The Best Fat-Burning Lower Body HIIT Workout

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Are you ready to bring your workout to the next level? This fat burning lower body HIIT workout is the perfect way to challenge your muscles and your cardiovascular health. With plenty of jumping, squats, and lunges, this workout is sure to leave you sweating.

Moves like squats and lunges are great for burning calories because they activate your quads and hamstrings, two of the largest muscles in your body. They’re a great way to both slim and tone. Additionally, plyometric moves such as jump squats help get your heart rate up to improve your cardiac endurance.

It’s an intense workout, sure to give you great results!

What You’ll Need: a gym timer (Gymboss is a free to download app), a set of light dumbbells (5-8 lb.), and a heavy dumbbell (15-25 lb.)

Use the lighter dumbbells for the reverse lunges with front kicks. The heavier dumbbell is for goblet squats.

What to Do: There are 2 sets of 4 exercises each. Set your timer for 40 seconds of exercise and 20 seconds of rest. For each set, complete the four exercises in order, rest 60 to 90 seconds, and repeat.

Beginners: 1 round of each set
Intermediate: 2 rounds of each set
Advanced: 3 rounds of each set

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

Set 1:
1. Burpee
2. Reverse Lunge with Front Kick (with right leg)
3. Reverse Lunge with Front Kick (with left leg)
4. Goblet Squat

Set 2:
1. Squat Jump
2. Walking Lunges
3. Goblet Squat
4. Skaters


Reverse Lunge with Front Kick

Goblet Squat

Squat Jump

Walking Lunges


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