re squeezing this in before work, during a lunch break, or as a finisher to a longer routine, you’ll walk away feeling stronger, more energized, and mentally sharper.
Ready to give it a shot? Press play, commit to the burn, and enjoy the satisfaction of crushing a full-body burn in just 10 minutes. And if you love this style, don’t forget to check out POPSUGAR’s new fitness equipment at Walmart—affordable gear to take your workouts up a notch. Catch new episodes of Class Fitsugar every Sunday on the POPSUGAR Fitness YouTube channel for more high-energy routines like this one.
