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Build Stronger and Bigger Legs With this HIIT Power Leg Workout

Today’s…

workout of the day, we are going to be doing a HIIT Power Leg Workout. This is a great workout to do at the gym but if you do have a barbell rack at home, you can do it from home. 

Cardio…

For today’s cardio, we are going to be doing 5 minutes on the bike. This is a great way to get the blood flowing and your muscles warmed up. If you want to go longer than 5 minutes, go for it. I just wouldn’t get to tired out before your start the barbell squat routine.  

Circuit…

We are going to be focusing on barbell squat today as our main lift. We will be doing this for a total of  9 sets and for after each set, we are going to add in a mix of cardio. Depending on your gym, you can either do a set of stairs (this is what I do at the Dowd YMCA), sprints, of 20 jumping jacks. This will keep the intensity up throughout the workout. 
 
After the squat routine, we will do a quick 3 exercise circuit for 3 rounds. These are more of accessory exercises to hit other leg muscles. 

Cool Down…

To end this workout, we are going to do a little cool down exercise. You can either do 5 minutes of walking or the stairmaster. 

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 Power Leg Workout:

HIIT Power Leg Workout

Cardio:

     – 5 minutes on a bike

 

– Barbell squat:

     – 10 reps with the bar

        – set of stairs or 20 jumping jacks

     – 10 reps at 25 percent of max

        – set of stairs or 20 jumping jacks

     – 8 reps at 50 percent of max

        – set of stairs or 20 jumping jacks

     – 6 reps at 55 percent of max

        – set of stairs or 20 jumping jacks

     – 6 reps at 65 percent of max

        – set of stairs or 20 jumping jacks

     – 5 reps at 75 percent of max

        – set of stairs or 20 jumping jacks

     – 3 reps at 80 percent of max

        – set of stairs or 20 jumping jacks

     – 3 reps at 85 percent of max

        – set of stairs or 20 jumping jacks

     – 2 reps at 87.5 percent of max

        – set of stairs or 20 jumping jacks

 

Circuit :

– 3 rounds of the following:

     – 6 reps of front squat

     – 20 reps of calf raises

     – 10 reps of dumbbell lunges

 

Cool down:

     – 5 minute walk or stairmaster

 

Barbell Squat:

Front Squat:

Calf Raises:

Dumbbell 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 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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