This 7-Move Bodyweight HIIT Is All About The Legs And Booty

Fitness // Louise McDonald, Cert III & Cert IV Fitness

If you’re in the mood for a heart pumping, butt blasting, leg burning and calorie CRUSHING workout, that can be done almost anywhere and with serious results expected… look no further! We’ve got your back! This lower body focused bodyweight HIIT workout is only 7 moves, and no equipment is needed. It’s guaranteed to target those trouble areas (that we all wish were a little tighter) and you’ll have a blast doing it! 

Before we start, I want to note that it’s important to make sure that you hold great form with each of these exercises and aim to execute them in a super controlled manner. Taking the time to engage all of the correct muscles will intensify the exercise and help to avoid injury. 

Good luck!

Warm Up 

Jumping jack ( Low impact ) – 1 minute 

Ladder runs – 1 minute 

3 step side run – 2 minutes 

Butt kicks – 1 minute

 bodyweight HIIT

Workout 

Perform exercises in order for 40 seconds each, rest for 20 seconds and complete 2 rounds!

Squat jumps 

Ice skater plyo  

Lunge to kick – complete 40 seconds each side (left and right leg)

Crab crawl 

Plyo lunges 

Sumo squat pulses 

Walking lunges 

bodyweight HIIT

Cool Down Stretch

Hold each stretch for 30 seconds, or 30 seconds each side:

Glute and hip flexor stretch

Hamstring stretch

Groin and adductor stretch 

Lower back stretch 

Quadricep stretch

Inner thigh stretch 
bodyweight HIIT
Here are a few more FREE 12WBT workouts you may like! 

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