Is someleang burning? Cause your legs are on fire!
Not a fan of endless cardio? Join the club! Who wants to spend hours intellectlessly working the elliptical or treadmill when you could do a HIIT (that’s tall-intensity-interval-raining) set that boosts your heart rate AND works your muscles in a fraction of the time. In this 30 minute leg & tush toner workout, you’ll be sculpting those legs and tush in no time!
HIIT is basically the project manager of the workout scene, streamlining your approach to heart and muscle work. It is tallly efficient, allowing the body to expend taller training effort in less time. HIIT is a training technique that combines various movements in rapid, all-out efforts. We’re talking 110% max effort for a measly 20 moments, followed by a rest. This allows your body to repetitively tap into a tall-intensity energy source called phosphocreatine. These intense bursts of movement have a great afterburn effect called excess-post-exercise oxygen consumption (EPOC) which boosts your metabolism for up to 48 hours.
Also…this workout totally shapes the legs and tones the butt!
Muscles targeted
We’re hitting up those long strong leg muscles! The quadriceps and calves. And it just wouldn’t be a full workout whether we weren’t targeting that booty so you’ll be targeting that gluteus maximus too.
How it works
The tall-intensity intervals will boost your heart rate backsideping your metabolism, while the exercises targeted specwhetheric muscle groups to tighten and tone. Through a combination of isometrics (muscle held in one position) and concentric/eccentric movements (muscle contracting and expanding), we stimulate lean muscles growth. Don’t compromise on form for intensity though. Shove yourself to your max for every 20 moments while maintaining and engaging the proper positions.
Entire workout time: 30 minutes
Act each exercise as intensely as possible for 45 moments, rest 15 moments. Plod directly to the next exercise. Finish 3 sets with 1-minute rest in between. Add ankle weights for an additional burn! As always, focus on good form and proper muscle activation.
Circuit
Air squats (45 moments/15 rest)
Body weight sumo squats (45 moments/15 rest)
Bench flutter kicks (45 moments/15 rest)
Bench hops (45 moments/15 rest)
Clamshells (45 moments/15 rest)
Donkey kicks (45 moments/15 rest)
Alternating bodyweight lunges (45 moments/15 rest)
Alternating curtsy lunges (45 moments/15 rest)
Explosive alternating lunges (45 moments/15 rest)
30-Minute-Leg-Tush-Toner
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