Workout Routines

The 10-minute HIIT workout to target your lower body

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

Jump Squat
Drazen Lovric / Getty
Drazen Lovric / Getty
Duration 10
Exercises 7
Equipment Yes

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.

10-minute HIIT workout to target your lower body

Exercise 1.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
-- sets
60 sec. reps
0 sec. rest

Exercise 2.

Run How to
Run thumbnail
-- sets
60 sec. reps
0 sec. rest

Exercise 3.

Bodyweight Squat You'll need: No Equipment How to
Bodyweight Squat thumbnail
-- sets
60 sec. reps
0 sec. rest

Exercise 4.

Run How to
Run thumbnail
-- sets
60 sec. reps
0 sec. rest

Exercise 5.

Single-Leg Romanian Deadlift You'll need: Dumbbells How to
Single-Leg Romanian Deadlift thumbnail
-- sets
60 sec. reps
0 sec. rest
Switch sides halfway through.

Exercise 6.

Run How to
Run thumbnail
-- sets
60 sec. reps
0 sec. rest

Exercise 7.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
-- sets
30 sec. reps
0 sec. rest

Exercise 8.

Jumping Lunge You'll need: No Equipment How to
exercise image placeholder
-- sets
30 sec. reps
0 sec. rest

Exercise 9.

Run How to
Run thumbnail
-- sets
60 sec. reps
0 sec. rest

Exercise 10.

Side Lunge How to
Side Lunge thumbnail
-- sets
60 sec. reps
0 sec. rest
Switch sides halfway through.

Exercise 11.

Run How to
Run thumbnail
-- sets
60 sec. reps
As needed rest
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