The Ultimate HIIT Leg Workout

HIIT leg workout

The HIIT workout has become very popular these days among athletes as well as 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 period of time and consists of mixing periods of intense exercise with short periods of moderate or low intensity exercise.

In this case, you will see a practical example of how to do a HIIT workout that focuses specifically on the legs, but also works the abs. This will give you strong legs and a strong core while improving 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 each day you do it. The goal is to exceed the effort required to complete 10 laps of this circuit, resting at least 60 seconds between each lap.

HIIT Legs Workout List

1. Fast running or sprinting

This is a great challenge, you have to run at a high intensity for 60 seconds.

2. Gluteal squats

Start with your feet together, then jump into a wide stance, feet should be facing outwards, bend 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, letting the rear heel rise. Do not let the back knee touch the floor on the way down.

4. Burpees

Start with feet together. Jump hands up and land in a squat position with hands in front of feet. Extend your legs backward to a plank position. Then turn your feet towards your hands, jump up and repeat.

5. Squats

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

6. Leg Extensions

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

7. Leg Curl with Exercise Ball

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

8. Crunches

Lying on the floor, place your hands behind your neck and begin to lift your torso as you exhale. Remember to lift your shoulders as well and make sure you don’t pull your neck as you lift your torso.

9. Oblique Abs

Begin in the same position as the abdominal exercises. Guide your elbow toward the opposite leg and repeat alternately.


Well, we hope you really enjoyed this HIIT leg workout we gave you, although it’s not the only one you can do, simply by using a stability ball you can create a workout that will help you build a great physique.

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