Start getting stronger and sweat smarter with this fast-paced lower body bodyweight workout, which is part of the Women’s Health+ Ultimate HIIT Challenge. In just 20 minutes, you’ll burn a ton of calories, boost your metabolism, and sculpt your glute and leg muscles.
Follow along with trainers Jacqueline Kasen and Gerren Liles in the workout video above, or if you’re ready to HIIT it solo, read the instructions below for a self-guided workout.
The Workout:
TIME: 20 minutes
EQUIPMENT: Yoga mat
Warmup
- Dynamic Hamstring Stretch: 20 seconds
- Dynamic Quad Stretch: 20 seconds
Dynamic Effort
INSTRUCTIONS: Perform each move for 20 seconds, then rest for 10 seconds before moving on to the next move. Rest for 30 seconds before moving on to the first circuit.
- Bodyweight Squat
- Hot Fire (right foot leading)
- Hot Fire (left foot leading)
- Forward & Back (right foot leading, then switch to left foot after 10 seconds)
- Lateral Shuffle
Circuit #1
INSTRUCTIONS: Perform each exercise for 20 seconds, then rest for 10 seconds before moving on to the next move in the circuit. Complete this circuit twice before resting for 25 to 30 seconds, then moving on to the next one.
- Single-Leg Deadlift: 20 seconds (3 secs down, 1 sec up) on each side
- Iso Split Lunge: 20 seconds on each side
- Copenhagen Side Plank: 20 seconds on each side
Modifications: To advance the Iso Split Lunge, lift your front heel. To advance, the Copenhagen Side Plank, lift your front leg.
Circuit #2
INSTRUCTIONS: Perform each exercise for the designated amount of time and/or reps, then rest for 10 seconds before moving on to the next move in the circuit. Complete this circuit twice.
- Single-Leg Tabletop: Decreasing ladder on each side
- Hold for 10 seconds, then do 10 reps. Hold for 8 seconds, then do 8 reps. Hold for 6 seconds, do 6 reps.
- Staggered Stance Squat: 20 seconds on each side
- Pogo Hops: 20 seconds
Whoo, you did it! Take the rest of the day to recover, and when you’re ready to move on to Day 2 of the Women’s Health+ Ultimate HIIT Challenge, click below to access the Upper Body Dumbbell Workout.
Go To Day 2
Lindsay Geller is the lifestyle director at Women’s Health, where she oversees the Sex & Love, Relationships, and Life sections and manages Women’s Health+ content. She has 10 years of experience covering sex, relationships, health, fitness, and general lifestyle topics for print and digital publications. She currently lives in New Jersey with her husband and loves going on runs around her local park with her rescue dog.
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