A Complete Guide To the HIIT Lower Body Workout

For the lovers of High-intensity interval training (HIIT), I’m going to share a complete guide to the intense HIIT lower body workout. In this guide, you’ll see- 1) what exercise you can do, and 2) HIIT lower body workout routine at home as well as at the gym.

Lower Body HIIT Workout At Home

Squat Jumps

Jump squats improve agility, develop strength in the full-body especially the lower body parts, and burn more calories than normal squats. Doing consistently will help you improve your jumping capacity, explosiveness power, as well as momentum.

To perform the jump squat, simply stand in the hip-width stance, squat down, and then push through your heels to jump explosively in the air. And then go into the squat position and repeat for 30 seconds.


The standard squat works more on legs than jump squats. And quadricep is the major muscles engaged during this move.

HIIT Lower Body Workout

Even normal squats burn more calories (if done at a high intensity) than stationary bicycling.

According to an article published in Health line, a person weighted between 60 to 65 burns approximately 200 calories in 25 minutes of a HIIT squat session.


HIIT Lower Body Workout at home

Lunges are one of the important lower body workouts you can include in your HIIT leg workout. From quads and glutes to hamstrings and calves all muscles engaged while performing bodyweight or weighted lunges.

Doing lunges at high intensity can burn 60-100 calories in 15 minutes.

Related: A Full-Body HIIT Workout At Home- No EQUIPMENT

Box Step-ups

While working on your lower body, step-up exercise improves explosiveness and enhances overall performance. It boosts your lower body strength that helps you in running, jumping, and squatting.

Intense box step up exercise burn approximately 100 calories in 10 minutes.

Squat Thrusts

The squat thrusts work on entire lower body especially quads, glutes and hamstrings. Additionally your core also engage when you thrust your legs behind you.

HIIT Leg Workout

To perform this move, stand straight with your feet hip-width apart, lower down into the squat position and place your hands on the floor. And Kick your feet out behind you so that you come in the top push-up position. And reverse the move to return back to the standing position.

While strengthening your legs, you can burn on an average of 70 to 80 calories in 10 minutes.

Alternating Split Jump Squat

In lower body HIIT workout, alternate split jump squat can be also efficient for enhancing lower body strength and burning calories.

It will improve balance, enhance explosiveness, and develop good strength. You can easily burn 100 calories in 100 split jump squats.

Squat Pulses + Jump

Another lower body explosive workout jumping squat pulse work on several muscles of the lower body such as quads, hamstrings and the glutes.

To perform the jumping squat pulses, hold your arms together at chest height, bend at your knees, pulse a couple of times and then jump explosively in the air. As you jump, bring your arms lower at your sides. And then reverse the step to return in the squat position and repeat for 30 seconds as fast as you can.

Jumping Rope

The jumping rope is a great full-body exercises especially for lower body part. It enhance stamina and improve cardiovascular health.

According to an article published by the American Council on Exercise (ACE), an active person weighs 155 pounds (70 kg) can burn an impressive 421 calories in a half-hour jumping rope exercise which is equal to running at 7 miles per hour for 30 minutes.

Standing calf raise

Calves are as important as other muscles of the leg such as quads, hamstrings and the glutes. That’s why whether you do resistance training or high-intensity interval training, calf raises must be included in your workout regime.

Glutes Bridges

When we talked about lower body exercises, you must include a specific workout for the gluteus muscles. And glutes bridge is efficient exercises that strengthen your butt and improve hip mobility.

To perform this move, lie on the mat with your knees are bent in front of you and hold your arms straight at your sides. Lift your hips off the floor as high as you can and then lower it back and repeat for the required number of repetitions.

Related: 10 Best HIIT Exercises List And HIIT Workout Plan

HIIT Lower Body Workouts You can do with machines

Treadmill Run

Running on a treadmill works on full-body, especially the lower part. From improving cardiovascular health to protecting from all causes, it has several health benefits.

HIIT Leg Workout

According to a study published by the National Institute of Health, running even for 5-10 minutes per day at 4-6 mph reduced risks of death from all causes and cardiovascular disease.

Stationary Bicycling

When you have an option to do stationary bicycling, you must do it. Not because it works on your lower body, but also it burns around 260 calories in 30 minutes (for a 155-pound person). source

Related: HIIT Treadmill Workout For Beginners And Fat Loss

15-min HIIT Workout to Target Lower Body at Home

  • Difficulty Level – Beginners to Intermediate
  • Equipment: No equipment (except jump rope)
  • Calories Burned: 150-250
  • Intensity: Do each exercise at 75 to 100 percent of your maximum heart rate.

Round 1 (3 minutes)

ExercisesReps TimeInterval Period
Squat Jumps1530-seconds15 seconds
Lunges1530-seconds15 seconds
Standing Calf Raise1530 seconds 15 seconds
Glutes Bridges1530 seconds15 seconds

Round 2 (5 minutes)

ExercisesRepsTimeInterval Period
Jumping squat pulse1545 seconds30 seconds
Box Step-Ups1545 seconds30 seconds
Lunges1545 seconds30 seconds
Squat Thrusts1545 seconds30 seconds

Round 3 (7 Minutes)

ExercisesRepsTimeInterval Period
Jumping RopeAMRAP2-minute30 seconds
Squats4560 seconds30 seconds
Standing Calf Raise2060 seconds30 seconds
Glutes Bridges1560 seconds30 seconds

20-minute HIIT Leg Workout at Gym

  • Difficulty Level – Intermediate to Advanced
  • Equipment: Dumbbells, Kettlebells, Barbell Stationary Bicycle, Treadmill, Jump Rope
  • Calories Burned: 150-250
  • Intensity: As quick as possible

It includes a total of 3 rounds- 10 minutes, 6 minutes, and 4 minutes. And each round includes 4-5 exercises. Here’s how to do lower body HIIT at the gym:

Round 1

ExercisesRepsTimeInterval Period
Treadmill Run2-minute30 seconds
Jumping RopeAMRAP2-minute30 seconds
Treadmill Run2-minute30 seconds
Jumping RopeAMRAP2-minute30 seconds

Round 2

ExercisesRepsTimeInterval Period
Jumping squat pulse2060 seconds30 seconds
Dumbbell Box Step-Ups1560 seconds30 seconds
Dumbbell Deadlift1060 seconds30 seconds
Squat Thrusts1560 seconds30 seconds

Round 3

ExercisesRepsTimeInterval Period
Squat Jumps3045-seconds15 seconds
Dumbbell Lunges1545-seconds15 seconds
Barbell Standing Calf Raise2045 seconds15 seconds
Weighted Glutes Bridges1045 seconds15 seconds

Related: 10 Best Weighted HIIT Workout With Dumbbells

Final Words

You can include any lower body workout in a high-intensity interval training (HIIT). But you must perform that exercise at high-intensity. The above HIIT lower body workout routines are just examples. If those suit you, you can follow them or you can create your own with the help of those routines.

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