Follow this workout for a quick and simple lower body HIIT session!
Complete the following workout in a circuit format with minimal rest between each exercise.
Complete 20 reps of each exercise and 3 sets of the circuit.
| Exercise | Teaching Points | Reps |
|---|---|---|
| Bodyweight Squats | • Stand tall with your feet shoulders width apart, facing forward • Keeping your feet flat on the floor, bend your knees and push your hips backwards and lower down into a squat position • Stand back up straight keeping your chest up and back straight throughout the movement | x 20 |
| Alternate Lunge | • Stand tall with your feet hips width apart, facing forward • Take a step forward with your right foot and bend both knees to 90 degrees • Keep your right foot flat but left your left heel lift off the floor • Using both legs and your glutes, push off with your right foot and step back to your starting position • Repeat with your left leg | x 20 |
| Sumo Squats | • Stand tall with your feet wider than shoulders width apart and your feet facing out • Bend your knees and drop your hips down so that your bottom is as close to your heels and the floor as possible • Your knees should stay over the line of your toes • Keep your chest up and your back straight throughout the movement | x 20 |
| Reverse Lunge | • stand tall with your feet hips width apart, facing forward • Take a step back with your right foot onto your toes and bend both knees to 90 degrees • Keep your left foot flat on the floor • Engage the muscles in your legs and bottom and push off with your right foot and bring it back level with your left • Repeat on the other side | x 20 |
| Ski Squats | • Stand tall with your feet closer than hips width apart • Keeping your knees over the line of your toes, bend your knees and push your hips back as you lower down into a narrow squat position • Stand up tall and then repeat the squat • Keep your chest up and back straight throughout the movement | x 20 |
| Alternate Side Lunge | • Stand tall with your feet hips width apart, facing forward • Step your right foot out to the side, bending your right knee • keeping it in line with your toes • Keep your left knee straight Step back in with your right foot and repeat on the left hand side | x 20 |