30 Minute Lower Body HIIT

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Duration: 32:19

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Equipment needed:

  • Mat
  • Weights

What It Is

Work harder, not longer. This lower body 30 minute HIIT workout is just that—high intensity. The short, intense bursts of an elevated heart rate will rev your metabolism like no other workout and will burn mega calories. This 30-minute HIIT workout is focused on helping you firm up the buns and tone the legs.

HIIT workouts are not for the faint of heart, but with enough time and practice, everyone can reap the benefits. Chris will provide plenty of encouragement! However, if you are just beginning, don’t worry—modifications are given throughout the workout as needed.

The Moves

This 30-minute HIIT workout includes athletic drills and sculpting exercises such as plies, squats, lunges, and power moves that will bring your heart rate into your anaerobic zone. When your heart rate is in this zone, you will achieve a higher calorie burn in a shorter amount of time.

This lower body 30 minute HIIT workout is made up of Tabata-style intervals which consist of 20 seconds of all-out effort followed by 10 seconds of active recovery eight cycles in a row, totaling four minutes. We’ll do five Tabata intervals in total with 45 seconds in-between each interval—just enough time to catch your breath and go again. You’ll need a few sets of dumbbells and a mat for this workout.


Research shows that shorter, high-intensity workouts can do more for your health than longer, more leisurely workouts. You can improve your heart health and significantly reduce your risk for metabolic syndrome.

This 30-minute HIIT workout encompasses both cardio and strength, so that you not only get your heart rate up but build muscle and rev your metabolism all at the same time. Torch calories and improve your fitness level, all while building muscle—BAM!

All exercises you perform are your own responsibility and you perform them at your own risk. Always seek the advice of a physician or other qualified health provider before starting any physical exercise, fitness or wellness regiments of any kind.