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Today’s…

workout of the day, we are going to be doing a Low Impact HIIT Leg Workout which can be done from anywhere (with the exception of the cardio). This workout will be a blend of both legs and we will also incorporate abs into. 

Cardio Round 1…

To start off the workout, we will run at a normal pace on the treadmill. This is to warmup your muscles and get them ready to move. If you want to make this more intense, feel free to do so. 
 

If you are workout out from home, replace this cardio with running in place for 10 minutes. This should get your heart rate where it needs to be at to start the workout.

Circuit Round 1…

 
The first round of exercises we will be using no weight (unless you want too)! This will make the workout low impact and just focus on the motion of each exercise. There are 4 exercises at 20 seconds a piece for this first circuit, which we will do 5 rounds of. Once you are done with each round, take a 30 second rest.

Cardio Round 2…

For our second round of cardio we are going to do a 10 minute interval on the stairmaster, with varying intensity levels. This will keep up the intensity of the workout as we go onto the last circuit. 

If you are at home for this workout, you can do high knees for 1 minute and then take a rest of 20 seconds, until you have hit a total of 10 minutes. If you live in a house with multiple levels of an apartment complex, you can do stairs for a total of 10 minutes as well.

Circuit Round 2…

For the second circuit, we will be doing 4 exercises for 20 seconds each, for a total of 5 rounds. This circuit will target your abs, which is crucial for overall strength. 

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 impact hiit leg workout

Treadmill

 – 10 minute warmup run

 

Weights – low impact (no weight)

 – 5 rounds of:

    – 20 seconds of air squats

    – 20 second of alternating lunges

    – 20 seconds of hip thrusters

    – 20 seconds of burpees

 

Cardio round 2

– 10 minute stairmaster

     – 3 minute low intensity

     – 4 minute medium intensity

     – 3 minute high intensity

 

Weights – low impact

 – 5 rounds of:

    – 20 seconds of leg raises

    – 20 seconds of toe touches

    – 20 seconds of elbow plank

    – 20 seconds of high plank

 

Stretch it out for at least 15 minutes

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 impact HIIT leg workout

Treadmill 

 – 10 minute warmup run or incline walk

 

Weights – low impact (no weight)

 – 3 rounds of: 

    – 20 seconds of air squats

    – 20 second of alternating lunges

    – 20 seconds of hip thrusters

    – 20 seconds of burpees 

 

Cardio round 2

– 10 minute stairmaster

     – 3 minute low intensity

     – 4 minute medium intensity

     – 3 minute high intensity 

 

Weights – low impact

 – 3 rounds of: 

    – 20 seconds of leg raises 

    – 20 seconds of toe touches

    – 20 seconds of elbow plank  

    – 20 seconds of high plank

 

 

Stretch it out for at least 15 minutes 

 

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).

 

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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