Dear legs and butt, I'm writing to say I'm sorry. I'm sorry that this intense, lower-body HIIT (high-intensity interval training [1]) workout doesn't give you much of a break and works you to the ground. You will be burning for three minutes straight until you get a sweet one-minute rest, only to go back to burning again. So, my apologies.
But then again, you're welcome. This workout will make you stronger — and will help you grow [3]! So take a deep breath, legs and butt. You are about to have one of the most intense 28-minute workouts of your life.
The Workout
Directions: Complete the four-minute circuit, below, seven times for a total of 28 minutes. Do each exercise with proper form for the entire minute, switching to the next exercise as quickly as possible. Push yourself hard for those three minutes, knowing you get a one-minute rest to recover. Be sure to give your body a proper warmup and cooldown, too.
One-minute goblet squats [4]
One-minute box jumps [5] (do step-ups [6] for an easier modification)
One-minute lunge jumps [7]
One-minute rest
If you're not sure how to do each move, check out the details, below.
Goblet Squats
- Start standing with your feet wider than shoulder width, holding one dumbbell in both hands. Choose a medium to heavy weight. You want to feel this. It's OK to have to take a couple breaks during the minute.
- With your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
- With your weight focused in your heels, push yourself up to the starting position.
- Do as many reps as you can for one minute.
Box Jumps
- Stand in front of a box. If you're new to box jumps, choose a box that's 12 inches high. If you're more advanced or taller, go for a 24-inch box.
- Use your starting position to set up the entire movement: engage your core, bend at the knees, and allow your arms to provide you with momentum, jumping onto the top of the box. If this is too hard, just step up with one foot at a time.
- Step down with one foot at a time to complete one rep.
- Do as many reps as you can for one minute.
If box jumps or step-ups aren't for you or you don't have access to a box, do jump squats [8] instead.
Lunge Jumps
- Stand with your feet together and your knees soft.
- Jump and come into a lunge with your left leg forward.
- Push off with both feet, jumping them together and then hopping into a lunge with your right leg in front.
- Jump your feet back together to complete one rep.
- Do as many reps as you can for one minute.