{"id":3408,"date":"2020-12-26T00:29:56","date_gmt":"2020-12-26T05:29:56","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=3408"},"modified":"2023-09-12T13:16:57","modified_gmt":"2023-09-12T17:16:57","slug":"hiit-lower-body-workout","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/hiit-lower-body-workout","title":{"rendered":"The Best HIIT Lower Body Workout and Routine"},"content":{"rendered":"\n

High-intensity interval training (HIIT) is a time-efficient workout program that helps improve athletic performance, muscle composition, and cardiovascular health.<\/p>\n\n\n\n

You can do HIIT to train your entire body<\/strong><\/a>, but if you’re looking for specific workouts to strengthen and tone your legs, this article is for you.<\/p>\n\n\n\n

I’ve shared an ultimate HIIT lower body workout guide that includes the best exercises and workout routines.<\/p>\n\n\n\n

The quick and explosive lower body HIIT exercises burn significant calories in a short time, strengthen and tone legs and glutes muscles<\/strong><\/a>, boost stamina, and improve athletic performance.<\/p>\n\n\n\n

Lower Body HIIT Workout At Home<\/strong><\/h2>\n\n\n\n

High-intensity interval training primarily includes bodyweight exercises that are fast and heart-pumping, such as squat jump, jumping jack, step-up, and pop squats. You can do them at home or the gym, wherever you work out.<\/p>\n\n\n\n

Here’s a quick list of various lower body hiit exercises.<\/p>\n\n\n\n

Squat Jumps<\/td>In and Out Squat Jumps<\/td><\/tr>
Step-ups<\/td>Jumping Rope<\/td><\/tr>
Knee Jump<\/td>High Knees<\/td><\/tr>
Forward Lunges<\/td>Reverse Lunges<\/td><\/tr>
Jumping Jacks <\/td>Curtsy Lunges<\/td><\/tr>
Squat Pulses Jump<\/td>Sumo Squat<\/td><\/tr>
Lateral Lunges<\/td>Box Jump<\/td><\/tr>
Jumping Split Lunge<\/td>Standard Squat<\/td><\/tr>
Glutes Bridges<\/td>Standing Calf Raise<\/td><\/tr>
Squat to Calf Raise<\/td>Glute Kickback<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Let’s see how to perform the top 10 exercises step by step.<\/p>\n\n\n\n

1. Squat Jump<\/h3>\n\n\n\n

Jump squats improve agility and develop strength in lower body muscles. It burns decent calories and helps you improve your jumping<\/strong><\/a>, explosiveness, and momentum. <\/p>\n\n\n\n

\"hiit<\/figure>\n\n\n\n

To perform the jump squat, stand upright with your feet hip-width apart, lower into a squat, and then push through your heels to jump explosively in the air. Land into the squat position and repeat for 30 seconds.<\/p>\n\n\n\n

2. Standard Squat<\/h3>\n\n\n\n

The standard squat is less explosive but builds more strength in your legs<\/strong><\/a>, especially the quadriceps. You can do it at a quick pace to burn serious calories. I usually do 30 to 45 squats in 30 seconds to feel the burn.<\/p>\n\n\n\n

\"lower<\/figure>\n\n\n\n

A study has shown that 8-week body mass-based squat exercise training decreased the percent body fat in adolescent boys. 1<\/a><\/sup>Takai, Yohei et al. “Effects of body mass-based squat training in adolescent boys<\/a>.” Journal of sports science & medicine<\/em> vol. 12,1 60-5. 1 Mar. 2013<\/span> So it may be an excellent exercise too if you want to lose fat<\/a>.<\/p>\n\n\n\n

To perform a squat, stand straight with your feet shoulder-width apart and maintain a neutral spine position. Bending your hips and knees, lower into a squat, as deep down as possible. Pressing through your feet, return to the standing position.<\/p>\n\n\n\n

3. Forward Lunges<\/h3>\n\n\n\n

Lunges are an important exercise you can include in your HIIT leg workout. From quads and glutes to hamstrings and calves, lunges strengthen all muscles simultaneously.<\/p>\n\n\n\n

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