HIIT Leg Workout & Glutes too - 8 minutes

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

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