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HIIT Workout: Lower Body + Leg Workout with No Equipment

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

137K views on YouTube · TIFF x DAN · August 2020

Five bodyweight rounds for quads, hamstrings, glutes and core, after a five minute warm up.

  • 40 min
  • No equipment
  • Intermediate
  • 25 moves

The workout

Warm up · 30s each

  1. Run in Place / High Knees
  2. Butt Kicks
  3. Side Lunges
  4. Leg Swings, side · right
  5. Leg Swings, front · right
  6. Leg Swings, side · left
  7. Leg Swings, front · left
  8. Air Squats
  9. Drop + Lift (Frog Extension)
  10. Squat and Hold Low

Round 1: Squats & lunge jumps · 20s work · 10s rest

3 rounds

  1. Air Squats
  2. Lunge Jump · right
  3. Kneel to Squat
  4. Lunge Jump · left

Round 2: Cardio · 20s work · 10s rest

3 rounds

  1. Mountain Climbers
  2. High Knees
  3. Burpees
  4. High Knee Side Shuffle

Round 3: Lunges & squats · 20s work · 10s rest

3 rounds

  1. Front & Back Lunge
  2. Frog Extensions
  3. Front & Back Lunge
  4. Sumo Squats

Round 4: Planks & core · 20s work · 10s rest

3 rounds

  1. Plank Hops
  2. V-Sits
  3. Spider Plank
  4. Alternating Toe Touches

Round 5: Reverse lunges & jump squats · 20s work · 10s rest

3 rounds

  1. 3-Point Reverse Lunge, right · side, center, side
  2. In + Out Jump Squats
  3. 3-Point Reverse Lunge, left · side, center, side
  4. Squat Pulse

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