Are you ready to sculpt your legs and get your heart pumping? Look no further than this 20-minute leg HIIT (high-intensity interval training) workout! Not only is it a great way to tone and shape your legs, but it will also boost your heart rate and burn calories.
Plus, it’s perfect for those short on time who still want to get in a challenging workout. It can be done at home or at the gym, and the exercises can be modified to suit your fitness level, but first, let’s not forget warmup.
Warm-Up
Before diving into the workout, it’s important to properly warm up your muscles to prevent injury. Start by doing a few minutes of light cardio, such as jogging in place or jumping jacks. This will get your blood flowing and prepare your muscles for the workout ahead. Then, do some dynamic stretching, such as lunges and leg swings. This will help to loosen up your muscles and increase your range of motion. Once your core temp has risen and you are ready, we move on to the actual workout.
The Workout
1. Jump Squats – 30 seconds
Stand with your feet shoulder-width apart and lower into a squat. As you stand back up, jump explosively into the air. Land softly back into the squat position and repeat. This exercise will target your quads, glutes, and calves. Keep in mind that, Squats are one of the best exercises for developing a toned and gorgeous butt if done with sufficient intensity and volume while maintaining a mind-muscle connection.
2. Reverse Lunges – 30 seconds
Stand with your feet shoulder-width apart and step backward with one foot, lowering your hips until both knees are bent at about 90-degree angles. Push off your back foot to return to the starting position and repeat on the other side. This exercise will target your quads and glutes. The main purpose of the lunge is to work the quadriceps. One of the quad muscles, the rectus femoris, also acts as a hip flexor by pulling your torso toward your thigh.
3. Jump Lunges – 30 seconds
Stand with your feet shoulder-width apart and take a big step forward with one foot. Lower your body until both knees are bent at about 90-degree angles. Jump and switch legs in midair, landing in a lunge on the other side. Repeat. This exercise will target your quads, glutes, and calves. However, do not perform this exercise if you have debilitating knee pain while doing it.
4. Plie Squats – 30 seconds
Stand with your feet wider than shoulder-width apart and your toes turned out. Lower into a squat and rise back up. Repeat. This exercise will target your inner and outer thighs.
5. Lateral Lunges – 30 seconds
Stand with your feet shoulder-width apart and take a big step to the side with one foot, lowering your hips until your thigh is parallel to the floor. Push back to the starting position and repeat on the other side. This exercise will target your quads, glutes, and inner thighs.
6. Skater Jumps – 30 seconds
Stand on your left leg and bend your knee slightly. Jump to the right, landing on your right leg and bringing your left leg behind you. Jump back to the left, landing on your left leg and bringing your right leg behind you. Repeat. This exercise will target your quads, glutes, and calves.
7. Lunges with a Kick – 30 seconds
Stand with your feet shoulder-width apart and step forward with one foot. Lower your body until both knees are bent at about 90-degree angles. As you push back up, kick your front foot forward. Repeat on the other side. This exercise will target your quads, glutes, and calves.
8. Sumo Squats – 30 seconds
To perform a sumo squat, stand with your feet wider than shoulder-width apart and your toes turned out. Lower into a squat and rise back up. Repeat. This exercise will target your inner and outer thighs, glutes, and hamstrings.
9. Step-Ups – 30 seconds
Stand in front of a bench or step and step up onto it with one foot, bringing your other foot up to meet it. Step back down and repeat on the other side. This exercise will target your quads, glutes, and calves.
10. Jumping Jacks – 30 seconds
To perform a jumping jack, start by standing upright with your legs together and your arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart and reach your arms above your head until your hands nearly touch. Jump back to the starting position and repeat. Aim to move as fast as you can with good form and complete the full range of motion to maximize your fitness gains.
You have to perform the above-provided exercises back to back in the form of a circuit. Repeat this entire circuit two more times for a total of three rounds. You can also add some weight to increase the resistance for a more challenging workout. Make sure to keep your form in check and avoid using momentum. Slow and steady will yield better results and prevent injury. Once the workout is complete, don’t forget to cool down.
Cool-Down
After completing the workout, it’s important to cool down and stretch your muscles. Start by doing a few minutes of light cardio, such as jogging in place or jumping jacks. This will help to bring your heart rate down and prevent blood from pooling in your legs. Then, do some static stretching, such as holding each leg in a lunge position for 20-30 seconds. This will help to lengthen your muscles and prevent stiffness or soreness the next day.
Pro Tips For 20 Minute Leg HIIT Workout
- Make sure to listen to your body and never push yourself too hard.
- If you are a beginner, start with one round and work your way up to more.
- Don’t forget to stay hydrated throughout the workout
Take Away
This 20-minute leg HIIT workout is a great way to tone and shape your legs, boost your heart rate, and burn calories quickly in order to lose weight. With the right mindset and a little bit of determination, you’ll be on your way to having legs that are not only strong but also look great. Happy sweating!
