HIIT Quick Leg Day without Weights + Bonus Round!
Print Workout Here
This HIIT leg day was a request from a client, and although it’s tough, I thought it was going to be harder than it was. SO – I added an impromptu bonus leg round!! Honestly, this was an on the spot decision, so don’t call me a liar. I really did only schedule a 18 minute workout, but in fact today, I need 24 minutes of your time.
What you will need:
- Just yourself!
Warm-Up
- 3 minutes of jump rope
Workout – 50/10
- 4 mini jumps forward and backwards – With your legs a little wider than hip distance apart, and your toes slightly pointing out, stay nice and low as you do 4 mini jumps forward and back maintaining a squat position at all times.
Modification for knees: Squat walk it forward and back 4 times in each directions.
Modification for lower back: If your lower back bothers you at all, don’t stay in a low squat position between the jump, stand up straight to straighten your back.
- Skater lunge jumps – Think of a power skater, and jump side to side into ‘skater’ lunge bent over a deep front lunge, with your back leg fairly straight.
Modification for lower back: Stand-up straight in-between the lunges to release your lower back.
Modification for knees : Walk into your skater lunges instead of jumping them. - Bridge with knee touches – In a bridge position, push your knees in and out to work that butt!
**Complete these three exercises for 50 seconds on and 10 seconds off for a total of 5 sets without a break.
BONUS ROUND: The workout wasn’t as tough as I had hoped for, so let’s do this!
- Static squat hold – Hold a squat without moving!
- Static lunge hold, right leg forward– With your right leg forward, hold a nice deep lunge with both legs bent 90 degrees.
- Static lunge hold, left leg forward – Same as above on the opposite side.
**Complete each of these exercises for 50 seconds on and 10 seconds off for a total of 2 sets
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy,
Ashley Dale Grant
Great leg workout for my Friday. Burning at the end. Ty Ash
It was quick and efficient!! Enjoy your weekend Pat!!
Love legs! They are screaming at me right now! Thanks for doing the bonus round, Ash!
I think you may be the only one who thanks me for that!!! Haha love it!
Bonus round was killer! My legs were screaming after the static holds!
Haha yes they don’t happen often but neeed to happen with this one so I’m glad you felt it!
This time I recruited Brette to join me – she’d like to know “since when is there a bonus round in an exercise video?”.
My upper body muscles are screaming from the last two days. I’m glad to know my legs will now be joining the party.
Haha that’s awesome, good for you Antionette. Please let Brette know I’m full of surprises and she’s welcome to them anytime
I am going to try this. I just downloaded my first HITT interval timer for my phone…I’m equipping myself to be dangerous :-)
*HIIT not HITT (ahem, my apologies)
Haha that’s awesome! It is a weapon!
Just finished and that was a good one. I could have stopped after the original workout and done without those added ones lol legs are on fire. That’s Ash for my Monday morning workout.
I mean hey why not do a bonus? Lol. You’re welcome Dawn!
My legs are shaking. Feels great. Now to start my day…
I was hoping those legs would shake! Lol. Awesome work Ker!
So glad to be learning all of these new leg exercises! Thanks Ash :)
I’m huge on legs Mandy so I’m happy you’re enjoying! They burn the most calories and change your body composition the most. Bring on leg day! PS…my phone autocorrected leg day to keg day. I almost kept it. Lol
Legs shaking! Not a fan of the Bonus round ;)
Haha but it’s a present from me to you!
done
Bam
Done. Bonus round was def a great idea!
I couldn’t agree more!
oh man, my legs felt it good today! Bonus round was key, thanks ashley!
Rufaida I’m so happy to see you did this. Way to start your week off right! Bam!
T’was the bonus round that did me in!
I like the quick ones.
It’s like a surprise present!
Walking up stairs tomorrow should be interesting! Thanks Ash :)
Haha yup! Enjoy thinking about me at those moments lol
Legs on fire!
That’s exactly what I was going for!
Am I aloud to curse on here????!!!!! F&@$%#!!!!!
You most certainly now. Go for it next time!
Excellent. Thanks Ashley!
My pleasure Carolyn!
done
Boom
Another great morning workout!!
Great way to start your day!
Legs. on. fire.
:)
Makes me a happy girl!
Sweet leg burn this morning! Dig this one!
Thanks for letting me be the start of your day!
Done. At one point during bridge exercise…one kid was sitting on my face and the other painting my nails lol.
Haha now that’s creative! Love the next excuses Ash. Getting it done with humans all over you lol
*no excuses…not next lol
All done. I had ugifit last night so I saved it until this morning, great way to start the day! Hoping I can walk by the time I get to work! :-D
Wow good for you! Two workouts in less than 12 hours. You’re a machine but make sure to rest too!
Had 99% talked myself into quitting the challenge yesterday. Glad the 1% told me to keep going.
Me too! Don’t give up Michelle. You’re doing so well!
You rock Michelle! Don’t stop you’re doing so well! You can do this!
Legs are burning!!! But I love legs!!
Legs rock! Good work!
Done! Those static lunges were killer.
I’m happy I fit them in :D
Done!
The bridge seriously kicked my ass! My legs and butt are burning but I feel amazing! I’m gonna have a hard time sitting on the toilet again for the next 2-3 days :)
Thanks Ash!
As always Julie, your pain is my pleasure!
First Ashley workout in 3 1/2 years…my body is remembering very quickly…hurt so good.
Yahoo! So happy to see you’re on here kicking ass with me again. You’re going to hurt tomorrow but don’t stop Theresa!
Ouch my legs!!! They are a bit like jello at the moment. Thanks, Ash!
You’re more than welcome Kyla! You know I love that shit.
Legs days are my favourite days. I did my wall sit, burpee, push-up and plank baselines after this as well!!! Let’s see what the next 3 weeks can do!
Unreal! Keep me updated so I know how you progress!
OMG
Haha awesome! Thanks for joining me to sweat Amanda!
Completed!!
Bam!
My legs are BURNING!!!! The static holds killed me. Great workout though!
They are a killer! So happy I did them.
Done and done, love the burn!!
Badass! Way to get right back into is Jess!
Legs are on FIRE! Thank you :)
Perfect! You’re welcome!
Done, finally!
I have a feeling you’d really like this one!
Okay that was fantastic! bonus round was killed what a burn!
It was essenial. So glad I did it! Have a great day Jo!
Whew.! Done! The last 3 were the killer. Legs are like jello. Could barely make it up my stairs
That means you’re working hard and will see improvements. Keep it up!
Little late, but done!!!
Good thing it’s quick!
Finally able to get to this one! I thought my legs were pretty strong but man do they burn after this workout + bonus (I guess I also did #42). Thanks again for a quick but great workout!
I couldn’t get the link to work for today’s workout so I just picked another;) feeling my legs!
So happy you still got one in!! Sorry about that Jillian!
That was hard!! But good :)
That’s the way it should be!
Another lunch time workout…I hope I can walk tomorrow :)
Amazing! Now you get to enjoy your Friday evening and not go home to workout!
My legs are shaking and burning! The bonus round was a killer!
That’s exactly why I did it!! Good work!
Legs challenged and some cardio as well. Shower time!