10-Minute At Home Lower Body HIIT Workout (no equipment required)

Here's part 2 of the 3-part series of 10-minute HIIT workouts to keep you active this week while visiting family and friends over the holiday.  (If you missed Part 1 where we focused on our abs, check it out here.)  We all need to take a break from time to time, especially when it involves getting together with friends and family that you just don't see nearly enough, but that's not to say you shouldn't get some type of physical activity in this week, even if it IS Thanksgiving!  

So, while the stuffing is baking and the pies are cooling off, why not get the family together for a quickie workout like this one?  You don't need any equipment other than a timer and some floor space.  Keep your energy up and muscles in check in just 10 minutes... ready?!

10-Minute At Home Lower Body HIIT Workout

10-Minute At Home Lower Body HIIT Workout

Same as with yesterday's HIIT workout: start with Pair 1 and go through each pair for 1 minute (30 seconds each exercise).  Go through the entire workout twice for a total of 10 minutes.  Try not to take any breaks until you're done!  Let's go!

Pair 1

Plyo Squats - start in a squat position as low as you can get, arms bent as if in a prayer position.  From here, propel yourself up into the air, swinging your arms down by your sides as you jump.  As you land back down, immediately lower yourself back down into a squat.  Remember, be light on your feet and keep the motion fluid.  Continue for 30 seconds.  Trainer Tip: to decrease the intensity, simply squat in place without the jumps.

Alternating Free Throw Jumps (5 each side) - just like they sound, you're going to start as if you're about to shoot a free throw in basketball.  With one foot slightly in front of the other, squat down slightly and jump up, reaching your arms up as if shooting the ball.  Immediately land back down, and do 4 more jumps on that side.  Switch sides and repeat the 5 jumps.  Keep alternating 5 jumps per side for 30 seconds.

Pair 2

Alternating Single Leg Squats - just like they sound, you're going to squat down as low as you can get on a single leg, keeping the other leg extended out in front of you.  Alternate legs as you go, continuing for 30 seconds.

Jump Lunges - start in a lunge position and propel yourself up into the air, switching legs mid-jump, and land back down in a lunge on the opposite side you started on.  Keep alternating jumps for 30 seconds.  Trainer Tip: if the jumping is too much, do step back lunges instead.

Pair 3

180˚ Jump Turns - these are similar to the plyo squats except you'll add a 180˚ turn in the middle when you jump.  So you're starting in a squat with your hands in a prayer position.  From here, propel yourself up and turn to the other side, landing back down on a squat again.  Keep alternating squat turns for 30 seconds, getting as low as you can before you jump.

Sumo Squat to Side Kick - start standing in a wide stance, toes pointed outward.  Squat down as low as you can, then press up onto your left leg and kick your right leg out to the side, driving with your heel.  Immediately squat back down and do a side kick with your left leg.  Keep alternating squat + kick for 30 seconds.

Pair 4

Side-Lying Kicks (Right) - lay all the way down on your left side, and raise your right leg slightly.  From here, bring your knee in and extend it out straight into a side kick, driving with your heel.  Bring it back in toward your chest, and kick it out again.  Keep kicking for 30 seconds.  Trainer Tip: to get the most out of this move, keep your foot flexed and kick with your heel.

Side-Lying Kicks (Left) - same thing on the other side. 

Pair 5

Reverse Plank Leg Lifts - similar to yesterday's reverse plank knee tucks, but this time you're keeping your legs straight and lifting them up as high as you can.  So you're face up, hands under shoulders, pelvis raised with your heels dug into the ground.  Keeping your spine straight (i.e. no dip in the hips), lift one leg up as high as you can.  Put it back down and lift the other leg up.  Keep alternating leg lifts for 30 seconds.

Donkey Kicks in Plank (5 each side) - start in a low plank, elbows under shoulders and palms flat.  Raise 1 leg and bend your knee 90˚ so your heel is up toward to ceiling.  From here, kick that leg up like you're trying to kick the ceiling with the bottom of your foot, keeping your foot flexed the entire time.  Do 5 kicks on one leg, then switch to the other.  Alternate every 5 for 30 seconds.

Remember to go through this workout once more for the full 10-minute HIIT.  Have fun!  The last part of this 3-part series will be up tomorrow - a 10-minute HIIT workout for your upper body.  Stay tuned!

Readers: chat with me!  Do you like HIIT workouts?  What are your favorite ways to work your legs and glutes?  Do you do bodyweight exercises or use equipment (or maybe a mix of both)?  What are your holiday plans?