Training

Get Shredded For 2016! Lower Body HIIT Workout

Get Shredded For 2016! Lower Body HIIT Workout

The previous article was about the upper body HIIT for the New Year shred, but if you’re serious about burning some calories then a lower body HIIT workout is just what you need. The upper body compound lifts are great for jump-starting your body into a fat burning furnace but things like squatting, lunging and deadlifting will have you drenched in a pool of sweat when mixed with the right cardio. Try this workout on for size and expect to work- hard.


Giant Set #1: Squats/Leg Extensions/Run in Place

To start things off we’re going hit a compound lift followed by an isolation movement for that deep burn and then finish with the cardio. Since the squat requires the most energy output we’ll lead off with this compound movement. The leg extension will be great to follow up the squat since the quads will be nice and pumped. Running in place might look a little different to some in the gym but if you’re short on space and can’t actually run sprints, these will do the trick.

lower body hiit workout

  • Start off with conventional back squats, shoulder width apart and use a tempo of 3 second negative and a 1 second positive
  • Immediately head over to the leg extension machine and use a weight that you can hit around 15-20 reps with focusing more on the squeeze and tempo than anything else
  • After the quads are blitzed, run in place getting the knees up as high as possible for a continuous 30 seconds without breaking form

Sets and Reps:

  • Squats: 4 x 10-12
  • Leg Extensions: 4 x 15-20
  • Run in Place: 4 x AMRAP in 30 seconds
  • Do all three exercises then rest 90 seconds per round

Giant Set #2: BB Deadlifts/DB Walking Lunges/Lunge Jumps

We’ve hit primarily the quads so far in this fat burning leg workout, but now let’s show the hamstrings and glutes some love with deadlifts and lunges. You’ve already exhausted yourself with the max effort squats but it’s no excuse to go light on these deadlifts. The heavier you’re able to go, the more muscle and more fat loss you’ll experience. Let this be some motivation to throw on that couple 10’s, belt up and lift some weight!

lower body hiit workout

  • Use a conventional deadlift stance with feet shoulder width apart and hands in a claw grip or use straps for regular grip
  • Bend knees and pull the weight up to the top all while keeping back flat and lats flexed throughout movement
  • Head over to an open area and perform DB walking lunges by placing DB’s on shoulders, taking a step forward and ensuring the front knee never goes over the toe
  • Push yourself back up to the top and alternate legs
  • Since you’ve got the lunge form down, drop the weights and perform jumping lunges- also alternating legs each jump

Sets and Reps:

  • Deadlifts- 3 x 6-8
  • DB Walking Lunges- 3 x 12 each leg
  • Jumping Lunges- 3 x AMRAP in 30 seconds
  • Do all three exercises then rest 90 seconds per round

Giant Set #3: Good Mornings/Box Step-Ups/Jump Squats

The hamstrings and quads have gotten an insane amount of work already, but we’re not done. Good mornings will help isolate the hamstrings and really focus on the glute/hamstring tie-in as well as overall hamstring development. The box step-ups will help with unilateral training and balance as well quad development. The jump squats will just plain suck- there’s no denying this but just push through it and get on your way to a leaner body.

lower body hiit workout

  • Set up bar as if you were to perform back squat in squat rack
  • Keeping your back flat lead with the butt first by sticking it out and keeping knees straight but not locked
  • Feel stretch in your hamstrings and contract to return to the top of the movement
  • Head straight over to a bench or box with a set of heavy dumbbells
  • Step up on to the box and return back down- alternate legs between reps
  • Put down the weight and go right into jump squats for half a minute

Sets and Reps:

  • Good Mornings: 3 x 10-12
  • Box Step-Ups: 3 x 10-12 per leg
  • Jump Squats: 3 x AMRAP in 30 seconds
  • Do all three exercises then rest 90 seconds per round

Take-Home Message

This is just a sample workout for burning some major fat through way of using compound lifts, isolation exercises and short bursts of functional cardio. This workout shouldn’t take any longer than a normal leg workout even though it’s a lot of volume but shorter rest times and all giant sets.

Get your ice bath and foam roller ready because after this session, you’re going to need it.



Tyler Stark

Tyler Stark

Writer and expert


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