Cardio and Lower Body Focused HIIT Circuit

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Today’s…

workout of the day, we are going to be doing a Cardio and Lower Body Focused HIIT Circuit to get your heart rate up and burn a lot of calories in a short amount of time. 

Cardio Round 1…

To start off the workout, we are going to do  HIIT treadmill run. We will warmup the legs by doing a 5 minute jog and will then get into our interval. We will do this interval for a total of 2 rounds so make it count! You should get your heart rate to its peak during this portion of the workout. 

Cardio Round 2..
 
Once you have finished the treadmill run, we will do 15 minutes on the stairmaster. Start it off at a low intensity for a few minutes to recover from the treadmill interval. Then bring it up to a medium intensity, then a high intensity, before ending on a 2 minute cool down. 

Circuit…

We will do 3 rounds of a 5 exercise circuit, focusing on lower body. We will do each exercise for 30 seconds before taking a 30 second rest in between each round. Make sure you have all the weights you need to complete this circuit before hand, it should be a fluid transition from one exercise to the next. 

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. 

cardio and lower body hiit circuit

Treadmill

 – 5 minute jog

 – 2 rounds of the following:

     – 1 minute speed 5-7

     – 2 minutes speed 6-8

     – 1 minute speed 7-9

     – 30 seconds speed 9-11

     – 1 minute speed 7-9

     – 30 seconds 9-11

     – 30 second cool down walk

 

Stairmaster

 – 3 minutes low intensity

 – 5 minutes medium intensity

 – 3 minutes high intensity

 – 2 minutes cool down 

 

HIIT circuit

 – 3 rounds of the following:

     – 30 seconds air squats

     – 30 seconds tic tocs (right leg)

     – 30 seconds tic tocs (left leg)

     – 30 seconds jumping squats

     – 30 seconds goblet squat

 

Stretch it out and hydrate!

 

Demo of Exercises: 

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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