Popsugar Health & Fitness Workouts Abs and Legs HIIT Workout Strengthen and Sculpt Your Abs and Legs With This World Cup-Inspired HIIT Workout 26 June 2019 by Tamara Pridgett View On One Page Photo 1 of 7 ADVERTISEMENT () Start Slideshow Share This Link Copy ← Use Arrow Keys → 1 Glute Bridge Lie on your back with your knees bent and your feet flat on the ground. Leave your arms down by your sides with your palms flat on the floor. Press down into the ground with your heels and push your hips into the air as high as you can to form a flat bridge. Squeeze your glutes at the top of the motion while holding for a two- to three-second count. Repeat for 40 seconds followed by 20 seconds of rest. Previous Next Start Slideshow Trainer TipsIntermediate WorkoutsLeg WorkoutsHIITAb Workouts30-Minute WorkoutsLeg ExercisesStrength TrainingWorkoutsAb Exercises