15-Minute Leg Firming Cardio HIIT Workout

No time for a workout? Try this quick HIIT circuit! 30 seconds on 30 seconds off of each exercise. Repeat circuit 3x for a total of 15 minutes

Have you ever looked in the mirror and noticed your legs looking a little…well…sad? Maybe your knees are frowning and your legs are a bit less firm than they used to be. Never fear! We have the remedy for depressed legs: an amazing cardio HIIT workout! This super-fast workout utilizes your own body weight to deliver heart-pumping, calorie-crushing results. If you have 15 minutes, you have time to get a firm and perky lower body, no equipment required! So, what are you waiting for? Clear a little space and let’s get started!

Exercise 1: Side-to-Side Jump Squats

  • Begin standing with feet slightly wider than hip-width apart
  • Jump to the side (laterally)
  • Immediately drop into a squat (hands in front of the body for balance; weight in your heels; chest proud; lower the thighs at least parallel to the floor)
  • Use the strength of your glutes to propel you upwards and laterally
  • Repeat

Exercise 2: Alternating Jump Lunges

  • Stand with the feet hip-width apart
  • Jump into a lunge position (front knee behind front ankle; shoulders over hips; creating two 90-degree angles with the legs)
  • Use the strength of the legs to jump upwards and switch into a lunge on the opposite side (arms can remain in whichever position is comfortable)

Exercise 3: Plyometric Starfish Pushups

  • Begin in a plank position (hands directly beneath the shoulders; body in a straight line; head in a neutral position)
  • Simultaneously jump the feet and hands outwards (hands wider than the shoulders, feet wider than the hips)
  • Immediately drop into a push-up by bending the elbows and bringing the chest towards the floor
  • Push-up and jump the hands and feet back together, returning to plank position

Exercise 4: Modified Burpee

  • Lower hands to the floor
  • Jump backwards into a plank position
  • Jump feet towards hands
  • Stand and jump
  • Repeat

Exercise 5: Leaping Skaters

  • Take a long jump to the side (laterally)
  • Land on one foot
  • Immediately extend the opposite foot diagonally behind you, placing the toe on the floor
  • Touch the floor with the hand opposite to the extended leg (visualize an Olympic speed skater)
  • Immediately repeat

Perform each exercise for 30 seconds, then rest for 30 seconds  

Repeat Circuit 3x for a 15-minute Leg blast

**Want more fast, leg-firming workouts? Check out our Free 15-Day Flat Abs Challenge for daily motivation and no-equipment workouts delivered straight to your inbox! Just click here to sign-up!**

This leg blast was created by @TrainerKelli on Instagram

1 Comment

  • Ashley Townsend

    Reply Reply August 19, 2016

    Wow what a powerful short circuit workout. Blew me away. Sweating perfusely and loving it. Thanks so much #flatabsfitness. Feeling more energy every day.

Leave A Response

* Denotes Required Field