HIIT BUILDER

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Lower-Body HIIT Workout

Twenty minutes on legs: quads, glutes, hamstrings and calves, with leg-driven cardio in between. Your arms get the day off.

21:40Time
22Moves
40/20Work / rest (s)
1Floor trips
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The workout

40 seconds on, 20 seconds off. No equipment apart from a wall.

  1. 01Air squats0:00–0:40StandingMedium
  2. 02Butt kicks1:00–1:40Standing · jumpMedium
  3. 03Reverse lunges2:00–2:40StandingMedium
  4. 04Skater jumps3:00–3:40Standing · jumpHard
  5. 05Single leg dead lift R4:00–4:40StandingEasy
  6. 06Single leg dead lift L5:00–5:40StandingEasy
  7. 07Squat jumps6:00–6:40Standing · jumpHard
  8. 08Curtsy lunges7:00–7:40StandingMedium
  9. 09Calf raises8:00–8:40StandingEasy
  10. 10Jump lunges9:00–9:40Standing · jumpHard
  11. 11Sumo squat pulses (3x)10:00–10:40StandingMedium
  12. 12Pop squats11:00–11:40Standing · jumpHard
  13. 13Wall sit hold12:00–12:40StandingMedium
  14. 14Toe lunge pulses (right)13:00–13:40StandingMedium
  15. 15Toe lunge pulses (left)14:00–14:40StandingMedium
  16. 16Lateral lunges side to side15:00–15:40StandingMedium
  17. Down to the floor
  18. 17Donkey kicks16:00–16:40Plank / all foursEasy
  19. 18Quad lean backs17:00–17:40KneelingMedium
  20. 19Side leg pulses (right)18:00–18:40On your sideEasy
  21. 20Side leg pulses (left)19:00–19:40On your sideEasy
  22. 21Right leg glute bridge20:00–20:40On your backEasy
  23. 22Left leg glute bridge21:00–21:40On your backEasy

Why it's in this order

Leg workouts tire your quads fast, so squats and lunges are split up by moves that work something else: glutes in the deadlifts, calves in the raises, or cardio.

Five jumping moves are spread out, at moves 2, 4, 7, 10 and 12. Your heart rate stays high but you're never landing jumps back to back.

Glute work goes at the end, on the floor, when your legs are too tired for more jumping but your glutes still have some work left in them.

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