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The Perfect 10-Minute Lower-Body HIIT Workout

Attack your glutes, quads, hamstrings, and calves with this rapid-fire routine.
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  • 10

  • 7

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Jump Lunge
Per Bernal

High-intensity interval training is known for its total-body fat-torching effects, even when you’re very short on time. When you choose exercises that focus on your lower half, not only do you get the muscle-building benefits for your glutes, quads, and hamstrings, you also work the largest muscles in your body for a huge metabolic boost.

How it works

“In this workout, strength exercises, like the walking lunges and squats, as well as plyometric exercises, like jumping lunges and jumping squats, work both legs strength and explosiveness in the 10-minute time frame,” says Mark Beier, co-director of training at Shred415 in Chicago, who designed the routine. “When combined with the running intervals, this type of workout will surely elevate your resting heart rate post-workout for a major caloric burn.”

Once you’re comfortable with the moves, feel free to up the challenge by loading your squats, deadlifts, and lunges with dumbbells for even more intensity. On the runs, go as hard as you feel comfortable going to raise your heart rate and your body’s need for oxygen, which in turn burns calories.

Routine

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10-minute HIIT workout to target your lower body

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Walking Lunge

Equipment
Dumbbells
Sets
--
Reps
60 sec.
Rest
0 sec.
How to
Exercise 2 of 7

Run

Equipment
Sets
--
Reps
60 sec.
Rest
0 sec.
How to
Exercise 3 of 7

Bodyweight Squat

Equipment
No Equipment
Sets
--
Reps
60 sec.
Rest
0 sec.
How to
Exercise 4 of 7

Run

Equipment
Sets
--
Reps
60 sec.
Rest
0 sec.
How to
Exercise 5 of 7

Single-Leg Romanian Deadlift

Equipment
Dumbbells
Sets
--
Reps
60 sec.
Rest
0 sec.
How to
Switch sides halfway through.
Exercise 6 of 7

Run

Equipment
Sets
--
Reps
60 sec.
Rest
0 sec.
How to
Exercise 7 of 7

Jump Squat

Equipment
No Equipment
Sets
--
Reps
30 sec.
Rest
0 sec.
How to
Exercise 8 of 7

Jumping Lunge

Equipment
No Equipment
Sets
--
Reps
30 sec.
Rest
0 sec.
How to
Exercise 9 of 7

Run

Equipment
Sets
--
Reps
60 sec.
Rest
0 sec.
How to
Exercise 10 of 7

Side Lunge

Equipment
Sets
--
Reps
60 sec.
Rest
0 sec.
How to
Switch sides halfway through.
Exercise 11 of 7

Run

Equipment
Sets
--
Reps
60 sec.
Rest
As needed
How to
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