30 Minute HIIT Workout | LOWER BODY + LEG WORKOUT WITH NO EQUIPMENT | HIIT Workout At Home

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Get ready for a 30 min HIIT workout no equipment focused entirely on the lower body! We will work through 20 bodyweight lower body exercises to hit the quads, hamstrings, glutes and the core!

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For this HIIT workout at home we encourage you to GO HARD! This high intensity training is designed to burn the maximum amount of calories in the shortest amount of time, so push your self and in doing so you'll improve your strength and overall fitness!

Each exercise of this HIIT leg workout is performed for 20 seconds with 10 seconds rest to get ready for next exercise

Don't forget to warm up before your workout
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw

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WORKOUT DETAILS

5 MINUTE WARM UP
10 exercises @ 30 seconds each

0:54 RUN IN PLACE / HIGH KNEES
1:24 BUTT KICKS
1:54 SIDE LUNGES
2:24 LEG SWINGS RIGHT (SIDE)
2:54 LEG SWINGS RIGHT (FRONT)
3:24 LEG SWINGS LEFT (SIDE)
3:54 LEG SWINGS LEFT (FRONT)
4:24 AIR SQUATS
4:54 DROP + LIFT (FROG EXTENSION)
5:24 SQUAT AND HOLD LOW

ROUND 1
4 exercises @ 20 sec. work / 10 sec. rest x3 sets

6:04 AIR SQUATS
6:34 LUNGE JUMP RIGHT
7:04 KNEEL TO SQUAT
7:34 LUNGE JUMP LEFT

ROUND 2
4 exercises @ 20 sec. work / 10 sec. rest x3 sets

12:04 MOUNTAIN CLIMBERS
12:34 HIGH KNEES
13:04 BURPEES
13:34 HIGH KNEE SIDE SHUFFLE

ROUND 3
4 exercises @ 20 sec. work / 10 sec. rest x3 sets

18:04 FRONT & BACK LUNGE
18:34 FROG EXTENSIONS
19:04 FRONT & BACK LUNGE
19:34 SUMO SQUATS

ROUND 4
4 exercises @ 20 sec. work / 10 sec. rest x3 sets

24:04 PLANK HOPS
24:34 V-SITS
25:04 SPIDER PLANK
25:34 ALTERNATING TOE TOUCHES

ROUND 5
4 exercises @ 20 sec. work / 10 sec. rest x3 sets

30:04 3-POINT REVERSE LUNGE RIGHT (SIDE, CENTER, SIDE)
30:34 IN + OUT JUMP SQUATS
31:04 3-POINT REVERSE LUNGE LEFT (SIDE, CENTER, SIDE)
31:34 SQUAT PULSE

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!