Build strength fast with this lower body HIIT workout

High-intensity interval training, or HIIT, is a form of fitness exercise that involves working for short periods of time driven by all-out effort, followed by rest to allow your heart rate to recover. It has many advantages for those interested in a time-efficient, heart-rate-elevating, boredom-free workout. If your interest is piqued, then the latest episode of Good Moves, a 20-minute lower-body HIIT workout with trainer Cat Atienza, is just what you’re looking for.

This routine targets your legs, glutes, and hips with lunges, squats, and quick transitions between different exercises. You can add weight to build more strength or you can just keep body weight to focus on muscle endurance. Either way, this workout really packs a punch. (You may want to keep a sweat towel nearby.) The best part of this workout is that it’s information-rich, and Atienza guides you through each step with great patience and explanation.

This routine consists of two circuits with three exercises. Atienza starts with a simple dynamic warm-up of jumping jacks, hamstring scoops, lunges and good mornings to avoid injury and allow you to get the most out of the session.

The first circuit includes exercises that require you to shift your legs forward and backward, testing your balance and single-leg strength. These include Sis Lunge (a combo of forward and reverse lunges), Bear Plank to Full Plank (which requires you to walk your feet back and forth to maintain level hips and pelvic stability), and Glute Bridge to Hamstring Bridge (when you slide or step ) your legs out and back one at a time without letting the rest of your body rock back and forth).

Some other exercises the video includes include deadlifts, which target the entire back of your legs, from the ankles to the glutes, and side planks for a leg raise that engages your core, as well as the outer hips and side glutes. As the inner thigh.

The video ends with a relaxing cool-down rewarding you for all your hard work

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