HIIT: Explosive Leg Workout to Get Stronger

This powerful leg workout will give your heart rate a boost and help you burn fat.

Do you feel like you've plateaued in your fitness journey or have become bored with the usual 3 sets of 10 workouts? Well here is a HIIT workout that will spice up your fitness routine and give your progress a jump start.

This explosive leg workout will give you the opportunity to push your muscles in a way they may not have been pushed in a while. It takes typical compound movements such as a squat or lunge that are staples in any leg workout and gives them a boost. This workout uses the science behind interval training, with the added benefit of tapping into your fast-twitch muscle fibers. Using these muscle fibers gives an opportunity for new growth that is beneficial for a beginner or even a well-seasoned bodybuilder looking to reach a new PR

Whether you're new to fitness or have been working out for years, a HIIT workout is great for anybody at any level.

Benefits of HIIT

If you haven't heard of HIIT it stands for High-Intensity Interval Training. There is a multitude of benefits to doing a HIIT workout on a regular basis.

One of the benefits is you don't need a lot of time to do one. They are designed to be short but very intense to maximize your time even when you don't have a lot of it.

It also has a numerous amount of health benefits, such as working both the anaerobic and aerobic energy systems. The anaerobic system is responsible for short term energy, while the aerobic system is responsible for long term energy. This gives you the best of both worlds.

The high-intensity nature of the workout also allows you to burn more calories in less time. Plus HIIT allows you to burn calories even while you sleep because your body is recovering from a hard session. Burning more calories equals burning more fat, pushing you to reach your goals.


Note: Complete each exercise for 60 seconds with 30 seconds rest. Repeat for 4 cycles.

Squat Jacks

- 60 seconds

Jump Squats

- 60 seconds

Lunge Jumps

- 60 seconds

Single-Leg Glute Bridges

- 60 seconds (30 seconds each leg)

Skater Hops

- 60 seconds

This workout can be done with no equipment, all you need is your body and a little space.


Squat Jacks - Perform a typical jumping jack, except when spreading your legs a part go into a deep squat before jumping back with your feet together.

Jump Squat - Exactly like a squat except on the way up you jump, then land back down cushioning into a squat and repeat.

Lunge Jump - Step forward and into a lunge position, as you push up use enough force to get off the ground and switch your back foot into the front while bringing the front foot back.

Single-leg Glute Bridges - Lie on your back, bend one leg so your foot is closer to your butt. Keep the other leg straight. With the bent leg, press your heel into the floor and lift your pelvis up until your shoulders, hips, and knee are aligned.

Skater Hops - Also known as skater jumps or speed skater jumps. Stand on one leg with a slight bend in the knee and the opposite knee raised. Push off the ground laterally in a hop and land on the other foot. Make sure to bend the knee slightly to absorb the impact. Repeat going back to the other side without lowering the opposite leg.

Thank you, stay safe and let us know how it goes!

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