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Lower Body HIIT Workout + Abs: No Equipment

Bodyweight rounds that switch between lower body HIIT and abs, then a pulse finisher for your legs.

  • 37 min
  • No equipment
  • Intermediate, Advanced
  • 23 moves

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

410K views on YouTube · TIFF x DAN · January 2022

The workout

Round 1 · Legs · 30s work · 15s rest

  1. Alternating Reverse Lunges
  2. Jump Squats
  3. Alternating Front Lunges
  4. Frog Extensions

Round 2 · Abs · 30s work · 15s rest

  1. Cross Mountain Climbers
  2. Russian Twists
  3. Plank Spider Crunches
  4. Cross Star Crunches

Round 3 · Legs · 30s work · 15s rest

  1. High Knees
  2. Alternating Curtsy Lunges
  3. Air Squats
  4. Cossack Squats

Round 4 · Abs · 30s work · 15s rest

  1. Flutter Kicks
  2. Alternating Sprinter's Sit Up
  3. Scissor Crossovers
  4. Reverse Crunch + Extension & Abduction

Round 5 · Legs · 30s work · 15s rest

  1. In & Out Squats
  2. High Knee Side Shuffle
  3. Side to Side Squat Hops
  4. Spot Sprint

Finisher · 30s each, no rest

  1. Squat Pulse
  2. Static Lunge Pulse · right, then left
  3. Sumo Squat Pulse

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