Wednesday, January 28, 2015

Workout Wednesday: HIIT Legs and Cardio

Hi All!
It's my first workout post of the new year. I'm finally in the swing of things with my new job, and since I get up early in the mornings now, I need quick workouts to get me going for the day. I have been working on figuring out some really effective workouts for those short on time for my new e-book that I'd like to publish this year. I like to mix things up in my workouts...Usually they include plyo movements, compound movements, and isolation movements....SO I thought it would be fun to put together a 5-minute workout for legs. Little did I know that I would be sore for two days from working out just a little over 5-minutes! WHOA!! I felt muscles I didn't even think I had...haha...

So, without further ado, let me introduce the exercises to you.

Runner's Lunge to Knee Lift
Start in Runner's Lunge with 1 hand tapping the ground, right leg in front, left leg behind. As you start to stand , drive your rear knee forward, and ad a hop on your right leg, bringing your left knee up in front of you. Repeat for reps on your right leg, and the complete reps with your left leg in front. Take this exercise slowly at first, and if you're a beginner, feel free to start out with a basic lunge, adding the knee drive.

Side Lunge to Knee Lift
Standing with feet together, take a wide step to the right with your right foot, keeping your left leg straight. Using your left leg, stand, bringing your right knee in front of you as you balance on your left leg. Repeat for reps on your right side, then left. Once again, don't be afraid to take it slow. Perfect your form first. :-)

Glute Bridges (with or without resistance bands)
For starters, if you have one, tie a resistance band or loop tight enough that pressing outward with your legs creates some tension. Lie on your back, knees bent and feet flat. Pressing through your heels, squeeze your glutes and lift up off the floor, weight in your shoulders, and not your neck. Hold for a few seconds and then slowly lower until you're an inch off the ground.  (This is a great exercise for those who sit at desks.) At the end of each set, hold the same amount of seconds as reps.

Let me know how you liked this high intensity training workout!

What's your winning workout formula? Tell me in the comments below!

Oh, and check out the new blog badge! Snag this badge and put it on your website/blog....I promise I'll return the favor! :-)

Just two more days 'til Friday!

- Julie


  1. Hey! Can this workout really blast fat in five mins? Or would it be more affective to start your timer over 2 more times and do it as long as you can for 5 mins?

  2. Hi! This workout uses plyometrics, which get the heart rate up pretty high. It is effective at just 5 minutes. If you want to add the extra time, then go ahead, but I like to race against the clock.. I can get 3 rounds in with good form in 5 minutes...can you?

  3. awesome! I love working my legs, this looks great!

  4. That looks like a killer leg workout and those lunges will definitely do the trick - and leave you sore!! #wowlinkup

  5. I love HIIT workouts. This looks like a great one for the legs. Thanks for sharing #wowlinkup

  6. I love short high intense workouts but my knee doesn't love them right now. I can't wait to it heals and I can do workouts like above. #wowlinkup

  7. I need to get back into the habit of HIT workouts. I bet my legs are gonna burn!!! And that's a good thing, because I need it.