Fast Lower Body Routine Equals 45-Minutes at The Gym

This 10-minute lower body workout has the effectiveness of a 45-minute session!

Work smarter, not harder! There’s no need to spend hours doing leg presses. This fast leg workout targets your entire lower body in just 10 minutes and has the effectiveness of a 45-minute workout.

This week, we’re bringing you a series of HIIT workouts scientifically designed to deliver results in a short period of time. A recent study conducted at McMaster University found that these simple 10-minute HIIT workouts delivered the same benefits as a continuous 45-minute exercise session. You can read more about the study here. These findings are significant because they show how HIIT can help you stay in shape without investing long hours at the gym.

This fast leg workout will target all the major muscles in your lower body in a fraction of the time it takes to finish a regular gym session. We’ve chosen challenging variations of squats and lunges, two of the most effective lower body moves, to help you work your glutes, hamstrings, quads, and calves in just 10 minutes.

What You’ll Need: A gym timer (Gymboss is a free to download app)

What to Do: Warm up with a brisk walk or jog for two minutes. Set the timer for 20 seconds of high intensity and 2 minutes of low-intensity. During the 20 seconds of high intensity, perform the exercise as fast as you can while maintaining proper form. To make the most out of your workout, you need to push yourself during these 20-second intervals. For the low-intensity recovery period, perform the exercise at a comfortable pace. Finish with a 3-minute cool down.

High-Intensity: Sumo Squat Jump
Low-Intensity: Walking Lunges

Repeat 3 times. Note that you only have to repeat the low-intensity exercise twice, in between each high-intensity interval.

Below you’ll find videos explaining how to perform the exercises with proper form.

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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