Effective HIIT Legs Workout: High-Intensity Interval Training for Stronger Legs
ABSTRACT
Transform your leg day with this HIIT legs workout program designed to strengthen and tone. Complete a series of high-intensity interval training exercises, including bodyweight squats, kettlebell swings, and goblet squats. Warm up properly and follow the structured circuits for maximum results. Get the full workout routine and tips to enhance your leg training.
KEYWORDS
HIIT legs workout
High-intensity interval training legs
Leg workout routine
HIIT leg exercises
HIIT leg circuit
Effective leg workout
Leg warm-up exercises
Leg strengthening exercises
Leg toning workout
Interval training for legs
Kettlebell Exercises / Photo: Anastasia Shuraeva
Program Notes
Perform the exercises in this order. Note the descriptions next to each exercise (e.g., hinging hips, etc.). Please substitute as needed. Don’t forget to answer the questions in the “Assessment Section” after your workout.
HIIT Legs Program (High-Intensity Interval Training)
Warmup: Please complete this warmup before moving on to Circuit 1.
1st: Shoulder External Rotation in Neutral Position
2nd: Shoulder External Rotation at 90 Degrees
3rd: Alligators
4th: Hip Stretches (stand if necessary and don’t overstretch the hip flexors; hinge your hips back)
5th: Glute Bridges
6th: Kneeling Thoracic Extension
Circuit 1: Repeat this circuit 3x before moving on to Circuit 2. 30 Seconds per exercise.
1st: Bodyweight squats
2nd: Plyo jumping lunges (alternating split squat jump, hold dumbbells at your side to increase difficulty)
3rd: Mountain climbers off of a bench (20 seconds)
4th: Standard plank
45-second break
Circuit 2: Repeat this circuit 3x before moving on to Circuit 3. 30 Seconds per exercise.
1st: Kettlebell swings (don’t swing the kettlebell above the chest; squeeze the glutes on the swing up)
2nd: Dumbbell Russian deadlifts (RDLs, hinge back while rotating the dumbbells in front of your bent knees, rotate the dumbbells back as you stand and squeeze your glutes)
3rd: High knees (20 seconds, don’t life knees above the hips)
45-second break
Circuit 3: Repeat this circuit 3x. 30 Seconds per exercise.
1st: Goblet squats (hold a kettlebell upside down at your chest while you squat; lower weight if you feel your lower back)
2nd: Alternating step-downs with dumbbells at your side (step down off of a bench, chair, or step
3rd: Plank with feet on a step
45-second break
Assessment Section
No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:
How would you adapt this training program?
Which exercises would you swap out?
How could you make this fitness program more challenging?
How would you change the order of the exercises?
Would you include more breaks in between the sets?
Would you include a different ratio of exercises instead?
Michael Moody, author and personal trainer in Denver
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month today…your body will thank you!
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
