One of the most amazing things about training legs is the endless ability for the body to adapt to ever-tougher, more-challenging stimulus. A session that may have seemed really tough a month ago may be a breeze for you now.
That means you need to keep stepping up your efforts in order to continue seeing the changes you want. How? Samantha Parker, C-IAYT, E-RYT 500, a yoga, kinesiophobia cognitive and movement specialist, and CEO of Neoteric Movement Systems, has the answer in the form of a three-level leg workout. Combining the tenets of high-intensity interval training (HIIT) with four ultra-effective thigh-focused movements, you’ll sculpt every inch of your legs in just 20 minutes!
The 20-Minute HIIT Leg Workout
For this, you’ll need a timer and possibly a partner — if not, a clock with a second hand will do, too. Start with a five-minute warm-up, which can be a light, steady pace on the elliptical, rower or treadmill. A dynamic warm-up stretching routine is another option.
You’ll start on “Level 1” for the workout, doing each exercise for 30 seconds, resting one minute, then moving on to the next. Continue through the circuit until 18 minutes has elapsed — by then, you’ll have done the circuit three times through. “In the beginning, this 30-seconds-on, one-minute-recovery pattern may seem easy, but I promise — it won’t be so easy once the five-minute mark rolls around,” Parker warns.
After your circuits, jump on a cardio machine for a two-minute slow-pace cool-down and you’re done. Once you feel you’ve mastered the Level 1 moves, you can step up to Level 2, eventually working your way up to the advanced Level 3 HIIT leg workout exercises as listed below.
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