10 Minute No Equipment Abs and Butt HIIT Workout!

Really.. You’ve got no excuses!

Get down and get moving! No equipment HIIT workout! Plus, Its FUN! 😀

Form: 21 Reps (Each Exercise) 15 Reps (Each Exercise) 9 Reps (Each movement) 3 Reps (Each movement.

1. Plank Step Ups

This one is a simple fun exercise! PLANK form, keep your whole body tight and engaged.. flex your abs! Start on your hands then drop down to your elbow like your stepping down, do so with both arms back and forth. Going from hands to elbows on both arms counts as one Rep. Planks are awesome for your whole body, abs, and arms!

2. V- Ups

If you can, try to keep your legs straight so when you sit up and bring your feet up your body forms a V. If that’s too challenging you can bend your knees and come up into a half V. If that is also too difficult you can replace this movement with Sit Ups. For proper form a Sit Up two points would be shoulders touch the ground then shoulders come up and forward past your hips. But before you replace the movement with Sit Ups, do as many V- Ups as you can! These are so effective for strengthening your abdominal muscles! You can do it, even if takes time!

3. Frog Jumps

I LOVE these! They are a challenging fun exercise that really get your heart rate up! Getting your heart rate up is so important especially if your goal is to burn fat. This is the high intensity movement of the routine. It is a full body engagement exercise and really does magic for your legs and booty. Really use your legs to Explode and Spring your body forward! Have fun with this!

4. Kick Backs-> Knee Tuck

If you can do these with ankle weights, even better! Hands and knees on the ground, Kick your leg back and up! Really squeeze your booty! Then when your bring your leg back down, bring it straight under and tuck it! Tuck your knee across your chest towards your opposite arm then tuck it up towards the other arm. All three points on each leg counts as one rep! This is a super awesome exercise for your booty and abs!

No Equipment Abs and Butt HIIT Workout! Working on your abs and booty IS totally worth your time. Just get down and do it, it will literally only take 10 minutes out of the 1,440 minutes you have today. Make taking care of your body a priority today. 🙂

I love you guys and I really do, genuinely hope this helps your towards your fitness goals! Good luck, and enjoy!


  • Mayra

    Reply Reply June 24, 2015

    I finished my 15 day challenge what’s next??

    • [email protected]

      Reply Reply June 29, 2015

      Hi Mayra! YAY! We started a new challenge today! Click here to sign up!
      I also have a new program in the works called the 30 Day Flat Abs Challenge. It picks up where the 15 day challenge leaves off and includes a more advanced 4 week workout plan. I’ll let you know when it’s released! 🙂

  • Diane L

    Reply Reply July 24, 2015

    Love this!!!! Awesome and kills

  • Norami

    Reply Reply September 30, 2015

    Just finished this at work no excuses right lol…also doing 15 day fall challenge then I’m going to finish the summer one!

    • [email protected]

      Reply Reply October 1, 2015

      YAY! Good job! I’m so proud of you! The more rounds you do the better results you will get! Keep at it, pair it with a meal plan, and you will hit your fitness goals! 😀

  • Madison

    Reply Reply June 30, 2016

    This is great!!! I’ll admit I couldn’t finish the last set. I’ve got to work up to it. Thank you for this Jess!!! You are so encouraging. I need to work on my nutrition as well

  • Thelma

    Reply Reply July 11, 2016

    Short, but intense workout..made me work…

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