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 7 of 7 ADVERTISEMENT () Start Slideshow Share This Link Copy ← Use Arrow Keys → 7 Jump Squat Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control. Repeat for 40 seconds followed by 20 seconds of rest. Previous Next Start Slideshow Trainer TipsIntermediate WorkoutsLeg WorkoutsHIITAb Workouts30-Minute WorkoutsLeg ExercisesStrength TrainingWorkoutsAb Exercises