High-Intensity Lower Body HIIT

Break a sweat in under 30 minutes!

Once in a while, you’re in the mood for an intense all-out workout. This great HIIT routine is guaranteed to tire you out in under 30 minutes. The intense lower body workout uses plyometric moves such as jump squats and tuck jumps. These moves are great for raising your heart rate and optimizing your calorie burn. You’ll be losing fat while you strengthen and define your thighs, calves, and glutes.

What You’ll Need: a gym timer (free apps are available for download)

What to Do: Perform each move for 45 seconds with 15-second breaks in between. Complete all moves, rest for 60-90 seconds, and repeat for a total of 3 rounds.

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.

1. Burpees
2. Reverse Lunge with Front Kick (Right Leg)
3. Reverse Lunge with Front Kick (Left Leg)
4. Jump Squat
5. Sumo Squat
6. Walking Lunge
7. Tuck Jump
8. Calf Raises


Reverse Lunge with Front Kick

Jump Squat

Sumo Squat

Walking Lunge

Tuck Jump

Calf Raises

This post may include affiliate links.

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.

More by Sofia

Leave a Reply

Your email address will not be published. Required fields are marked *