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Today’s…

workout of the day, we are going to be doing a Low Weight HIIT Leg Workout which should get your heart pumping and burn plenty of calories! 

Cardio Round 1…

To start it off, we will run on the treadmill for 10 minutes. This is to get the body moving and blood flowing before we start to incorporate weights into our workout. You can change the intensity here if you would like, but it is not needed. You should have a little bit of a sweat going once you have finished. 

Weights Round 1…

The first round of weights will be composed of 4 different exercises which we will be doing for 20 seconds each and then will have a 20 second rest at the end. I am changing up the workouts this week to be time based instead of rep based. This is to increase the intensity a little bit and work on that muscle stamina. 

Abs..

To also change it up, I wanted to do abs during the middle of the workout today instead at the end. Its easier to say no to abs once you have completed all of your weights and cardio, so today I put it right in the middle so you have to do them! 

Wights Round 2…

The second round of weights will be another circuit but only with 3 exercises and a 20 seconds break. Push yourself all the way through this workout! 

Cardio Round 2…

For the second round of cardio, it is totally up to you what you want to do! I would shoot for 10 minutes of whatever exercise it is to really help loosen the legs up before we stretch it out.

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. 

low weight hiit leg workout

Treadmill

 – 10 minute warm up run

 

Weights round 1

4 rounds of the following:

    – 20 seconds of dumbbell goblet squat

    – 20 seconds single leg squat (each leg)

    – 20 seconds backward lunges (weight optional)

    – 20 seconds of calf raises

    – 20 second rest

 

Abs 

 – weighted toe touches 4×20

 – weighted v-ups 4×10

 – 1 minute low leg raise x4

 

Weights round 2

4 rounds of the following:

     – 20 seconds dumbbell deadlift

     – 20 seconds of single leg dumbbell deadlift

     – 20 seconds of walking lunges (weight optional)

     – 20 seconds of rest

 

Cardio

 – 10 minutes of your choice!

   

Less Intense Version:

 The goal with the less intense versions is to scale the workout back so someone who might just be starting to workout would be able to complete the workouts. If you find the less intense versions becoming too easy for you, but you cannot still do the full tailored option, I would suggest doing a mix of the 2. The best way to see results is to challenge yourself each and every day. 
Low weight HIIT leg workout

Treadmill 

 – 10 minute warm up run or incline walk

 

Weights round 1

3 rounds of the following:

    – 20 seconds of dumbbell goblet squat

    – 20 seconds single leg squat (each leg)

    – 20 seconds backward lunges (weight optional)

    – 20 seconds of calf raises

    – 20 second rest

 

Abs  

 – toe touches 3×20

 – v-ups 3×10

 – 30 seconds of low leg raise x3

 

Weights round 2

3 rounds of the following: 

     – 20 seconds dumbbell deadlift 

     – 20 seconds of single leg dumbbell deadlift

     – 20 seconds of walking lunges (weight optional) 

     – 20 seconds of rest

 

Cardio

 – 10 minutes of your choice! 

    

 

Demo of Exercises: 

Dumbbell Goblet Squat

Single leg squat

backward lunges

Calf raises

Dumbbell Deadlift

Single Leg Deadlift

Walking Lunges

 

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).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics 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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3 thoughts on “Low Weight HIIT Leg Workout

  1. 1/14/20 was a KILLER workout. My legs are feeling stronger and the cardio was a great add in. Always love doing these workouts! Keep it up guys.

  2. These workouts of the day are just what I needed to get back into the gym and actually have a plan. This one was killer and required a little extra push but it will all pay off! Thanks TTF 👏🏼

  3. TTF does it again!
    These workouts are always versatile and I know if I commit to 45-60 minutes a day, my body will thank me later. Can’t wait to see what TTF does next.

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