Lower Body HIIT


Bradee Felton

January 30, 2024

A quick, effective lower-body HIIT workout that can be done anywhere!

In a time crunch + in need of a quick-hitter workout? This is where HIIT style workouts come in handy! While I don’t recommend doing these workouts all the time as your primary source of exercise, they can certainly fill a gap on an extra busy day or when you’re lacking equipment. 

TIP: Use HIIT as a tool – not as your primary source of exercise!

About this workout: Perform each exercise for 40 seconds at an ALL OUT effort! This is the key to HIIT workouts being effective. Rest for 20 seconds, then at the top of the next minute, begin the next exercise. Complete all 7 moves, then rest for 1-2 minutes. Following your rest, repeat again for a total of 3 rounds. Workout time should be around 25 minutes. 


Exercise #1: Wide to Narrow Squat Hops

Start with the feet in a wide stance, squat down finishing with the knees at 90 degrees and your weight in your heels. As you come up, hop into a narrow stance, feet close together. Squat down with the feet narrow. Repeat in a rhythmic fashion. 

Modification: Step instead of hopping.

Exercise #2: Pivoting split squat to squat

Pivoting to face 90 degrees from your starting position, keep the feet wide and bend both knees to 90 degrees, lowering into a split squat, as you come up, pivot back to the front starting position and drop into a regular squat. Repeat on the other side. Once you get the rhythm down, add a small hop as you switch positions.

Modification: Don’t bend as deeply during split squats and opt out of the hop.

Exercise #3: Moving soccer kicks

Lift the feet as if you’re trying to lightly tap the top of a soccer ball while also moving the body side to side a few paces each way. 

Modification: Remove hop and simply step quickly. 

Exercise #4: Forward + Back Squat Hops

Squat down as normal, and as you come up, hop the feet forward. Immediately hop back and land in your next squat. 

Modification: Step forward and back instead of hopping.

Exercise #5: Running man to split squat

With one foot far out in front of the other, hop twice, switching the feet. On the third count, bend both knees to 90 degrees, landing at the bottom of a split squat. As you continue the pattern, you will naturally alternate split squats. 

Modification: Step back, one foot at the time, then perform alternating reverse lunges instead of doing the hop switches. 

Exercise #6: Reverse lunge to high kick

Step one leg back into a reverse lunge, dropping the knee close to the ground. As you come up, kick that same leg high. As you get the rhythm, add a hop into the kick. Switch legs after 20 seconds.

Modification: Simply stand and kick without implementing hop. 

Exercise #7: Pivoting Med Ball Slams

Pretending you have a medicine ball in your hands, pivot the feet side to side, slamming the imaginary ball down in front of the feet. Keep core engaged and make these as powerful as you can!

Modification: Slow down the pace of your pivots

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