7-Day HIIT Legs Challenge

In just 7-days you can work to get strong and lean legs. Toned legs don’t only look sleek in skirts and jeans, but having muscle along your lower body also helps you accomplish every day tasks. From climbing stairs to moving furniture, you’ll find chores become easier as you become stronger. Take full advantage of this 7-day legs challenge to shape and tone your quads, hamstrings, calves, and glutes.

The plyometric exercises in this legs challenge will also get your heart pumping and your metabolism racing. You’ll be torching calories all day long, working to lose fat, build muscle, and improve your overall health. So what are you waiting for? Get stronger, leaner, and healthier with this 7-Day HIIT Legs Challenge!

Equipment Needed: Interval timer (Gymboss is a free app download), set of medium dumbbells (8-12 lbs)

What to Do: Follow the routine. Perform each exercise below for the provided time. If performing multiple rounds, rest one minute between each round.

Beginner Level: Perform each day’s routine once
Intermediate Level: Perform each day’s routine twice
Advanced Level: Perform each day’s routine three times

7-Day Workout

(See the exercises for each circuit below.)
Day 1:
Circuit A
Day 2: Circuit B
Day 3: Circuit C
Day 4: Circuit A. Circuit B
Day 5: Circuit B, Circuit C
Day 6: Rest
Day 7: Circuit A, Circuit B, Circuit C

Exercises:

Circuit A (Complete each exercise for 40 seconds with 15 seconds rest between. Complete two rounds.)

Dumbbell Squat
Alternating Lunge Dumbbell
Body Weight Squats
Alternating Curtsy Lunges

Circuit B (Complete each exercise for 40 seconds with 15 seconds rest between. Complete two rounds.)

Plyometric Lunges
Body Weight Squats
Flutter Kick Squats
Alternating Curtsy Lunges

Circuit C (One minute work. No rest between exercises.)

Alternating Step Back Lunge
Plyometric Lunges
Body Weight Squats
Alternating Curtsy Lunges

Instructional Videos:

Dumbbell Squat

Alternating Lunge Dumbbell

Body Weight Squats

Alternating Curtsy Lunges

Plyometric Lunges

Flutter Kick Squats

Alternating Step Back Lunge

While you challenge your muscles, transform your body with these clean eating menus:
7 Day Clean Eating Menu
7-Day Flush The Fat Away Meal Plan
7-Day Weight Loss Menu

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5 Comments on "7-Day HIIT Legs Challenge"

  1. Jenny Blumen  June 28, 2016

    The last video is private “Alternative Step Back Lunge”

    Reply
    • Gale Compton  June 28, 2016

      Jenny, Yes, we’ll get it replaced right away. 🙂

      Reply
      • Jenny Blumen  June 29, 2016

        Thanks! 😀

        Reply
  2. Nandini  November 12, 2016

    I don’t have dumbbells can I use a one litre bottle, full of water, instead?

    Reply
    • Gale Compton  November 14, 2016

      Nandini, Sure! There’s usually something in our homes we can use instead of weights. 🙂

      Reply

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