Based on your preferences, I have created a shortened HIIT workout for you, focusing on high-intensity exercises. Please note that warm-up and cool-down are essential for a safe and effective workout. However, if you still prefer a shorter warm-up and no cool-down, please proceed with caution and ensure you listen to your body’s signals.

Here is your customized 10-minute HIIT workout:

Warm-up (2-3 minutes):

• Jog in place: 30 seconds
• Arm circles: 30 seconds (15 seconds forward, 15 seconds backward)
• High knees: 30 seconds
• Bodyweight squats: 30 seconds
• Jumping jacks: 30 seconds

HIIT Workout (7-8 minutes): Perform each exercise for 30 seconds, followed by a 10-second rest. Complete 2 rounds of the circuit.

1. Burpees: Start in a standing position, squat down, place your hands on the floor, kick your feet back into a plank position, perform a push-up, jump your feet back towards your hands, and explosively jump up with your hands reaching overhead.
2. Mountain climbers: Start in a plank position, bring one knee towards your chest, then quickly switch legs, alternating back and forth as if you’re running in place.
3. Jump lunges: Start in a lunge position with one foot forward and one foot back, lower into a lunge, then explosively jump and switch your leg positions mid-air, landing with the opposite foot forward.
4. High knees: Stand tall and jog in place while lifting your knees up towards your chest as high as possible.
5. Plank jacks: Start in a plank position, then jump your feet out wide and back together while maintaining a strong core and stable upper body.
6. Squat jumps: Start in a squat position, then explode upwards into a jump, extending your hips and knees fully before landing back softly into the squat position.

Cooldown (Optional): While it’s important to prioritize a cool-down to allow your heart rate and body to gradually return to normal, if you choose to omit it, make sure to listen to your body and give yourself a few minutes to gradually slow down your movements before coming to a complete stop.

Remember to stay hydrated throughout your workout, and if you experience any discomfort or pain, please modify or stop the exercise. Enjoy your high-intensity workout!