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Get Bigger, Faster, and Stronger with this Strong Legs HIIT Workout

Today’s…

workout of the day, we are going to be doing a Strong Legs 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 actually arent going to do any! If you have time to ride the bike for 5 – 10 minutes or if you feel like getting a run in, feel free to do so! I needed to beat the morning rush to the squat racks so I opted out of cardio today but I did do a set of stairs after every barbell squat set. 

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 5 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.
 
After our weight circuit, we will hit a 3 round 3 exercise ab circuit to get those lower abdominals burning! 

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. 

High Intensity Lower Body Workout:

Strong Legs HIIT Workout

Strong Legs HIIT workout

Barbell Squat 10, 10, 8, 6, 2, 2, 2, 2

Circuit:

4 rounds of the following:

  • 10 Dumbbell calf raises
  • 10 dumbbell deadlifts
  • 10 dumbbell split squats (right leg)
  • 10 dumbbell split squats (left leg)
  • 20 dumbbell walking lunges
  • Set of stairs or 25 jumping jacks

Abs

3 rounds of the following:

  • 30 second high plank
  • 30 second high plank leg raises
  • 30 second elbow plank

Barbell Squat:

Calf Raises:

Dumbbell Deadlift:

Split Squats:

Dumbbell Lunges:

High Plank:

High Plank Leg Raises:

Elbow 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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