This 7-Move Bodyweight HIIT Is All About The Legs And Booty

bodyweight HIIT

If you’re in the mood for a heart pumping, butt blasting, leg burning and calorie CRUSHING workout, that can be done almost anywhere and with serious results expected… look no further! We’ve got your back! This lower body focused bodyweight HIIT workout is only 7 moves, and no equipment is needed. It’s guaranteed to target those trouble areas (that we all wish were a little tighter) and you’ll have a blast doing it! 

Before we start, I want to note that it’s important to make sure that you hold great form with each of these exercises and aim to execute them in a super controlled manner. Taking the time to engage all of the correct muscles will intensify the exercise and help to avoid injury. 

Good luck!

Warm Up 

Jumping jack ( Low impact ) – 1 minute 

Ladder runs – 1 minute 

3 step side run – 2 minutes 

Butt kicks – 1 minute

 bodyweight HIIT


Perform exercises in order for 40 seconds each, rest for 20 seconds and complete 2 rounds!

Squat jumps 

Ice skater plyo  

Lunge to kick – complete 40 seconds each side (left and right leg)

Crab crawl 

Plyo lunges 

Sumo squat pulses 

Walking lunges 

bodyweight HIIT

Cool Down Stretch

Hold each stretch for 30 seconds, or 30 seconds each side:

Glute and hip flexor stretch

Hamstring stretch

Groin and adductor stretch 

Lower back stretch 

Quadricep stretch

Inner thigh stretch 
bodyweight HIIT
Here are a few more FREE 12WBT workouts you may like! 

Work Your Abs From All Angles With This 15 Minute, Zero Impact Workout

New To Working Out? These 5 Exercises Will Get You Faster Results

Ditch The Burpees And Try This Exercise Instead!

Louise McDonald, Cert III & Cert IV Fitness
Louise has been a Trainer and Wellness Coach for almost 20 years and is one of our experienced Support Crew members in Fitness, as our Lean and Strong Captain! Louise has worked passionately with all levels of fitness over the years across both Australia and the UK, where she has specialised in competition training with athletes for the last decade. She has worked closely with top level competitors and even our own 12WBT peeps to bring home a National Trophy! She lives, breathes, eats and sleeps weight training and is super passionate about teaching others how to reach their full potential.

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