Fitness
Work your hamstrings, quads, and glutes as you get your cardio in.
A fast and furious HIIT session is always a great way to get your heart pumping.
Basketball and volleyball players should work on their vertical jump in their HIIT workouts.
If youre ready to sweat it out, keep scrolling for some fiery HIIT leg workouts that trainers recommend.
-Burpees, 30 seconds.
- Slowbodyweight forward lunges, 30 seconds.
Jumping jacks, 30 seconds.
Slow bodyweight squats, 30 seconds.
Alternating leg jump switch lunges, 30 seconds.
Slow lateral lunges, 30 seconds.
Repeat the whole circuit 3 to 5 times.
210-Minute Plyometrics
Got 10 minutes?
Try this routine that features spicyplyometric exercises.
The skater exercise and side lunges are great fortargeting the hip musclesas well.
- Rest, 10 seconds.
-Pop squats, 30 seconds.
Side to side skaters, 30 seconds.
Alternating leg jump lunges, 30 seconds.
Run in place, 30 seconds.
Repeat 4 times.
Dumbbell squats, 30 seconds.
High knees, 30 seconds.
Dumbbell deadlifts, 30 seconds.
Burpees, 30 seconds.
Repeat the whole circuit 4 times.
Alternating front lunges with dumbbells, 60 seconds.
Jumping jacks, 60 seconds.
Alternating side lunges with dumbbells, 60 seconds.
Running in place with butt kicks, 60 seconds.
Goblet squats with one dumbbell, 60 seconds.
Repeat the entire routine 3 times.
This can be the boost you better keep your workouts interesting, he tells Bustle.
-Wall squats, hold for 30 to 60 seconds.
Face a step or plyometric box.
Squat jumps, 20 reps.
Rest for 60 seconds.
Repeat the entire circuit 4 to 5 times.
Squats, 20 seconds.
-Glute bridges, 20 seconds.
- Lunges, 20 seconds.
-Deadlifts, 20 seconds.
- Do 8 rounds for a total of 4 minutes.
J Sports Sci Med.
PMID: 26664271; PMCID: PMC4657417.
