Burn 150 calories in 10 minutes with this explosive HIIT workout that fits your busy schedule

Struggling to find time for exercise amid a hectic lifestyle? Don’t worry—getting fit doesn’t require long hours at the gym. Personal trainer Sarah Campus, founder of LDN MUMS FITNESS, has revealed an explosive 10-minute workout that can help you burn 150 calories from the comfort of your home. All you need is a pair of dumbbells (or two tins of beans) and some space to move.

This workout is a high-intensity interval training (HIIT) session designed to deliver rapid results. Unlike traditional exercises such as running or cycling, HIIT has been shown to burn up to 30% more calories, according to research published in Sports Medicine. It’s not just about burning calories during the session either—HIIT has a long-lasting effect. Known as the “afterburn,” this phenomenon means your metabolism continues to work hard even after you’ve finished exercising.

The key to HIIT’s effectiveness is its combination of intense movement and short rest intervals. As Sarah Campus explains, HIIT boosts the body’s efforts to recover and repair itself after intense physical activity, increasing your metabolic rate and helping you burn more calories at rest.

If you’re looking for an efficient way to shed fat, even when your schedule is packed, HIIT is the solution. And you don’t have to commit hours at the gym. Sarah’s 10-minute workout burns approximately 150 calories, making it ideal for anyone who is pressed for time.

To get the most from your session, it’s important to start with a proper warm-up. Sarah recommends jogging lightly on the spot and performing dynamic stretches like leg swings. After the workout, finish off with static stretches to cool down your muscles and prevent injuries.

The workout itself consists of 10 exercises, each performed for 40 seconds with 20 seconds of rest in between. Sarah suggests pushing yourself to the limit during the work phases to maximise calorie burn. “You should really need the rest between moves; if you can go faster, then do it!” she encourages. For those looking to intensify the workout, Sarah recommends doubling up for a 20-minute session.

HIIT’s afterburn effect is key to its popularity for weight loss. By pushing yourself hard during the workout, you’re not just burning calories at the moment but continuing to burn fat throughout the day.

Sarah’s advice is clear: if you want to achieve lasting fat loss and improve your fitness, short, high-intensity workouts are the way to go. By sticking to this simple, fast-paced routine, you’ll be well on your way to reaching your fitness goals—whether you’re trying to lose weight, get toned, or simply stay active in a busy lifestyle.