Leg Exercises

High Intensity Interval Training at Home

Take the path to fitness, one step at a time with this HIIT workout.


To perform thrusters, hold a 25- or 45-pound plate at chest level and sit back, leading with your butt and keeping your knees behind your toes, onto the second or third stair. Once you’ve landed, stand up quickly and, in one motion using momentum generated by your lower body, press the plate overhead. For step-ups, hold the plate in a comfortable position and simply step to the second or third stair, step back down again, then repeat with your opposite leg.

The Workout

Exercise Sets Reps Rest
Weight Plate Thruster 1 10 60 Seconds

Weight Plate Step-Up 1 10 (per leg) 60 Seconds

*Perform as many rounds as possible of both exercises, stopping when you can no longer reach 10 reps of either move.