This HIIT routine, designed to increase strength and endurance in the legs, is quick and easy to follow but anything but easy to complete. You will find that no matter how much endurance you have this workout will push you to your limits and then some. Keep in mind however that like any workout routine you ultimately control the overall difficulty level. So, if you are new to HIIT then take the easy way out and rest when you need to as many times as you need to. If you are a HIIT veteran on the other hand, then be sure to push yourself to the max every second and don’t stop unless your legs are giving out on you.

To make sure you are always pushing yourself more and more try running through this routine once a week improving upon the last time you did it by making it through each exercise just a few more seconds before you have to take a break. If you can make it all the way through with me then do your best to move more quickly than I do, with cleaner form and more range of motion. As you get more and more tired your body will find every way it can to cheat and make the exercise you are doing easier. Try to focus on form first and time in between rest breaks second. For example, you will get more out of the total routine if you have close to perfect form and have to take multiple rest breaks rather than force yourself through the whole time with bad form. Good form with full range of motion is always best.

I should warn all of those how do this routine that if you push yourself through this routine you will be very sore the next day or two ...or four. To keep that soreness to a minimum be sure to stretch, drink plenty of fluids before, during, and after, and be sure to refuel with small portions of carbohydrates every 20-30 minutes for the next hour to two hours after you are done.

Because of the nature of this routine you can expect to burn a very high amount of calories as well as benefit from an elevated calorie burn for the next 24 to 48 hours. The calorie burn you can expect from just the routine itself (not its residual burn) is anywhere from 13 to 18 calories a minute averaged out over the entire routine (including the warm up) so total for this routine you can expect to burn 364-504 calories just in the 28 minutes it takes you to complete this routine not including the residual burn that can easily tally up to 1000 extra calories over the next two days.

Lower Body HIIT For Strong Legs Structure:
2.5 Min Warm up
17 Min HIIT intervals
9 Min Burn out

Warm Up:
20 sec - Deep Squat (body weight only)
20 sec - Standing Toe Touch Kick Alternating
20 sec - Up and Out Knees (Slow)
20 sec - High Knees (Slow)
60 sec - Jumping Jacks

HIIT Workout Structure: (2x per group)
45 High Intensity
45 Medium Intensity
30 Sec Active Rest

Group 1
High Knees
Jumping Jacks
Jog in Place

Group 2
Pulse Squat Jump
Jumping Jacks
Jog in Place

Group 3
Lateral Jumps
Jumping Jacks
Jog in Place

Group 4
Jumping Lunges
Jumping Jacks
Jog in Place

Burn Out Structure: 2 Minutes of Each Exercise Straight with 10 Seconds rest between exercises.
Wall Jump
Alternating Lunge and Squat
Shoulder Bridges
Straight Leg Dead Lift (Body Weight)