This Lower Body HIIT Workout Will Target Your Legs and Butt in Less Than 30 Minutes

On a decent schedule, however nonetheless really feel like you may gain advantage from some fast, centered motion? Give a decrease physique HIIT exercise a attempt.

HIIT, or excessive depth interval coaching, is a mode of coaching that focuses on explosive, breathless intervals of labor with durations of restoration blended in. It’s the alternative of endurance coaching, the place you wish to ration your vitality so you’ll be able to carry on going. As an alternative, figuring out that you just’ll solely be doing every train for a brief time frame, you utilize each ounce of your vitality till time is up.

Now, as SELF defined beforehand, most HIIT courses for the final inhabitants are extra like circuit or interval coaching, somewhat than true HIIT. That’s as a result of most folk wish to work exhausting with shorter durations of relaxation somewhat than working all-out and recovering for 2 to 3 instances longer.

This body weight circuit coaching exercise, created by Alicia Jamison, C.P.T., coach at Bodyspace Health in New York Metropolis, brings most of the advantages of HIIT: Like HIIT, it focuses on muscular endurance and it challenges you cardiovascularly, in order that finally, you’ll be able to go longer and more durable. This lower-body centered routine will get your coronary heart pumping shortly and effectively, whereas nonetheless strengthening your muscle groups—particularly your quads, hamstrings, glutes, and hip abductors, the smaller glute muscle groups alongside the edges of your butt. 

“Anytime we do HIIT-style coaching, it’s key to get the cardio facet shortly, so I like to start out all of my circuits with a metabolic outburst,” Jamison tells SELF.

On this exercise, which means explosive, big-muscle strikes that get your coronary heart price up quick to start the circuits. Jamison additionally added lower-intensity strikes sandwiched between these juicy decrease physique workouts to function an energetic restoration whereas nonetheless preserving your core and different muscle groups engaged.

Like many HIIT-based routines, this decrease physique HIIT exercise makes use of longer work durations interspersed with shorter relaxation intervals to maintain the depth (and your coronary heart price) up. You too can use timing to change the depth to what works for you: Jamison advises rushing up your reps for those who want extra of a problem, and slowing down if it is advisable take issues down a notch.

Jamison notes that it’s straightforward to let your thoughts wander while you get fatigued throughout these intense exercises. If you happen to’re shedding your focus mid-circuit, she advises stepping out of the working posture and taking a second to breathe earlier than beginning again as much as stop any accidents. Equally, for those who really feel rigidity or discomfort in your ankles, hips, knees, or decrease again, take a break to catch your breath and reset your kind (or, for those who’re feeling ache, to cease). Like with all speed-based exercises, high quality is vital—it’s higher to decelerate than crank out reps with poor kind.

Fast be aware: Earlier than you hop right into a high-intensity exercise like this one, it’s necessary to incorporate a correct warm-up to keep away from harm—and to get your self pumped up. These can embrace strikes like lateral lunges, planks, and cardio strikes like leaping jacks, says Jamison. (If in case you have hip, knee, or ankle points, although, verify along with your physician or bodily therapist earlier than making an attempt a excessive influence HIIT exercise like this.)

Able to get began? Right here’s every little thing you’ll want for this intense 26-minute decrease physique problem.

The Exercise

What you’ll want: An train mat for further cushioning.

The Workout routines

Circuit 1

  • Excessive knees
  • Curtsy lunge to reverse lunge to hop
  • Hearth hydrant
  • Flutter kick

Circuit 2

  • Skater hops
  • Leap squat
  • Single-leg glute bridge
  • Runner’s crunch


  • Carry out every train in Circuit 1 for 40 seconds, resting for 20 seconds after every transfer. Full 3 times whole. Relaxation for two minutes after the third spherical.
  • Carry out every train in Circuit 2 for 40 seconds, resting for 20 seconds after every transfer. Full 3 times whole.

Demoing the strikes beneath are Crystal Williams (GIF 1), a gaggle health teacher and coach who teaches at residential and industrial gyms throughout New York Metropolis; Cookie Janee, (GIFs 2 and 6), a background investigator and safety forces specialist within the Air Pressure Reserve; Grace Pulliam (GIFs 3 and seven), who teaches aerial yoga, Vinyasa yoga, and a fall prevention class for senior residents; and Amanda Wheeler (GIFs 4, 5, and eight), an authorized energy and conditioning specialist and co-founder of Formation Power.

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