Strong, lean and sculpted legs is what you can expect to achieve by following these HIIT (High Intensity Interval Training) Circuits. And the best part is that there is no equipment necessary.
High-intensity interval training is ideal for fat loss, improving cardiorespiratory and muscle fitness as well as boosting athletic performance and overall health. This is a great way to boost your metabolism.
One of the greatest appeals for this type of training is it’s time saving attributes. It can also be customized to meet your current fitness level.
Here is the F.I.T.T (Frequency, Intensity, Time, Type) protocal:
F– 3x per week on non-consecutive days. This will give your body the rest it needs to recover and become stronger.
I– High Intensity. As many reps you can do with proper form and technique
T– 30 second bouts per exercise, with little to no rest between each exercise. Complete each circuit 3 times.
T– Four body weight exercises per circuit.
Will you work hard and be out of breath? yes. Will the end results be worth it? Absolutley!
Depending on your fitness level you can choose to complete only one circuit or one round of each circuit. Each exercise can also be modified to increase or decrease intensity.
WORK HARD….. Challenge yourself BUT know your limitations!
BEFORE YOU START:
If you are new to exercise or have a medical condition talk to your doctor before starting a fitness program.
BEFORE YOUR WORKOUT:
Make sure you do a 10 – 15 minute warm-up to prepare the body for the work to follow. Marching on the spot, jogging, butt kicks, walking lunges, high knees are some examples.
AFTER YOUR WORKOUT: Finish with a 5 – 10 minute cool down. March, walk, do slower movements to bring the heart rate down. Then add some static stretching for the muscles you just worked.
Circuit One: Complete 3 rounds for a total of 6 minutes
- Split Squat Right Leg: 30 seconds
- Split Squat Left Leg: 30 seconds
- Front knee over ankle, Back knee under hip when in lower position. Spine in neutral
To Modify: Do a mini split squat, not going down as far.
To increase the intensity: Add handweights.
- Squat Jumps: 30 second
- drop hips back , keeping back in neutral. Knee track over feet.
- When landing , bend knees to absorb shock
To Modify: Rather then a jump, just come up on the balls of your feet.
- Alternating Power Step/Knee lift : 30 seconds
- Keep an eye on your step / stair for foot placement. Stepping with a full foot.
To Modify: keep foot on step rather then pushing off
Circuit Two: Complete 3 rounds for a total of 6 minutes.
- Walking Lunges: 30 seconds
- hip, knee and ankle in line. Knee tracks over foot
To Modify: do a mini lunge, not too deep.
To increase the intensity: Add hand weight
- Lateral jumps: 30 seconds
- Landing softly with a bent knee to absorb shock.
To Modify: Do a side to side step
- Single Leg Deadlift Right: 30 seconds
- Single Leg Deadlift Left: 30 seconds
- Back stays in neutral, bending from the hip joint not the spine.
To Modify: hold onto a chair to help with balance. Or do only a small bend in the hip. You can also touch your foot down to the ground in between.
To increase the intensity: Add hand weights
Circuit Three: Complete 3 rounds for a total of 6 minutes.
- Wide Stance Squat: 30 seconds
- Feet wide. Knees track over feet. Knees do not go beyond toes.
To Modify: do a mini squat.
To increase the intensity: add hand weights
- Jumping Lunges: 30 seconds
- controlled movements
To Modify: Rather then jumping, lunge / step back to center / lunge with the other leg
- Curtsey Crossover Lunge: 30 seconds
- careful not to step too far back and over, keep it small to start.
To increase the intensity: Add hand weights
- Jumping Jack to wide squat: 30 seconds
- landing with soft knees, bending to absorb shock
To Modify: start feet together / step out to side with one foot into a squat / bring it back to center / repeat on the other side
Ways to Increase the intensity: Add another round. Add a light hand weight. Less rest time between exercises/circuits
Ways to Decrease the intensity: Less rounds. Do only one circuit. Do the modified version. More rest between exercises/circuits.
Works Cited: Lewis-McCormick. I. (2016)”The HIIT Advantage, High-Intensity Workouts for Women” Human Kinetics. Nelson, Kokkonen (2014) “Stretching Anatomy second Edition”. ACE Personal Training Manual, 5th Edition(2015). ACE Fitness Article by Vargo.K.(2017)Lean Legs 30 Minute Body-Weight Workout.
Keio J Med. 2017 Jun 25;66(2):19-24. doi: 10.2302/kjm.2016-0006-IR. Epub 2016 Aug 8. Potential Universal Application of High-intensity Interval Training from Athletes and Sports Lovers to Patients.