Looking for an effective and time-efficient workout? This 10-Minute HIIT (High-Intensity Interval Training) session focuses on full-body strength and endurance using just your body weight. Perfect for busy schedules, this workout comprises 10 different exercises performed in quick succession, each targeting various muscle groups to ensure a thorough workout in minimal time. Get ready to elevate your fitness routine with these invigorating exercises designed to boost your heart rate and build muscle strength. Here’s what each exercise entails and how it benefits you.

**1. Backhand Raise:** Kickstart your workout with Backhand Raises. This exercise strengthens your upper back and shoulder muscles, improving posture and stability.

**2. Plank Arm Lifts:** Transition into Plank Arm Lifts to engage your core and shoulders while enhancing your balance and coordination.

**3. Bodyweight Lying Shoulder External Rotation:** Focus on shoulder mobility and stability with Bodyweight Lying Shoulder External Rotations. This exercise is excellent for rotator cuff strength.

**4. Bodyweight Lying Pulse Row:** Continue with Bodyweight Lying Pulse Row to target your mid-back muscles, improving your overall back strength and posture.

**5. Bodyweight Lying On Stomach Lat Pulldown:** Activate your latissimus dorsi (lats) with Bodyweight Lying On Stomach Lat Pulldowns, enhancing your back width and strength.

**6. Bodyweight Lying On Stomach Diamond Press:** Work on your triceps and back with Bodyweight Lying On Stomach Diamond Press, an excellent move for sculpted arms and upper body.

**7. Lying Prone A:** Engage multiple back muscles with the Lying Prone A, a key exercise for back strength and stability.

**8. Lying Prone T:** Target your rear delts and upper back with the Lying Prone T, enhancing shoulder stability and rear delt strength.

**9. Lying Prone W:** Focus on rotator cuff strength and shoulder health with the Lying Prone W, which assists in shoulder mobility.

**10. Lying Prone Y:** Finish off with the Lying Prone Y to engage your upper back and improve shoulder range of motion.

With each exercise designed to be performed for 40 seconds followed by a 20-second rest, this workout ensures you're constantly moving, keeping your heart rate up and your muscles working hard. So, grab your mat, clear some space, and get ready to push your limits with this quick, yet highly effective, HIIT workout!