I love quick and efficient workouts, which is why I love HIIT training. HIIT is meant to be high intensity, so it fatigues your muscles and gets your heart rate up! It will also help tone or improve muscle definition. Today’s workout focuses on the lower body, and can be done using only body weight! Use the arrow to scroll to the right on the Instagram post below to see a video showing each of the exercises mentioned.
Complete each exercise for 30 seconds on and then rest for 30 seconds. Repeat that same exercise and intervals for a total of 4 rounds. Then rest for 1 full minute before going to the next exercise circuit.
Exercise 1
Squats and Squat Pulses
- You can use a resistance band if you want to make things a little more difficult.
- Start your timer and begin your exercise.
- Complete three full squats and then immediately go into 3 low squat pulses.
- Keep repeating this move for :30 seconds.
- Focus on range of motion, and squeeze your glutes at the top.
- Rest for 30 seconds and then repeat the movement for another 30 seconds.
- Continue the 30 seconds on and 30 seconds off for 4 total minutes
- Rest for 1 minute before moving to the next exercise
Exercise 2
Jumping Lunges
- Start your timer and begin your exercise.
- Keep repeating this move for :30 seconds.
- Focus on form and stability.
- Rest for 30 seconds and then repeat the movement for another 30 seconds.
- Continue the 30 seconds on and 30 seconds off for 4 total minutes
- Rest for 1 minute before moving to the next exercise
Exercise 3
Curtsey Lunge
- Start your timer and begin your exercise.
- Complete a lunge on one side, then squat, then lunge on the other side.
- Keep repeating this move for :30 seconds.
- Focus on staying low and keeping the tension.
- Rest for 30 seconds and then repeat the movement for another 30 seconds.
- Continue the 30 seconds on and 30 seconds off for 4 total minutes
- Rest for 1 minute before moving to the next exercise
Exercise 4
Burpees
- Start your timer and begin your exercise.
- Keep repeating this move for :30 seconds.
- Focus on keeping your core tight and landing softly so you don’t hurt your knees.
- An easier modification is to exclude the explosive jump at the end of the move.
- Rest for 30 seconds and then repeat the movement for another 30 seconds.
- Continue the 30 seconds on and 30 seconds off for 4 total minutes
And that’s it! You’re done and on your way to lean and sexy legs!