The ultimate HIIT leg workout

HIIT leg workout

HIIT workout has nowadays become very famous among athletes and people who want to maintain a healthy lifestyle. Incorporating it into your workout routine is one of the best choices you can make, as it brings many benefits to your body.

This exercise is characterized by burning calories in a short time and consists of mixing periods of intense exercise with short periods of moderate or low intensity exercise.

In this case, you are going to see a practical example of how to do a HIIT workout specifically focused on the legs but with which you will also exercise the abdominal. In this way you will get strong legs and core and at the same time improve your cardiovascular fitness.

HIIT leg workout

HIIT leg workout

Equipment you need to do this workout is:

A treadmill.
A stability ball.

The structure of your HIIT leg workout is as follows.

  • Warm up – 5 minutes (you can warm up on the treadmill at a speed of 6 kms/h).
  • Fast run – 60 seconds (in case you don’t have a treadmill you can also do jumping jacks, skipping or jumping jacks.
  • 20 squats for glutes
  • 20 Lunge
  • 10 burpees
  • 20 squats
  • 20 leg extensions
  • 20 repetitions of leg curls with exercise ball
  • 20 ab crunches
  • 20 repetitions of oblique crunches (bicycle)

Start by doing at least 3 laps of this circuit and improve yourself every day you do it. The goal is to exceed the effort needed to do 10 laps of this circuit and rest the minimum between each round, no more than 60 seconds.

HIIT Legs Workout List

1. Fast running or sprints

This is a great challenge, you must last 60 seconds running at a high intensity.

2. Glute Squats

Start with your feet together and then jump into a wide stance, feet should point outward, bending your knees 90 degrees. Then repeat from the starting position.

3. Lunges

Start with legs hip-width apart. Extend one leg forward to 90 degrees, the back heel should rise. Keep the back knee from touching the ground on the way down.

4. Burpees

Start with feet together. Jump hands up, land with hands in front of feet in the squat position. Extend legs back, get into a plank position. Then turn your feet toward your hands and jump up and repeat.

5. Squats

Stand with your legs apart. Lower 90 degrees parallel to the ground, always keeping your back straight. Make sure your knees are in line with your feet.

6. Leg extensions

Lie on the floor, then lift your legs straight up and lower them back down, holding your position without lifting your back.

7. Leg curl with exercise ball

Lie on the floor, place the ball under your legs, between your calves and heels. Lift your hips off the floor. Repeat.

8. Crunches

Lying on the floor, place your hands behind your neck, then begin to lift your torso as you exhale. Remember to lift your shoulders as well and make sure you’re not pulling your neck as you lift your upper body.

9. Oblique abs

Start with the same position as the abdominal exercises. Guide your elbow towards the opposite leg and repeat alternating.


Well, we hope you really enjoy this HIIT leg workout we’ve given you, even though it’s not the only one you can do, simply with a stability ball you can create a workout that will help you build a great physique.

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