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Get Bigger, Faster, and Stronger with this Lower Body HIIT Workout

Today’s…

workout of the day, we are going to be doing a Lower Body HIIT Workout. This is a great lower body workout that will work on strength and cardio, to help build lean muscle. 

Cardio Round 1…

For today’s cardio, we are going to be doing a 15 minute warmup run on the treadmill. This is a great way to get your muscles loosened up and the blood flowing. If it is nice outside, feel free to substitute this with a 15 minute run outside instead. 

Circuit…

For our circuit today we are going to be focusing on barbell squat. Take the first 3-4 sets to warm up and then get into your primary 4 sets. Be sure to challenge yourself and increase the weight throughout the sets. 
 
After doing squats, we will move into a 6 exercise circuit, which we will do 4 rounds of. How fast your move through the circuit is totally up to you, just be sure to complete the set number or reps for each exercise.
 
We will close out the workout with a 2 round 5 exercise ab circuit which we will do each exercise for a total of 35 seconds.

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. 

Lower Body HIIT Workout:

HIIT Workout

Cardio Warmup

15 Minute run on the treadmill

 

 

Weights:

Barbell Squat – 10, 8, 6, 5, 5, 5, 5

 

 

Circuit:

4 rounds of the following:

  • 20 dumbbell walking lunges
  • 10 Dumbbell deadlifts
  • 20 dumbbell calf raises
  • 10 split squats (right leg)
  • 10 split squats (left leg)
  • 20-yard Weighted sled push
 

 

Abs:

2 rounds of the following:

  • 35 second bridge pose hold
  • 35 second flutter kick
  • 35 second heel touches
  • 35 seconds 6-inch hold
  • 35 second boat pose hold

Barbell Squat:

Walking Lunges:

Dumbbell Deadlifts:

Calf Raises:

Split Squats:

Bridge Pose Holds:

Flutter Kicks:

Heel Touches:

6-Inch Holds:

Boat Pose Holds:

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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