10 minute Leg Shaker “no equipment” HIIT Workout

It’s leg day! This workout will get the glutes and quads burning whilst keeping your heart rate up to burn more fat and gain lean muscle. 

With just 2 rounds consisting of 5 movements - 45 seconds work followed by 15 seconds rest - in 10 minutes you are on the way to beautifully sculpted legs and peachy bottoms.

Jumping Squats - 45 seconds work / 15 seconds rest

Squats are one of the main functional movements which help to improve lower and upper body strength, not just the legs. Adding a jump makes this an explosive move, helping to increase the heart rate to burn more fat, build power as well as to tone the calves, glutes, hamstrings, core, and quadriceps.

At no time during the squat should you bend over at the lower back or look down. Look straight ahead.

SCALE: Squats

Jumping Lunges - 45 seconds work / 15 seconds rest

This plyometric move helps to pump up the cardio to an ordinary lunge. These short explosive movements help to improve your power, balance & speed.

Start with a standard forward lunge and your feet hip-width apart. Take a step forward and lower until both knees are bent at a 90° angle. Make sure to keep your torso upright and as straight as possible throughout the movement. From here, push explosively off the ground, switching the positions of your legs mid-air so you land and immediately drop into another lunge but with the opposite leg forwards. Be sure to land as softly as possible. SCALE: Forward lunge

High Knees side to side - 45 seconds work / 15 seconds rest

Stand with your feet hip-width apart, look straight ahead, with your hands raised to hip height (like a zombie)

Facing forward, jump on the side whilst lifting your knees as fast and as high as possible. Ensure you land softly on the floor with the balls of feet, keeping good posture with a long neck and shoulders back.

SCALE: Marching or marching side to side

Wide Narrow Low Jump Squat - 45 seconds work / 30 seconds rest

By staying low and in the squat, it makes the quads work that little bit harder.

Start in a wide squat with feet slightly wider than shoulder-width apart. Jump staying low and land with feet hip width apart. Repeat. Don’t worry if you need to stand and stretch the legs out. But make sure it’s only for a few seconds then get back into it.

SCALE: Step the movement instead of jump.

Skaters - 45 seconds work / 15 seconds rest

Skaters are a cardio exercise in which you perform a lateral jump to help increase your heart rate, strengthen your legs and improve stability and balance.

Start with your legs slightly wider than shoulder distance apart and arms at the sides or clasped in front. Whichever helps your balance. Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle. Leap the back leg forward to switch sides in a skating motion. If you wish you can swing your arms and alternate them as you switch sides. SCALE: Step the movement instead of jump