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Sub-45 Minute HIIT! Lower

41 min
 · 
9 exercises
With today's workout we are going to stick with the 2:1 ratio, meaning you should work for twice the amount of time that you rest! Ouch! Get through every exercise and then pour yourself a good ol' cup of tea.  
Jumping Jacks
2 sets
30 secs
15 sec rest
Warm-up - We'll start out today nice and easy!
1:00 rest
Bodyweight Calf Raises
3 sets
40 secs
20 sec rest
HIIT 1 - Continuously perform this for 40 seconds, and then take 20 seconds of rest.
1:00 rest
Donkey Kicks
3 sets
40 secs
20 sec rest
HIIT 2 - Alternate your legs through each set!
1:00 rest
Alternating Curtsy Lunge
4 sets
40 secs
20 sec rest
HIIT 3 - This is going to burn, but it's all worth it! Alternate legs as you go.
1:00 rest
Air Squats
4 sets
40 secs
20 sec rest
HIIT 4 - This workout wouldn't be complete without some squats, would it? Get nice and low.
1:00 rest
Jump rope
4 sets
40 secs
20 sec rest
HIIT 5 - Your final HIIT work for today. No rope? No problem, imagine you have one and jump!
1:00 rest
Lying Leg Raises
3 sets
12 reps
30 sec rest
Keep those feet off the ground!
1:00 rest
Crunches
3 sets
12 reps
30 sec rest
Get those shoulders off the ground!
1:00 rest
Flutter Kicks
3 sets
30 reps
30 sec rest
Flutter each leg 15 times before resting.
Sub-45 Minute HIIT! Lower
41 min
 · 
9 exercises
With today's workout we are going to stick with the 2:1 ratio, meaning you should work for twice the amount of time that you rest! Ouch! Get through every exercise and then pour yourself a good ol' cup of tea.  
Jumping Jacks
2 sets
30 secs
15 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Warm-up - We'll start out today nice and easy!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
  1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
  2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
  3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
  4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
  5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Rest
0:00
next up
Bodyweight Calf Raises
Next
Bodyweight Calf Raises
3 sets
40 secs
20 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
HIIT 1 - Continuously perform this for 40 seconds, and then take 20 seconds of rest.
Primary muscle group(s):
Calves
  • Stand straight with a tight core and flat back.
  • Keep your hands at your sides or hold on to a wall for balance.
  • Bring your feet to be hip distance apart.
  • Focusing the tension in your calf muscles, slowly raise yourself up on to the balls of your feet.
  • Pause at the top of the movement and slowly return to the starting position.
Rest
0:00
next up
Donkey Kicks
Next
Donkey Kicks
3 sets
40 secs
20 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
HIIT 2 - Alternate your legs through each set!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Position yourself on all fours on a mat.
  2. Position your hands underneath your shoulders and place your knees under your hips.
  3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
  4. Lower the knee without touching the floor and repeat the lift.
  5. Once you’ve completed the reps on the right leg, switch legs.
Rest
0:00
next up
Alternating Curtsy Lunge
Next
Alternating Curtsy Lunge
4 sets
40 secs
20 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
HIIT 3 - This is going to burn, but it's all worth it! Alternate legs as you go.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
  2. Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
  3. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Rest
0:00
next up
Air Squats
Next
Air Squats
4 sets
40 secs
20 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
HIIT 4 - This workout wouldn't be complete without some squats, would it? Get nice and low.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Rest
0:00
next up
Jump rope
Next
Jump rope
4 sets
40 secs
20 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
HIIT 5 - Your final HIIT work for today. No rope? No problem, imagine you have one and jump!
Primary muscle group(s):
Calves, Glutes & Hip Flexors
Secondary:
Abs, Hamstrings, Quadriceps
  1. Hold one rope end in each hand out to your sides with the middle of the rope behind you.
  2. Keep the rope ends even with your hips.
  3. Rotate your wrists to swing the rope up over your head.
  4. As the rope  swings down in front of and towards you, jump over the rope with both feet.
  5. Continue rotating your wrists to swing the rope behind you, back up over your head to repeat.

You can vary the speed, use one leg,alternating legs and even the direction you swing the rope in to increase your stamina and coordination.

Rest
0:00
next up
Lying Leg Raises
Next
Lying Leg Raises
3 sets
12 reps
30 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Keep those feet off the ground!
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
  2. Legs straight out in front of you, ankles together and feet slightly off the floor.
  3. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
  4. Return to starting position.
Rest
0:00
next up
Crunches
Next
Crunches
3 sets
12 reps
30 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Get those shoulders off the ground!
Primary muscle group(s):
Abs
  1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
  2. Place your hands lightly on either side of your head.
  3. Keep your elbows in  so that they are parallel to your body.
  4. Push your back down flat into the floor to isolate your abdominal muscles.
  5. Gently curl your shoulders forward and up off the floor.
  6. Continue to push down into the floor with your lower back.
  7. Raise your shoulders about four to six inches only.
  8. Hold and squeeze your abdominal muscles for a count of one.
  9. Return to the start position in a smooth movement.
Rest
0:00
next up
Flutter Kicks
Next
Flutter Kicks
3 sets
30 reps
30 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Flutter each leg 15 times before resting.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
  2. Keep abs engaged and perform short kicks in an alternating fashion.
  3. Repeat as needed and then lower legs to the ground.
Workout done!
Exercises done
of 9
Total time
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  • Mon, Dec 16
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