Intense 16 Minute Lower Body HIIT Workout

January 18, 2020 Mona No comments exist
lower body HIIT workout

Happy New Year guys! Even though we’re already more than half way through January it’s never too late to wish someone a happy new year :)! To anyone reading this, I hope you have an abundance of joy, success, adventures, memorable moments and love in this year!

I took a little break from working out over the holidays, however I kept active with going on long walks and playing with my daughter. Now I’m back on track again and I have a killer workout for you. A 16 minute lower body HIIT workout you’re going to love.

As many of you know HIIT stands for high intensity interval training. This type of workout is defined as short, intense bursts of physical activity paired with short rest intervals.

My favourite thing about HIIT workouts, aside from their ability to increase metabolism, is that they can be done anywhere. HIIT workouts don’t require much space and can usually be done without equipment. In addition, if you are a beginner and want to do this workout I recommend you do it without weights.

Furthermore, as you read through this blog post, you’ll find other modifications you can do if you’re a beginner. Now, if you’re ready to get hot and sweaty let’s dive into this workout!

16 Minute Lower Body HIIT Workout


Home Workout GIF - Find & Share on GIPHY

How to perform:

First exercise in this 16 minute lower body HIIT workout is a fun one! Begin by standing tall with your feet shoulder-width apart. Step your left leg behind you and lower down until your right thigh is parallel to the floor. Your right knee should be in line with your right ankle.

Squeeze your glutes and push down through your right heel as you kick your left leg in front of you. Straighten your right leg as you come up. This exercise will for sure test your stability and flexibility so make sure your abs are engaged at all times.

If at any point you feel like you need to lower the intensity, lower down into a reverse lunge, come back up to starting position, THEN kick you leg out in front of you. This way you get a little break in between.


Home Workout GIF - Find & Share on GIPHY

How to perform:

Repeat all of the above with the right leg!


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How to perform:

Let me tell you one thing – this sh** is hard to explain haha! Honestly, I learned this move by watching Natacha Oceane do it over and over again until I figured it out. I’m gonna do my best to explain it now, however I’ll probably get lost in words so I suggest you just watch the GIF above until you figure it out on your own :D!

This move is a great full body exercise with some extra focus on the booty and hamstrings. It combines momentum and muscle control which allows for greater results.

To begin, grab a dumbbell and hold it in the middle. Get a tight grip so it doesn’t fly away as you swing it haha! You can also try holding it by either side of the plates. Once your stance is firm and your core engaged, bend your knees slightly and push your hips back. Swing the weight between your legs.

When the weight is behind you squeeze your glutes and thrust your hips forward to bring the weight in front of you. At the same time lower your booty all the way down so you’re in a sort of a yogi squat. From here lift your booty up towards the ceiling and once again swing the dumbbell back inbetween your legs.

Once more squeeze your glutes and thrust your hips forward to bring the weight up to chest level this time. At the top of the movement contract your glutes, quads and abs. That’s one rep. Allow the weight to swing back between your legs as you continue to repeat this exercise until the time is up.

To avoid injuries don’t allow your back to arch at any time throughout this exercise. Keep your feet firmly planted on the ground and your core tight at all times. If at any point you need to lower the intensity, simply do regular dumbbell swing.


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How to perform:

Get in the starting position by placing your feet together, hands at your side, chest up, gaze in front of you. From here you’re going to quickly lower into a squat but as you do so, you’re gonna jump with your feet outwards. Just so your feet are placed a little wider than shoulder-width (think of a jump squat).

You got that? Great! Now as you’re lowering into a squat, you’re gonna touch the ground with your hands. When you do, jump up into the starting position. Feet together, arms at your side, core engaged, back straight. That’s one rep. Keep repeating until the time is up.

Keep in mind, if it’s difficult for you to touch the floor with both hands at the same time you can alternate between your left and right hand. So the first time you come down, touch the floor with your left hand, the second time with your right hand, and so on.

If you want to make this exercise a little more difficult on your glutes, add a booty band.


Fitness GIF - Find & Share on GIPHY

How to perform:

You’re going to love and hate this exercise. Love because it’s gonna give you a breather from all the jumping, yay! And hate because it’s gonna make your quads burrn!!

Begin by placing your feet shoulder-width apart, toes pointing slightly out. Hinging at the hips, stick your butt out and lower down into a squat. (If it’s within your power lower down so your quads are parallel with the floor. Otherwise do the best you can.) Put your arms out in front to help with balance.

Now simply move a few inches up and down as you perform squat pulses. Keep in mind to have your core engaged throughout the whole exercise as well as keeping your chest up. You should feel this exercise in your quadriceps and glutes the most. However, if you wanna up the intensity use a booty band when performing squat pulses. You can add weights as well if you feel like it!


Jumping Lunges GIF - Find & Share on GIPHY

How to perform:

Are your quads on fire yet? I bet they are and they’re gonna burn even more after this exercise. I have such a love-hate relationship with jumping lunges and I know I’m not the only one haha!

Alright, let’s get started! Your starting position is feet placed shoulder-width apart, core engaged, gaze in front of you. From here jump your right leg in front of you and your left leg behind you. Both knees should be at 90 degrees.

Try to get your right quad/thigh parallel to the ground. Jump up and switch your legs in midair, now your left leg is in front and your right leg is behind you. Continue jumping back and forth until the time is up.

If at some point the exercise becomes too difficult for you, lower the intensity before stopping completely. You can do this by cutting out the jumping completely and simply doing alternating lunges.


Home Workout GIF - Find & Share on GIPHY

How to perform:

Our last exercise of this lower body HIIT workout is kneeling to low squat. Another great exercise to target your quads, glutes and abs. Start in a low squat, where your feet are slightly wider than shoulder-width apart. Knees bent at 90 degrees, chest up, core engaged, back straight and gaze in front of you.

From this position you’re going to lower you right knee down then your left knee. Now you in the kneeling position. Make sure to have your core engaged in this position as well. Also try not to let your butt stick out but keep your body in one straight line. All the way from your knees to the top of your head. Your feet should be aligned with your knees, imagine them like two parallel rail roads.

Lead with your right foot then left to come back up to low squat. Whenever you’re moving, going down to the kneeling position or up to low squat, push through your heels, as if you’re trying to push the floor away from you. This will help you engage your glutes and quads more and it won’t put stress on your back which will help you avoid injuries.

Keep alternating which leg/foot you lead with. We started with the right when going down and right again when going back up. For the next rep lead with your left leg. A great way to remember alternating your legs is to lead with the leg that last touched the floor when you got back up to low squat.


I’m pretty much guessing this is what you came for so let’s get straight into it. For this workout perform each exercise for 20 seconds and rest for 10 seconds between the exercises. Once you complete the first round you’re going to rest for 40 seconds then start round 2! Keep repeating until you do 4 rounds in total.

To sum up:

  • do each exercise for 20 seconds
  • rest 10 seconds between exercises
  • rest 40 seconds after each round
  • 4 rounds in total

For beginners:

  • do each exercise for 20 seconds
  • rest 20-30 seconds between exercises
  • rest 50-60 seconds between rounds
  • 3-4 rounds in total

NOTE: Due to the intensity and stress put on the body, HIIT workouts are not recommended to be done more than 1-3 times per week.

This workout gets me so sore each time I do it and I freaking LOVE it! It’s one of my favourites and that’s why I wanted to share it with you guys. Let me know in the comments below how badly your legs were shaking after you completed the workout 😉

Happy sweating,

M, xo

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