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Build a bigger full body from the comfort of your home with this HIIT Bodyweight Leg and Ab Workout!

Today’s…

workout of the day, we are going to be doing a HIIT Bodyweight Leg and Ab Workout. This is a great workout if you are short on time and looking for an efficient workout targeting lower body and abs.

Cardio Round 1…

For today’s cardio, we are going to doing 50 seconds of jog in place and 50 seconds of jumping jacks with a 10 second break in between. We will do this for a total of 2 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 10 minute run outside instead. 

Circuit…

For our circuit today we are going to be focusing on lower body and abs using nothing but body weight. This is a 8 exercise workout broken out into 2 circuits, which we will do 3 times for the first circuit and then 4 times for the second circuit. 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. The first circuit is going to target lower body and the second circuit is going to target abs. 
 

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. 

HIIT Bodyweight Leg and Ab Workout:

HIIT Bodyweight Leg and Ab Workout

Cardio:

– 2 rounds of the following:

    – 50 seconds of jog in place

    – 10 second break

    – 50 second jumping jacks

    – 10 second break

 

Circuit 1:

 – 3 rounds of the following:

    – 30 seconds of stepback lunges

    – 30 seconds air squats

    – 30 seconds of alternating lunges

    – 30 seconds of split squats (Right Leg)

    – 30 seconds of split squats (Right Leg)

 

Circuit 2:

– 4 rounds of the following:

    – 30 seconds of mountain Climbers

    – 30 seconds of leg raises

    – 30 seconds of leg pull ins

 

Stretch it out!

 

Jog In Place:

Jumping Jacks:

Step Back Lunges:

Air Squat:

Alternating Lunges:

Split Squats:

Mountain Climbers:

Leg Raises:

Leg Pullins:

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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