15 min

Full Body HIIT | Lower Body and Glutes Focus + Cool Down

This 15-minute full body HIIT workout combines high-intensity interval training with a focus on the lower body and glutes. Designed to tone, strengthen, and build endurance, this quick and sweaty session slows down to emphasize alignment and joint safety, then picks up speed to maximize intensity and cardiovascular benefits. Each round repeats the movements, giving you opportunities to refine your form and increase your pace.

The structure includes 30 seconds of intense work followed by 15 seconds of rest. Begin with a dynamic warmup featuring walkout lunges with a twist, then progress through burpees, down dog kicks, bridge lifts, side planks, squats, and jumping lizard lunges. End with an optional 5-minute cool down to stretch and recover.

This mindful approach to HIIT ensures you’re not only getting stronger and more toned but also protecting your joints for long-term health and mobility.

Benefits:

• Strengthen and tone lower body and glutes
• Build endurance and cardiovascular fitness
• Improve alignment and protect joint longevity
• Boost metabolism with a quick and efficient workout
• Balance strength and safety with opportunities to increase intensity

• Duration: 15 minutes (+optional 5-minute cool down)
• Focus: Lower body, glutes, and full body strength and tone
• Structure: 30 seconds of work, 15 seconds rest, repeated rounds
• Key movements: Warmup with walkout lunges and twist, burpees, down dog kicks, bridge lifts, side planks, squats, jumping lizard lunges
• Theme: Balance alignment and intensity for strength, endurance, and joint safety