Here is an 8 minute HIIT Leg Workout from our Fit4Females Online Academy.   This workout requires no equipment and is effective for legs and glutes so you can train that booty.  This mini HIIT Training circuit is quick and effective.  Grab a timer, get warmed up and then tag me on social media with the hashtag #Fit4Females so I can find you.  Please HIIT me up in my private Facebook Group here for group accountability.

8 Minute HIIT Leg Workout



8 Minute HIIT Leg Workout

Since this is all body weight you can add two extra rounds as a warm up.  These sets should be steady pace to increase your heart rate.  You can choose any warm up you want for 5-10 minutes and add some dynamic stretching.  For the workout, I have prescribed 4 rounds excluding your warm up rounds.

Trainer Trina’s Tips

  • Always warm up first, dynamic stretches and foam roll if possible *goal is to increase the heart rate, warm up the body and muscles and reduce the risk of injury
  • Listen to your body, complete full range of motion
  • Never work through pain, progression is the goal
  • Don’t sacrifice form for speed
  • Cool Down: 5-10 min – Always stretch and foam roll, gentle tension no pain
  • Schedule your workouts as an appointment in your calendar
  • Rest days are important and stretching is a must


How to do the HIIT Leg Workout

  • 2 rounds as  warm up / 4 rounds workout= 6 rounds total
  • Warm up rounds go easy and then pick up the pace each round
  • Repeat 4 times for the actual HIIT workout at 30 sec each exercise
  • Do exercise 1, 2, 3, 4 then repeat from the top
  • Type of workout Steady:  Steady continuous flow minimal rest

Circuit Move #1:  Run on the Spot

  • Run as fast as you can in one place, fast feet
  • ABS tight and incorporate the arms to flurry punch
  • Progression:  Add weights / dumbbells

Circuit Move #2: High or low impact Jumping Jack

  • Stand with feet wider than shoulder width apart
  • Start by stepping one or both feet out to the side and then return to centre, repeat on the opposite foot
  • Keep your chest tall, ABS tight and sit back into a partial squat
  • TIP:  Start with a single leg, step out to the right, back to centre and repeat on the left, eventually working up to double leg high impact jacks
  • Option to add both arms to increase the heart rate.  As you jump out, open the arms and pretend to have a heavy resistance band to create tension in the air *keep arms level
  • Trina’s Tip:  Keep pressing out on the knees to engage your glutes so that your knees don’t cave.  Focus on breathing through the centre of the body and relax your shoulders back and down.
  • Regression:  Step one foot out at a time
  • Progression:  Step both feet out at the same time for high impact and add light dumbbells *avoid going heavy to prevent injury

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Circuit Move #3: Squat with Big Arm Circles 

  • Chest up
  • Shoulders back and down
  • Drive your hips back and down towards the ground in a squat, pause and stand back up
  • Incorporate forward and back arm circles with your squat
  • Progression:  Add very light dumbbells as you progress

Circuit Move #4: Squat Airplane Arms

  • Chest up
  • Shoulders back and down
  • Drive your hips back and down towards the ground in a squat, pause and stand back up
  • Draw arms straight behind, stand back up – similar to squat rules above

Read Next:

Butts and Gut 10 Minute Workout 

ABS & Body Weight Workout

Why you should do  HIIT Training

This ONE MOVE is better than crunches

Here’s More!

Join us in Studio for a FREE Women’s Only Boot Camp or Stroller Fitness Workout.

Try our Online 28 Day Shape Up challenge complete with at home workouts, meal plans and more

Drop me a comment below about what body parts you would like to work on and I will pump out a video for you.

Trina xo

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