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The Lower-Body HIIT and Lifting Circuit

Hit every major muscle in your lower body with this high intensity workout.

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Male-With-Beard-Performing-Pushup-Knee-Tuck
Master1305 / Shutterstock
Male-With-Beard-Performing-Pushup-Knee-Tuck
Master1305 / Shutterstock

I see so many people overtrain and crash diet for quick results, then quit if and when it gets too hard. I want you to be strong enough for everything else in life, whether it’s hopping on a wakeboard or riding a quad. So when putting these workouts together, I really wanted to get back to basics

Based off my popular LIIFT4 program on Beachbody OnDemand, this efficient and effective lower-body circuit workout combines old-school lifting 101 with the science of high-intensity interval training (HIIT).

A study published in the Journal of Strength and Conditioning found that active people who performed a HIIT workout compared with just cardio or just weights burned significantly more calories. Remember, it doesn’t have to be all or nothing. Consistency will get you to your goals.

Joel Freeman is a Beachbody Super Trainer and creator of LIIFT4, an eight-week weights-and-HIIT program. Check it out on beachbodybuilding.com.

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Routine

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For each block (marked A and B), complete 10 reps for each move, back-to-back, rest 30 seconds, and repeat 2 more times before moving on to the next block.

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

Dumbbell Squat

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Equipment
Dumbbells, Weight Plates
Sets
3
Reps
10
Rest
--
Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Exercise 5 of 9

Dumbbell Lunge

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Exercise 7 of 9

Dumbbell Side Lunge

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Exercise 8 of 9

Lying Dumbbell Hip Thrust

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
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