Lower body HIIT workout

High-intensity interval training are short workouts that can make an impact without taking too much time. HIIT exercises focus on intensity and quality of exercise instead of time spent working out. A lower body HIIT workout is a great way to target your leg muscles and get an excellent workout at the same time.

If you want to target those lower leg muscles and burn some calories at the same time, a lower body HIIT workout is your ideal fix.

woman doing jump squats outside in yellow tank and blue leggings

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What is HIIT?

HIIT stands for high intensity interval training, a form of training that is characterized by short bursts of intense exercise alternated with low-intensity recovery periods that make up the protocol.

High-intensity interval training is a time-efficient workout program that helps improve your overall athletic performance and health.

Some of my favorite lower body exercises

Jump squat

Jump squats improve agility and develop strength in lower body muscles. It burns decent calories and helps you improve your jumping, explosiveness, and momentum.

To perform the jump squat, stand upright with your feet hip-width apart, lower into a squat, and then push through your heels to jump explosively in the air. Land into the squat position and repeat

Standard squat

The standard squat is less explosive but builds more strength in your legs, especially the quadriceps. 

To perform a squat, stand straight with your feet shoulder-width apart and maintain a neutral spine position. Bending your hips and knees, lower into a squat, as deep down as possible. Pressing through your feet return to the standing position.

Forward and reverse lunges

Lunges are one of the important lower body workouts you can include in your HIIT leg workout. From quads and glutes to hamstrings and calves, lunges strengthen all muscles at the same time.

lower body HIIT workout lunge

To perform a forward lunge, stand in a split stance with your right foot one-two feet from the left foot. Bend your knees until your rear knee touches the floor, and then extend them to return to the start.

To perform a reverse lunge, stand in a split stance with your left foot one-two feet from the right foot. Bend your knees until your rear knee touches the floor, and then extend them to return to start.

Alternating split jump squat

Alternate split jump squats can be an efficient addition to the lower body HIIT workouts for increasing strength and burning calories. It helps improve balance, muscle coordination, and vertical jump and maximize your speed and agility.

To perform this movement, stand upright with your feet together. Now jump into a split stance with your arms swinging back and forth. Perform for the suggested time

Jumping rope

Using a jump rope is an excellent total body HIIT workout that particularly strengthens and tones lower body muscles. It enhances stamina, improves cardiovascular health, strengthens bones and muscles, and improves your balance and coordination.

Lower body HIIT workouts

There are so many different ways that you can work your lower half. I am a huge fan of strength training and straight out cardio. But you also can do lower body conditioning work with something simple as a step and your body weight.

The quick and explosive HIIT lower body workout burns significant calories in a short time, strengthens and tones legs and glutes muscles, boosts stamina, and improves athletic performance.


I thought about doing a plyometric workout but changed my mind when I got to the gym. Here are three different exercises that I did with just my body weight to target glutes and legs. It’s a variation of squats and lunges.

Plyometric workout

I love hate plyometric workouts. They push your body beyond the limit in a relatively short amount of time. They are killer but can make changes like you never thought.

Moves like squats and lunges are great for burning calories because they activate your quads and hamstrings, two of the largest muscles in your body. They’re a great way to both slim and tone. Additionally, plyometric moves such as jump squats help get your heart rate up to improve your cardiac endurance

This low impact lower body routine will get your heart pumping quickly and efficiently, while still strengthening your muscles—especially your quads, hamstrings, glutes, and hip abductors, the smaller glute muscles along the sides of your butt. 

Like many HIIT-based routines, this lower body HIIT workout uses longer work periods interspersed with shorter rest intervals to keep the intensity (and your heart rate) up. You can also use timing to modify the intensity to what works for you. 

Wrap up

HIIT workouts are a great way to get in a workout in a shorter amount of time. Typically done with cardio in mind, you can use HIIT workouts in the gym, on the track, with a jump rope or at a park.

You can design your workouts with your fitness goals in mind. They are perfect for beginners and for those in great shape.

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