HIIT Legs

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion such as the one below. Perform each exercise in the warm-up for 45 seconds.

Workout
Circuit 1​​​​
* Set 1: Perform each exercise for 40 seconds with 70-80% intensity. Rest for 20 seconds.
* Set 2: Perform each exercise for 40 seconds with 70-80% intensity. Rest for 20 seconds.
* Set 3: Perform each exercise for 30 seconds with 90-100% intensity by increasing speed and power in each move. Rest for 30 seconds.

Circuit 2 (same as Circuit 1)
* Set 1: Perform each exercise for 40 seconds with 70-80% intensity. Rest for 20 seconds.
* Set 2: Perform each exercise for 40 seconds with 70-80% intensity. Rest for 20 seconds.
* Set 3: Perform each exercise for 30 seconds with 90-100% intensity by increasing speed and power in each move. Rest for 30 seconds.

Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. It is encouraged that you modify each exercise to a version that is best for you.

 

WARM-UP

High Knee Holds

 woman demonstrating high knee holds

Opposite Hand/Toe Reach

 female demonstrating opposite hand toe reach

Calf Scoops

 female demonstrating calf scoops

Reverse Lunge Stretch

 female demonstrating reverse lunge stretch

 

WORKOUT EXERCISE
DEMO
MODIFICATION

CIRCUIT 1

Side to Side Prisoner Squat

Set 1: 40 seconds
Set 2: 40 seconds
Set 3: 30 seconds

female demonstrating side to side prisoner squat

female demonstrating side to side prisoner squat modification

Ice Skaters

Set 1: 40 seconds
Set 2: 40 seconds
Set 3: 30 seconds

female demonstrating ice skaters

female demonstrating ice skaters modification

Squat Jump, Lunge

Set 1: 40 seconds
Set 2: 40 seconds
Set 3: 30 seconds

female demonstrating squat jump lunge

female demonstrating squat jump lunge modification

High Knees

Set 1: 40 seconds
Set 2: 40 seconds
Set 3: 30 seconds

 female demonstrating high knees female demonstrating high knees modification

Rest for 20 seconds. Repeat Circuit 1 for two more sets:

Set 2: 70-80% intensity with a 20 second rest
Set 3: 90-100% intensity with a  30 second rest (optional - add a 5 minute jog)

After completing 3 sets transition to Circuit 2.

 

WORKOUT EXERCISE
DEMO
MODIFICATION

CIRCUIT 2

Squat to Foot Touch

Set 1: 40 seconds
Set 2: 40 seconds
Set 3: 30 seconds

female demonstrating squat to foot touch

female demonstrating squat to foot touch modification

Lateral High Knee to Squat Jump

Set 1: 40 seconds
Set 2: 40 seconds
Set 3: 30 seconds

female demonstrating lateral high knee to squat jump

female demonstrating lateral high knee to squat jump modification

Lunge Jumps

Set 1: 40 seconds
Set 2: 40 seconds
Set 3: 30 seconds

female demonstrating lunge jumps

female demonstrating lunge jumps modification

Soccer Juggle

Set 1: 40 seconds
Set 2: 40 seconds
Set 3: 30 seconds

 female demonstrating soccer juggle female demonstrating soccer juggle modification

Rest for 20 seconds. Repeat Circuit 2 for two more sets:

Set 2: 70-80% intensity with a 20 second rest
Set 3: 90-100% intensity with a  30 second rest

After completing 3 sets transition to the Cool-Down below.

 

COOL-DOWN

Lateral Lunges

 female demonstrating lateral lunges

Arm Reaches

 female demonstrating arm reaches stretch

Butterfly

 female demonstrating butterfly stretch

Single Leg Toe Touch

 female demonstrating single leg toe touch

 

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