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Build a bigger Lower body from the comfort of your home!

Today’s…

workout of the day, we are going to be doing a 40-Minute HIIT Home Leg Workout. This is another workout in our coronavirus self quarantine series. 

Cardio Round 1…

For today’s cardio, we are going to doing 30 seconds of jog in place and/or sprints and 30 seconds of jumping jacks. We will do this for a total of 4 times. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a run outside instead. I started off this workout with a two mile run.

Circuit…

For our circuit today we are going to be focusing on our lower body. It is suggested that you have a dumbbells or resistance bands in order to do some of these exercises. This is a 8 exercise workout broken out into 2 circuits, which we will do 4 times. We will do each exercise for a total of 30 seconds each before moving onto the next. After each round take about a 30 second break.

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have.

40-Minute HIIT Home Leg Workout:

40-Minute HIIT Home Leg Workout

Cardio 

– 4 rounds of the following:

    – 30 seconds sprints

    – 30 seconds jumping jacks

 

Or go for a run outside

 

Circuit

 – 4 rounds of the following

    – 30 seconds of squats

    – 30 seconds of side lunges

    – 30 seconds of single leg deadlift (right leg)

    – 30 seconds of single leg deadlift (left left)

 

Circuit

 – 4 rounds of the following:

    – 30 seconds of dumbbell squat to press

    – 30 seconds of dumbbell swings

    – 30 seconds of alternating lunges

    – 30 seconds of toe taps

 

 

Stretch it out! 

 

Goblet Squat:

Side Lunges:

Single Leg Deadlift (right leg):

Single Leg Deadlift (left leg):

Dumbbell Squat to Press:

Dumbbell Swings:

Alternating Lunges:

Toe Taps:

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

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About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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