A lower body HIIT workout should include a variety of challenging exercises to keep the client engaged and working hard. A HIIT workout will save time, burn body fat, build lean body mass (muscle mass) and increase caloric burn after the workout (hello EPOC). This makes it a good workout routine choice for most training goals. But, too often, a HIIT workout lacks creativity, which can make it hard for the client to mentally work themselves up for the workout. Additionally, it’s important to ensure you’re reaching all areas of the lower body while incorporating high enough intensity and adequate recovery time. It’s a complicated workout to program. These 10 HIIT exercises will work great for a home workout or in the gym, and fit perfectly into a lower body HIIT workout.
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Lateral Jumps
Have your client stand with feet shoulder width apart. Have your client push off the right foot jumping laterally, landing on the left foot. Then, they repeat on the other side, returning to the starting position.
Keep the movement quick, with minimal rest between landing and jumping off that same foot. Watch that their ankles look stable and that they’re landing solid on their single foot before pushing back off to the opposite side.
Modification: Side step instead of jump.
High Knees
Your client will stand with feet shoulder width apart. Similar to running in place, they’ll drive their knees towards their chest, one leg at a time. Make sure they don’t arch their back too much, and they’re light on their feet. Have them quickly repeat side to side.
Modification: Perform slowly without jumping.
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Squat Jumps
Have your client do a squat and at the end push off, jumping straight up with the right and left foot at the same time. Remind them to push through their heels rather than jumping from their toes. When they land, they’ll perform another squat all the way through and repeat. They should perform these quickly, with minimal rest between each jump. Make sure the knees track forward rather than caving in, as seen in knee valgus.
Modification: Raise to tip toes at the end of the squat instead of jumping.
In and out Squats
This is also called a drop squat and is a great exercise to build eccentric lower body strength. Position the feet together before jumping out wide and then move down into the full squat. Once completed, jump back up, bringing the feet together quickly to the starting position. Watch for knee valgus and be sure they’re squatting low and maintaining good form as they fatigue.
Modification: Walking the legs in and out instead of jumping.
Alternating Jump Lunges
Start in a lunge (split squat) position, pushing off from the right foot to leap in the air and shift into a lunge with the opposite side. Watch that their legs are aligned properly, their knees do not go over their toes and the front leg is always straight ahead. Don’t forget to check that they’re not leaning forward in the lunge, and instead, keeping a flat back as they land and lunge back down.
Modification: Alternate legs without jumping in between.
Single Leg Glute Bridge
Start lying on the floor, feet shoulder width apart, and back flat on the ground. After lifting one leg, push off the foot on the ground, lifting the hips to activate the glute muscles in a bridge position. Hips should stay level and the spine neutral.
Modification: Hold the glute bridge instead of dipping down for each rep.
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Reverse Lunge Hops
Start by stepping back into a reverse lunge, chest open and spine neutral. Push into the front foot and drive the knee up to a hop, almost like a skip, before returning the same leg back into a reverse lunge. Complete all reps on one side before switching. Make sure the knees don’t go over the toes or lunge too deep.
Modification: Instead of a hop at the end, just drive the knee up.
Lunge Squat Lunge
Start by performing a forward lunge. Then, push off the back foot to bring the front foot backward and move down into a squat position. Then lunge forward with the opposite leg, repeating the same movement on the other side, alternating to complete all the reps.
Make sure the squat is deep enough and no knee valgus. Keep a good lunge form the entire set.
Modification: Step, instead of hopping, between lunges.
Single Leg Inchworm
Standing on one foot, hinge at the hips and walk the hands out to a plank position, keeping one leg elevated the entire time. Walk the hands back and return to the starting position. Switch legs and repeat. Maintain proper plank form and the elevated leg stays elevated.
Modification: Place hands on the ground and return to standing without walking out into plank or use both feet for a standard Inchworm.
Mountain Climbers
Start in a proper plank position, hands below the shoulders, hips tucked and core and quadriceps tight. Alternate bringing one knee to the chest and then return to the plank. The movement should be fast and one can choose to bring the knee straight ahead or cross over to the other side of the body. Keep a neutral spine and hips tucked.
Modified: Slow the movement, walking the knees up to the chest.
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Build a Better HIIT Leg Workout
For an effective HIIT workout, choose from exercises that can be done at full speed or slowed down to modify. And, the more bodyweight exercises you can include, the more convenient it becomes for you and the client. The timing can vary with each client, but a standard HIIT workout follows a three to one rest to work ratio.
With an exercise degree program, you’ll learn how to create effective programs and more. And, while having a personal training certification can help you get a job, an exercise science degree is even more impressive. This allows you to work with more client types, charge more per session, and provide additional service beyond traditional fitness training.
Regardless of whether you’re pursuing an associates degree, bachelor’s degree, or master’s degree, at Lionel you earn multiple certifications and specializations along the way. This means you can start working as a fitness and nutrition professional even before graduation day! And, with the help of financial aid, earning your exercise science degree is even more of a possibility.
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