Lower Body HIIT Workout

Low Body HIIT Workout (weight optional) - Pumps & IronWow. I had no idea Friday’s Lululemon post would be such a hit! But I have to admit, it made me all sorts of warm and fuzzy to see that of all posts go viral around Facebook because it was just so me. I know I’ve said it before, but writing is really my true passion. Don’t get me wrong, I’m obsessed with health and fitness, but I’ve been filling notebooks and diaries with stories since I could hold a pencil. I’m being sappy, but to watch a blog post with no frills (fancy photography, graphic tutorials, etc.) explode solely because of what I wrote was really special. I’m so grateful for all the shares, and to show my appreciation, I’ll shut up and get on with today’s workout … 😉

Lower Body HIIT Workout

As you’ll see, I used a kettlebell for this workout, but you could absolutely use a dumbbell or other form of weight. If you’re a beginner or looking to modify, forget about equipment and just use your bodyweight.

Equipment I Used:

Set an interval timer for 36 rounds: 30 seconds work / 10 seconds rest. In total, this workout will take you 24 minutes. You’ll go through the following circuit of six exercises six times total. The first time you complete the six exercises, do the single-leg exercises on the right leg. The second time you complete the circuit, do them on the left. Continue to alternate each time through the circuit (this doesn’t apply to every exercise, as you’ll see).

Try not to rest after completed circuits; challenge yourself to go 30 seconds on, 10 seconds off the entire 24 minutes. That being said, if you need to add in a break at the halfway point or a few times throughout, do it! Just try to limit it to 30-60 seconds. Low Body HIIT Workout (weight optional) - Pumps & Iron


Switch your target side each time through the circuit.

As far as upper body form goes, think “deadlift”—keep your back flat, chest open; don’t let the weight of the bell cause you to hunch your shoulders. Start standing with feet hip’s width apart, holding the kettlebell in both hands in front of your body. The foot of your target side (let’s say the right) is planted on the floor and your other foot (left) is lightly on a slider or towel. Keep your right foot where it is as you slide the left foot out wide to the left, lowering into a side lunge. As you lower, bend into your right knee and shift your bodyweight into the right heel as you slide your hips back and down. The right knee shouldn’t jut forward of the toes; you are sitting back into the lunge. As you lower, bring the kettlebell to lightly tap the floor on the inside of your right foot, hinging from the hips and keeping your back flat as you lower.


This move is very Shawn T. I feel like he probably has a fancy name for them like booty jacks or ass blasters. We’ll be boring and call them jumping jack squats today though. This is the pattern: Out, in, squat, in, out, in, squat, in …

Do a jumping jack: jump feet out, jump feet in. Next time you jump your feet out, drop down into a squat, touching the floor with your fingers (get low!) jump up and bring your feet in. Continue that pattern as quickly as possible: feet out, in, down, feet in, out, in, down … 


Switch your target side each time through the circuit.

Start standing with the target foot on the floor (let’s say right) and the ball of the left foot lightly planted on a slider or towel. Hold the kettlebell at your chest with elbows bent. Keep it here the entire time. Bending your right knee, slide the left foot back as you lower into a lunge (get the right knee to a 90-degree bend if possible). Once you reach the bottom, press through your right heel to pulse up and inch and down an inch then all the way up as you straighten your leg and rise back up to standing.


Start standing with feet a little more than hip width apart, holding the kettlebell in one hand. Squat down, and as you do, pass the bell through your legs to the other hand, tracing half of a figure 8. Stand up, squeezing that booty and popping your hips forward. Squat back down, finishing the figure 8 shape around your legs as you pass the kettlebell through your legs to the starting hand. So every time you stand upright, the kettlebell will be in a different hand.


Switch your target side each time through the circuit.

Squat jump, leg lift, squat jump, leg lift. Feet a little wider than hip-distance apart, squat down low, weight in heels, hips back and down. Drive up, straightening your legs as you jump into the air. Land softly, sinking fluidly right back down into a low squat. Shift your weight into the non-target side (let’s say left to be consistent) and, staying as low as you can (it’s natural for the left leg to straighten a little, but don’t come out of the bent knee all the way), lift the right leg straight up and out to the side, squeezing into your side butt (abductors if we’re being fancy). Lower it, bringing your weight back to center in that deep squat. Repeat sequence from the top, jumping right up into your next squat jump.

Low Body HIIT Workout (weight optional) - Pumps & Iron

WEARING | leggings & tank c/o Sweaty Betty – Nike sneakers

Hope you all had a great weekend! Joe was on Nantucket for a hockey tournament so mine was extremely productive (LOL … but seriously). I caught up on a bunch of blog work and subbed some classes at Btone both days. Don’t worry, I managed to fit in a jumbo bottle of wine amidst the lame adulting. 😉


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  1. Great workout!

  2. Ugh I had those crops in my cart this weekend but they sold out in my size before I checked out. #whine

  3. I love HIIT workouts! Doing one tonight x


  4. love the looks of this 🙂

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