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
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
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
Here are a few more FREE 12WBT workouts you may like!
Work Your Abs From All Angles With This 15 Minute, Zero Impact Workout
New To Working Out? These 5 Exercises Will Get You Faster Results
