Lower Body Strength/HIIT Workout; 30 Minute Challenge Day 10

This workout focuses on keeping your heart rate elevated through the use of interval training.  It is a very challenging workout that will leave your legs and butt screaming!

Warm Up

Be sure to warm up for 5-10 minutes prior to starting this routine!


I.  Jump Rope 10 Minutes

II.  Perform Each exercise for 50 seconds, rest for 10.

  1. Dumbbell Swing Squat with heavy weight
  2. Jump Rope Knee Highs
  3. Back Lunge to Front Kick holding 8lbs medicine ball overhead - Right
  4. Jumping Squat
  5. Back Lunge to Front Kick holding 8lbs medicine ball overhead - Left
  6. Jump Rope Knee Highs
  7. 2 Squats then back lunch each leg.  Repeat.
  8. Front Lunges stepping out at an angle with heavy weight - alternating legs
  9. Squat to side leg raise - Right Side
  10. Squat to side leg raise - Left Side

III.  Repeat Segment II.

Bonus:  1 Minute each -

  • Donkey Kicks (right leg)
  • Donkey Kicks (left leg)
  • Leg Circles (right leg)
  • Leg Circles (right leg)
  • Bridge Tippy Toe pulses
  • Ball/Butt Pulses - Lying on tummy with ball between ankles and arms extended out front., pulse ball up and down focusing on using your glutes.
  • Inner Thigh with Chair - Side Plank position with top leg on a chair.  Bottom leg is on the ground - raise it up and down to the chair.

Comment and let me know what you thought of this workout!