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Build that Leaner and Stronger Body for Summer

Today’s…

workout of the day, we are going to be doing a HIIT Strength Leg Workout. Not only will this workout help get you stronger, but it will also help build lean muscle with the incorporation of cardio. 

Cardio Round 1…

For today’s cardio, we are going to be doing 2 miles on the bike for time. This will help warmup your leg muscles without working you too hard at first. You will need to save some energy for this high intense workout and for the circuit after barbell squat. If it is nice outside, feel free to substitute this with a 10 minute run outside instead. 

Workout…

For our workout today, barbell squat is going to be our main lift. We will do a total of 8 sets, which we will increase the weight on every set. Push yourself here! Also, work in some cardio after each squat set to keep the muscles warmed and the blood flowing. An object in motion, stays in motion! After squat, we are going to get into a 5 exercise circuit where we will work on some accessory lifts and work on some core. We will do each exercises for 10 reps or 30 seconds and do each round 3 times.

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 Strength Leg Workout:

HIIT Strength Leg Workout

Cardio:

 – 2 mile warmup on the Bike for time or 1 mile jog

 

Workout:

 – Barbell squat 10, 8, 6, 5, 5, 4, 4, 2

    – superset with cardio in between each set (Jumping jacks, stairs, jog in place, etc)

 

Circuit:

 – 3 rounds of the following:

    – 10 weighted lunges

    – 10 dumbbell deadlifts

    – 10 calf raises

    – 10 split squats (each leg)

    – 30 second high plank

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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