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Bodyweight Leg + HIIT Workout

Short on time? Get after this quick &amp; effective bodyweight leg + HIIT workout!7 min EMOM - complete 40 seconds of work followed by 20 seconds of rest,

Sidelying Adductor Leg Lift on Bench

Quick Feet to Drop Burpee

Foot Elevated Single Leg Glute Bridge

Bench Drop Off to Jump Squat

Bodyweight Bulgarian Split Squat to Front Lunge

High Knees to Lateral Bench Jump

Bench Pistol Squat

Bench Side to Side Toe Taps

Explosive Alternate Step Ups

Short on time? Get after this quick &amp; effective bodyweight leg + HIIT workout!7 min EMOM - complete 40 seconds of work followed by 20 seconds of rest, then move on to the next exercise. Repeat for 3 total rounds.

Day 1

Week 1

	Advanced (3+ years)
	19 minutes/day
	Fat Loss, Gain Strength, Build Muscle
	Bodyweight, Flat Bench Show More

Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 20s between rounds
1A.Sidelying Adductor Leg Lift on Bench See Exercise Notes	3 rounds	40s	20s
1B.Quick Feet to Drop Burpee	3 rounds	40s	20s
1C.Foot Elevated Single Leg Glute Bridge See Exercise Notes	3 rounds	40s	20s
1D.Bench Drop Off to Jump Squat See Exercise Notes	3 rounds	40s	20s
1E.Bodyweight Bulgarian Split Squat to Front Lunge See Exercise Notes	3 rounds	40s	20s
1F.High Knees to Lateral Bench Jump See Exercise Notes	3 rounds	40s	20s
1G.Bench Pistol Squat See Exercise Notes	3 rounds	40s	20s
1H.Bench Side to Side Toe Taps	3 rounds	40s	20s
1I.Explosive Alternate Step Ups	3 rounds	40s	20s

Bodyweight Leg + HIIT Workout

Media

Day 1

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